12-30-11

Workout

Mobility
Banded Hip Flexor Stretch

Warm-up x 1

Strength WOD

12 Min AMRAP
10 Weighted Step-ups (5/5)
10 Supermans
120' Waiter's Carry R
120' Waiter's Carry L

12-29-11

Workout

Mobility
Lacrosse ball on glutes
Triceps on bar

Warm-up x 1

Strength WOD

10 Min AMRAP
3 Power Clean 70% 1RM
6 Ring Dips
9 Russian KB Swings

12-28-11

Workout

Mobility: Foam Roll T-Spine and Lats

Warm-up x 1

Strength WOD

Perform as many rounds and reps as possible in 5 rounds of the following:
2 minutes work / 1 minute rest

5 Pull-ups
10 Goblet Squats
5 Push-ups

Continue each round where you left off the previous round.

12-27-11

Workout

Warm-up x 1

Mobility: Foam Roll Quads & Hip Flexors

Strength WOD

For Time:
20-18-16-14-12
Situps
KB Clean and Press (For 20, will be 10 R and 10 L)

12-22-11

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5 Renegade Rows
10 sDB Ground to Overhead
15 Goblet Squats

12-21-11

Workout

Warm-up x 1

Mobility Work
Banded Hip flexor stretch

Strength WOD

5 Rounds for time
5 Handstand Pushup
10 TTB
15 Double Unders

12-20-11

Workout

Warm-up x 1

Mobility
Foam Roll T-Spine
Calf Stretch

Strength WOD

Today we will add something new to our programming. We will do the following set of exercises NOT for time. Make sure to focus on the execution of the movements.

3 Rounds

dDB Push Press x 5
4 Position sDb Bent over row x 5 each way
(StgR w/ R row, StgR w/ L row, StgL w/ R row, and StgL w/ L Row)
sDb Overhead Step-ups, Alt legs x 2 Each

Finish with 2 minutes on each side stretching hamstrings with foot on box.

12-19-11

Here are some Scheduling notes. I have updated the schedule for the next two weeks.
There will be class all week at 6:00 am. We will have class at 5:00 and 6:00 on Monday, Tuesday and Wednesday. On Tuesday we will also have class at 3:40. On Thursday we will have class at 3:15 and 6:00. On Friday, if there is interest, we will have class at 5:00 pm.

Next week, I will be closed on December 26 to celebrate Christmas with my family. I am open to having a 6:00 am and 7:00 am class from the 27th through the 30th.

I would like to ask for your help in my planning by signing up for the classes that you will be coming to.

Workout

Warm-up x 1

Mobility:
Overhead passes with Band/Bar
Foam Roll lats

Strength WOD

10 min AMRAP
5 Burpee Pull-ups
10 Russian KB Swings
20 Lunges with sDB in Goblet Position

12-15-11

Workout

Warm-up x 1

Mobility Work
Overhead passes with band
Overhead squat work with band

Strength WOD

10 min AMRAP
10 Bent over Rows (5/5)
15 Russian KB Swings
120' Farmers carry R
120' Farmers carry L

12-14-11

Workout

Warm-up x 1

Mobility: Sampson Stretch (with bands)

Strength WOD

Every minute on the minute for 10 minutes:

3 Power Cleans (80% of 1 RM)
10 Lateral bar Jumps

12-13-11

Workout

Warm-up x 1

Mobility: Foam roll T-spine or lacrosse balls on t-spine

For Time:
500 m Row
Then
3 Rounds
5 dDB Ground to Overhead
20 Lunges

Use a stop-watch.

12-12-11

Schedule Reminder for this week. Class will run Monday through Friday at 6:00 am. On Monday, evening class will be at 5:30. Tuesday evening class will be at 5:00.

Strength WODS for day one and day two are as follows:

Day 1:
Front Squat
3-3-3-3

Day 2:
Weighted Pull-ups
3-3-3-3
and
Weighted Step-ups
5-5-5 per leg

Workout
Warm-up x 1
Mobility: Wrist flexibility work and roll out triceps on bar.

10 Rounds for time:
5 Goblet Squats
5 Push-ups
5 Pull-ups (strict if possible)

I went high rounds with low reps in an attempt to keep all reps as close to perfect form as possible.

If you did not see Friday's post, check it out here.

12-9-11

For your workout today, make up a workout that you have missed this week. If this is day 5 for you, I will put something together specifically for you.

I came across a great video this week that Robb Wolf had posted on his site and thought I should share it with you.

We just finished our fitness challenge a couple of weeks ago and for most of us the focus was on weight loss. I think that most of you would agree that what is more impacting about eating a "paleo" or "hunter gatherer" type diet is that the way it makes you feel. I never realized how bad I felt eating a Standard American Diet until I didn't eat that way.

As a gym owner, one of the objections that I hear about eating healthy or about a gym membership is that it costs too much. In this video Dr. Terry Wahls mentions that you are going to pay one way or another. Either pay now, or pay later in increased medical expenses.

Spend about eighteen minutes watching this video and I guarantee you won't be disappointed. This is one video worth passing on if you get the chance.

12-8-11

Workout

Warm-up x 1

Strength WOD

Every Minute on the Minute complete the following:

3 Handstand Push ups
6 Ring Dips
3 Burpees

If you do not finish within the minute, finish and then rest the remainder of the next minute.

For those of you who are involved in education or just interested in education check out this article, "Grading Teachers" out of the Wall Street Journal.

12-7-11

Workout
Warm-up x 1
Hip Mobility
Strength WOD

10 min AMRAP
5 Pull ups
10 DB Push Press
15 Squats

12-6-11

Workout

Warm-up x 1
Burgener Warm-up
Strength WOD

For Time
20 Power Clean
20 Toes to Bar
15 Power Clean
15 Toes to Bar
10 Power Clean
10 Toes to Bar

Power Clean(115/65)

12-5-11

Here is an update on the schedule this week. We will have class Monday through Friday at 6:00 am. On Monday Night there will be open gym at 5:00 and 6:00 (Rachel will be opening it up.) Class will be at 5:00 pm and 6:00 pm on Tuesday and Wednesday. On Tuesday and Thursday we will have a class at 3:40 as well. On Friday the evening class will start at 4:30...come when you can make it. We will have a group workout at 8:00 am on Saturday.

Workout

Warmup x 1
Mobility - Lower leg
Strength WOD
5 Rounds for time:
15 Pushups
20 Russian KB Swings

Strength WODS this week: Back Squat, Shoulder Press, Single Leg Deadlift, and Deadlift.

12-1-11

Workout

Warm-up x 1
Also include T-Spine Mobility work with Foam roller or lacrosse balls

Strength WOD

3 Rounds for Time:
10 Renegade Rows
120'Waiter's Carry with Weight Plate
120' Farmer's Carry with 2 KB's