12-20-12

Workout
Mobility
Warm Up
Strength WOD

Against a 10 minute running clock, complete the rowing followed by as many rounds as possible of the exercises that follow.

500 m Row

Then...

AMRAP
10 Push ups
10 Russian KB Swings

12-19-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds Not For Time

2    sDB Overhead Step up
120' dKB Farmer's Carry
10 Suppine Ring Rows
10 Bulgarian Split Squats (5/5)

12-18-12

Workout
Mobility
Warm Up
Strength WOD

Complete 5 Cycles of 1 minute work / 1 minute rest for AMRAP of the following.

5   Pull ups
10 dDB Push Press
15 Squats

12-17-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10 dDB Ground to Overhead
10 Toes to Bar
10 Ring Dips


Strength WOD's This Week:  Overhead Squats (3-3-3-3), Push Jerk (3-3-3-3), Hip Bridges (3x5), and Power Clean (3-2-1-1-1).

12-13-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time:

10 Double Unders
5   4 Position sDB Bent Over Rows
10 Ball Slams
10 DB Bench Press

12-12-12

Workout
Mobility
Warm Up
Strength WOD

12 Minute AMRAP

12 dDB Push Press
12 Bulgarian Split Squats (6/6)
120' dKB Farmer's Carry

12-11-12

Workout
Mobility
Warm Up
Strength WOD

Complete 5 Cycles of 1 minute work / 1 minute rest for AMRAP:

5 Box Jumps
5 Renegade Rows

12-10-12

Workout
Mobility
Warm Up
Strength WOD

For Time:
1-2-3-4-5-6-7-8-9-10
sKB Goblet Squats
Russian KB Swings

Strength WODs This Week:  Front Squat (5-5-5), Shoulder Press (3-3-3-3), sLeg Deadlift (3x5), and Power Snatch (4-4-4-4).

12-6-12

Workout
Mobility
Warm Up
Strength WOD

Against a 10 minute clock perform

500 m Row

Followed by AMRAP of
10 sKB Clean and Press (5/5)
10 Lunges (5/5)

12-5-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds Not for time

30 Second Plank Holds
2   sDB Overhead Step ups
1   Rope Climb (If scaled to feet on floor, do 3 climbs)
5   dDB Lateral Raises

12-4-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 1 minute work / 1 minute rest.  Continue each round where you left off the previous round.

3 Power Clean (60%-70% of 1 RM)
6 Toes to Bar
9 Push ups

12-3-12

Workout
Mobility
Warm Up
Strength WOD

For Time:
Complete 10-9-8-7-6-5-4-3-2-1 of:

Pull ups
Sandbag Zercher Squats

Strength WODs for week:  dKB Goblet Squats (5-5-5), Push Press 3-2-1-1-1, Turkish Get-ups (20 per side), and Deadlift (3-3-3-3).

11-29-12

Workout
Mobility
Warm Up
Strength WOD

12 Minute AMRAP

10 dDB Push Press
10 Lateral Bar Jumps
10 Sit ups
10 sDB Bent over Rows

11-28-12

Workout
Mobility
Warm Up
Strength WOD

10 rounds for Time

5   sKB Goblet Squats
5   Russian KB Swing
60' sArm Farmer's Carry
60' sArm Farmer's Carry

11-27-12

Workout
Mobility
Warm Up
Strength WOD

For Time:

Row 500 m

Then...

5 Rounds of

5  Knees to Elbows
10 sDB Ground to Overhead
5   Ring Dips

11-26-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   Pull ups
10 Lunges
10 KB Clean and Press

Strength WOD's this Week:  Back Squat (5-5-5), Bench Press (3-3-3-3), Weighted Pull ups (3-3-3-3), and Power Clean (2-2-2-2-2).

11-22-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds Not For Time

5      Burpees
2      sDB Overhead Step up
120' dKB Farmer's Carry

11-21-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 2 minutes work 1 minute rest

5 HSPU
5 Pull ups
5 dDB Front Squats

11-20-12

Workout
Mobility
Warm Up
Strength WOD

For Time:

10 Renegade Rows
1   Box Jump
9   Renegade Rows
2   Box Jumps
...
1   Renegade Rows
10 Box Jumps

11-19-12

Starting this week, we will add a three week cycle similar to what the High School kids did this summer as an option.  The workouts will repeat for 3 weeks.  Your goal if you follow this cycle is to try to find places within the workout to improve each week.  I will post that cycle at the bottom of today's post.

If anyone is interested in a 7:00 workout on Thursday or Friday this week let me know.  I will not plan on coming in unless someone else would like to.

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   dDB Ground to Overhead
10 Bulgarian Split Squats
15 Double Unders

Strength WODs this week:  Overhead Squats (5-5-5), Push Jerk 5-5-5, sLeg Hip Bridges (3x5), and Power Snatch (3-2-1-1-1)


3 Week Cycle

Day 1 

Mobility

Warm-up

1a)  Box Squat 8 x 4-6  (Look to increase with each round.  Count warm up set as the first set.  We do not want a failed rep.)

1b)  Box Jumps 8 x 3  (Look to increase the height of the box) 

2a)  Deadlift  4x2 (First two sets should still be in the warm-up range) 

2b)  sDB Overhead Step ups 4 x 2 in each position (4 different positions)

3)  7 rounds of the following

• 5 Hip Bridges (hold at the top for 3 count) 
• 5 Burpees  as fast as you can.  Rest as necessary after 5 burpees.

Day 2

Mobility

Warm-up

1a)  Power Clean 6x2

1b) Pull ups 6 x sub max

2a) Sandbag Deadlift, Clean, F-Squat, Press complex 3 x 5

2b) dDB Weighted Lunges 3 x 10

3)  3 rounds For Time:

• 10 Russian KB Swings
• 10 Toes to Bar
• 10 Push ups

Day 3

Mobility

Warm-up

1a)  Bench Press 5 x 4-6 (@11x1)

1b)  Supine Ring Rows 5 x sub max

2a)  dDB Push Press 4 x 6-8 

2b)  Renegade Rows 4 x 5

3) Plank Series  (Max hold in each position.  Rest 30 sec - 1 minute between each one)

• On Elbows
• Push up Position
• On Right Forearm
• On Left Forearm

11-15-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time

2     sDB Overhead Step-Up Complex
5     Knees to Elbows
10   Renegade Rows

11-14-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10   Bulgarian Split Squats
10   sKB Clean and Press
120' sKB Farmer's Carry

11-13-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 1 Minute Work / 1 Minute Rest

5 Burpee Pull ups
5 Box Jumps

Sub 5 Burpees followed by 5 Ring rows for Burpee pull ups

11-12-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5 dDB Deadlift
5 dDB Squat Cleans
5 dDB Thruster


Strength WOD's For Week:  Front Squat (3-2-1-1-1), Shoulder Press (5-5-5), sLeg Deadlift (3x5), and Deadlift (4-4-4).

11-8-12

Workout
Mobility
Warm Up
Strength WOD

3 Rounds Each For Time  (Rest at least 1 minute between rounds)

500 m Row
10 dDB Ground to Overhead

11-7-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10 Push ups
12 Weighted Lunges
14 Russian KB Swings

11-6-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5 dDB Push Press
20 Double Unders
5 Pull ups  (If Ring Rows are your substitute, do 10)

11-5-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10   Sandbag Clean and Press
10   Sandbag Zercher Squats
120' Sandbag Carry

Strength WOD's For Week:  dKB Goblet Squats (5-5-5), Push Press (3-3-3-3), Turkish Get-ups (20 each side), and Power Clean (4-4-4).

11-1-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time

10 Bulgarian Split Squats
10 sKB Clean and Press
120' sArm Waiter's Carry
10  sArm DB Bent Over Rows
 

10-31-12

Happy Halloween!

Workout
Mobility
Warm Up
Strength WOD

For Time:

20 Double Unders
5   Renegade Rows
40 Double Unders
10 Renegade Rows
20 Double Unders
5   Renegade Rows

10-30-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 1 minute work / 1 minute rest for as many rounds and reps as possible

3 Handstand Push ups
6 Pull Ups
9 sKB Goblet Squats

10-29-12

Workout
Mobility
Warm Up
Strength WOD

7 Minute AMRAP

7 Box Jumps
7 Burpees
7 Russian KB Swings

Strength WOD's This Week:  Back Squat (3-2-1-1-1, Bench Press (5-5-5), Weighted Pull ups (5-5-5), and Power Snatch (2-2-2-2-2)

10-25-12

Workout
Mobility
Warm Up
Strength WOD

For Time

500 m Row

Then 3 Rounds of the following:

5  Ring Dips
10 Lunges
15 Russian KB Swings

10-24-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10   dDB Push Press
10   KTE
120' Farmer's Carry

10-23-12

Happy Birthday Alicia!

Workout
Mobility
Warm Up
Strength WOD

7 Cycles of 1 minute work / 30 seconds rest

2   Power Cleans (70% 1 RM)
10 Lateral Bar Jumps

10-22-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5  Pull ups
10 Push ups
15 Squats

Strength Workouts for the week:  Overhead Squats (3-2-1-1-1), Push Jerk (3-2-1-1-1), Hip Bridges (2x10), and Deadlift (3-2-1-1-1).

10-18-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time

2       sDB Overhead Step up
5       4 Position sDB Bent Over Row
Max  L-Sit

10-17-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 1 minute work / 1 minute rest for as many rounds/reps as possible:

10 Double Unders
10 DB Thruster

10-16-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5      Handstand Push ups
10    Box Jumps
120' Farmer's Carry

10-15-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

5   dDB Ground to Overhead
10 Pull ups
15 Russian KB Swings

Strength WOD's this Week:  Front Squat (3-3-3-3), Shoulder Press (3-2-1-1-1), sLeg Deadlift (3x5) and Power Clean (3-2-1-1-1).

10-11-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5     Burpees
10   Toes to Bar
120' sKB Farmer's Carry (60'/60')

10-10-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 1 minute Work / 1 minute Rest for as many rounds and reps as possible.

10 Weighted Lunges
10 sKB Clean and Press

10-9-12

Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

350 m Run
10       Sandbag Cleans
10       Ring Dips

10-8-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10 DB Front Squats
10 Renegade Rows

Strength WOD's This Week:  dKB Front Squat (3-3-3-3), Push Press (3-2-1-1-1), Turkish Get-ups (2 x 20) and Power Snatch (3-3-3-3)

10-04-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not for Time


2  sDB Overhead Step ups
10 dDB Thumbs up side raises
6   Turkish Get ups  (3/3)
10 sKB Clean and Press (5/5)

10-3-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds of 1 Minute Work / 1 Minute Rest for As Many Rounds and Reps as Possible

10 sDB Ground to Overhead
10 Weighted Lunges (One DB in Goblet Position)
20 Double Unders

10-2-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5      Renegade Rows
10    KTE
120' sArm Waiters Carry (60'/60')

10-1-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

10 Sandbag Zercher Squats
10 Burpees

Strength WOD's This Week:  Back Squat (3-3-3-3), Bench Press (3-2-1-1-1), Weighted Pull ups (3-3-3-3), and Deadlift (2-2-2-2-2)

9-27-12

Workout
Mobility
Warm Up
Strength WOD

4 cycles of 2 minutes work/1 minute rest for as many rounds as possible of...
5   Pull ups
10 Push ups
15 Squats

9-26-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

5    Handstand Push ups
10  Box Jumps
15  Russian KB Swings

9-25-12

Workout
Mobility
Warm Up
Strength WOD

8 Minute AMRAP

10    Lunges
10    Sandbag Cleans
120' sKB Farmer's Carry

9-24-12

I want to take time to say thank you to everyone who has been opening the gym the last couple of weeks.  We now have the opportunity to have the gym open more often. 

I will post the telephone numbers of the people who are opening the gym so that you can let them know if you are coming in.  If you plan on coming in to one of the times that I am not opening, make sure that you let that person know.  If know one lets them know that they are coming, they may not open the gym that day.  If you know ahead of time, sign up on the board at the gym.


Workout

Mobility
Warm-up
Strength WOD

10 Minute AMRAP

10 dDB Ground to Overhead
10 Toes to Bar
10 Ring Dips

Strength WOD's this week:  Overhead Squats (3-3-3-3), Push Jerk (3-3-3-3), Hip Bridges (3x5), and Power Clean (2-2-2-2-2)

9-20-12

Workout

Mobility
Warm-up
Strength WOD

4 Rounds Not For Time

10  Double Unders
5    4 Position Bent Over Rows
10  Sledgehammer Strikes
10   sArm Bench Press (5/5)


Note:  This workout is not for time in order for you to feel comfortable trying to get 10 Double under attempts.  If you are proficient in Double Unders, feel free to do 30 singles each round.

9-19-12

Workout

Mobility
Warm-up
Strength WOD

10 Minute AMRAP

5       DB Push Press
10     Bulgarian Split Squats (5/5)
120'  Farmer's Carry (dKB)

9-18-12

Workout

Mobility
Warm-up
Strength WOD

5 Cycles of 1 Minute Work / 1 Minute Rest for as many rounds and reps as possible:

5 Box Jumps
5 Renegade Rows

9-17-12

Workout

Mobility
Warm-up
Strength WOD

For Time:
1-2-3-4-5-6-7-8-9-10

sKB Goblet Squats
Russian KB Swings

Strength WOD's This Week:  Front Squat (5-5-5), Shoulder Press (3-3-3-3), sLeg Deadlift (3x5), and Power Snatch (3-2-1-1-1)

9-13-12

Workout

Mobility
Warm-up
Strength WOD

In 10 Minutes,

Run 700 m

Then complete as many rounds and reps as possible of...

10 sKB Clean and Press
10 Lunges

9-12-12

Workout

Mobility
Warm-up
Strength WOD

5 Rounds Not for Time

30 Sec. Plank Holds
2   sDB Overhead Step-ups
1   Rope Climb
5   dDB Thumbs up side raises

9-11-12 "Patriot Day"

As most of the rest of you who read this, I am sure that today I will spend time recalling the tragic events that happened eleven years ago today.

As I reflect on that, I realize how grateful that I am to have been born in this great country.  As Warren Buffet puts it, to have been born in America is like winning the ovarian lottery.  The opportunities we have in this country are endless.  It is our choice whether we will focus on all of the negatives that our news media tries to portray or whether we will focus on the wonderful opportunities that our freedom brings.

The other day I got a chance to visit with a former foreign exchange student from Germany.  He just finished his university studies in Germany and came back to the United States to visit.  He made a comment that reminded me of how great our country really is.  He said something to the effect that both him and another former foreign exchange student from Germany both take every chance they can to come back to America.  I came away from the conversation with the feeling that as bad as things may seem to us here, people from all over the world would love to have our problems.

If you get a chance today, say thank you to a veteran, police officer, fire fighter, or an emergency worker who have fought or who fight daily to keep our country safe and free.


Workout

Mobility
Warm-up
Strength WOD

5 Cycles of 1 minute work / 1 minute rest for as many reps as possible

3 Power Clean (65% of 1 rm)
6 Toes to Bar
9 Push ups

9-10-12

Make sure you check out the schedule.  If your schedule has not matched up with the times that we have offered in the past you may be in luck.

If there is a time that you would like to see offered, please let me know and I will see what I can do.

Workout

Mobility
Warm-up
Strength WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Pull ups
Sandbag Zercher Squats

Strength WODs this week:  dKB Goblet Squat (5-5-5), Push Press (3-2-1-1-1), TGU (2x20), and Deadlift (4-4-4-4)

Too Busy to Work Out? Or...To Busy NOT to Work Out?

Life is hectic.  If you have kids or have a job that is at all related to a school you know exactly how busy it can get this time of year.  How do you handle it?

Recently I discovered a book called The Hour A Day Entrepreneur: Escape the Rat Race and Achieve Entrepreneurial Freedom With Only One Focused Hour A Day by Henry Evans.  By ordering his book I got some free videos and discounts on other products.  In one of those videos he talked about Sir Richard Branson and his productivity level.

Henry Evans referred to an interview where Sir Richard Branson was asked the question, "Richard, how can I be more productive?"

The answer he gave was brief, "Work out."

What?  The founder of the Virgin Group a multi-billion dollar business conglomerate says that working out is the secret to being more productive?

How can this be?  There are many possible reasons for this, but I will list three that come to mind immediately.  (By the way, I don't claim that any of these are my original ideas.)

1.  Working out improves your fitness level.

It stands to reason that the more fit you are the better your energy level will be throughout the day.  This increased energy level alone will make you more productive.

2.  Exercise releases endorphins.

Endorphins are the "feel good chemicals" of your body to put it simply.  Have you ever heard of a runner's high?  That is the result of the release of these endorphins.

3.  Working out leads to a sense of accomplishment.

How many of you are list makers?  Those of us who are list makers know the power of crossing off activities on that list as we finish.  (Has anyone else ever done a task and then wrote it down just so you can cross it off?)  I think the power of crossing off activities on your list is in the momentum that it creates.  For me, the sense of accomplishment that I get from completing a workout also gets that momentum in my life going.

4.  The lessons learned from working out carry over into the rest of your life.

Lessons???? What kind of Lessons can be learned from working out?  Here are a few that come to mind.

• Hard work leads to success.
• Setting and reaching goals are powerful motivators.
• Focusing on self improvement allows for more energy to serve others.
• If you work out with a partner or a group, you learn the power of accountability. 

So, the choice is yours.  The next time you feel like you don't have enough time to fit in exercise, ask yourself, "Do I have the time to Not exercise?"

Please take a minute to answer the following question in the comments section below.  How has working out helped you be more productive?

9-7-12

Workout

Mobility
Warm-up
Strength WOD

12 Minute AMRAP

10 dDB Push Press
10 Lateral Bar Jumps
10 Sit ups
10 sDB Bent over Rows (5/5)

9-6-12

Workout

Mobility
Warm-up
Strength WOD

10 Rounds For Time

5   sKB Goblet Squat
5   Russian KB Swing
120' sArm Farmer's Carry (60' R/60' L)

9-5-12

Workout

Mobility
Warm-up
Strength WOD

For Time:

Run 350 m

Then...
5 Rounds
5   KTE
10 sDB Ground to Overhead
5   Ring Dips

9-3-12

Fitness Challange Results are in!!  We Paid to 4 places.  10 points separated 1st through 4th place.  Our first place finisher with 514 points was Rachel.  Results will be posted at the gym.  Congratulations to everyone who participated and made a choice to improve your health.

The schedule this week will be posted at the gym and I will update the calender on this website as class times get added.  You can find that by clicking schedule on the left side of this page.  If you have not received your letter yet about the changes at the gym please get a hold of me.

Workout

Mobility
Warm-up
Strength WOD

10 Minute AMRAP

5 Pull ups
10 Weighted Lunges (5/5) (Dumbbells by side)
10 sKB Clean and Press (5/5)

Strength WOD's This Week:  Back Squat 5-5-5, Bench Press 3-3-3-3, Weighted Pull ups 3-3-3-3, and Power Cleans 3-3-3-3.

8-30-12

Workout

Mobility
Warm-up
Strength WOD

5 Rounds Not For Time

5      Burpees
2      sDB Overhead Step up
120' Farmer's Carry

8-29-12

Workout

Mobility
Warm-up
Strength WOD

Complete As Many Rounds/Reps As Possible in 5 Cycles of 2 Minutes of Work / 1 Minute of Rest

5 Handstand Pushups
5 Pull ups
5 dDB Front Squats

8-28-12

Remember...For the next 3 days there will not be a 7:00 am workout time.

Workout

Mobility
Warm-up
Strength WOD

For Time:

10 Box Jumps
1   Renegade Row
9   Box Jumps
2   Renegade Rows
...
1   Box Jump
10 Renegade Rows

8-27-12

It's back to school time again and with that comes some changes to our schedule.  This week's schedule looks like this.

•  Monday:  6:00 am, 7:00 am, and 5:00 pm
• Tuesday:  6:00 am and 5:00 pm
• Wednesday:  6:00 am and 5:00 pm
• Thursday:  6:00 am and 5:00 pm
• Friday:  6:00 am, 7:00 am, and 5:00 pm.

I will be coming out with some changes to the schedule and to how our gym is run in the upcoming months...stay tuned for more details.

Workout

Mobility
Warm-up
Strength WOD

5   dDB Ground to Overhead
10 Bulgarian Split Squats
15 Double Unders

Strength WOD's this week:  OHS 5-5-5, Push Jerk 5-5-5, Hip Bridges 3x5, and Power Snatch 2-2-2-2-2.

8-23-12

Workout

Mobility
Warm-up
Strength WOD

4 Rounds NOT for Time

2   sDB Overhead Step-up complex
5   KTE
10 Renegade Rows

8-22-12

Workout

Mobility
Warm-up
Strength WOD

10 Minute AMRAP

10   Bulgarian Split Squats (5/5)
10   sKB Clean and Press  (5/5)
120' Farmers Carry

8-21-12

Workout

Mobility
Warm-up
Strength WOD

5 Cycles of 1 Minute Work / 1 Minute Rest

5 Burpee Pullups
5 Box Jumps

8-20-12

Workout

Mobility
Warm-up
Strength WOD

5 Rounds For Time

5 DB Deadlift
5 DB Hang Squat Clean
5 DB Thruster


Strength WODs This Week:  Front Squat 3-2-1-1-1, Shoulder Press 5-5-5, sLeg Deadlift 3x5 each, and Deadlift 3-2-1-1-1.

8-16-12

Workout

Mobility
Warm-up
Strength WOD

3 Rounds Each For Time with a 1 minute Rest between rounds

350 m Run
10       dDB Ground to Overhead

8-15-12

Workout

Mobility
Warmup
Strength WOD


10 Minute AMRAP

10 Push ups
12 Weighted Lunges
14  Russian KB Swings

8-14-12

Workout

Mobility
Warmup
Strength WOD

5 Rounds for Time

5   dDB Push Press
30 Double Unders
5    Pull ups  (10 Ring Rows)

8-13-12

Here is a Scheduling note for this week...On Monday, Tuesday and Wednesday I will be leaving shortly after 7:00.  The gym will still be open at 7:00 for a workout, but I will not be there.

You can plan on seeing some changes to the schedule starting the week of August 27 as we get into back to school mode. 


Workout

Mobility
Warmup
Strength WOD

10 Minute AMRAP

10 Sandbag Clean and Press
10 Sandbag Zercher Squats
120' Sandbag Carry

1 Burpee penalty for setting bag down other than to touch floor on Clean and Press

Strength WODs for Week:  dKB Goblet Squats (3-3-3-3), Push Press (5-5-5), TGU 20/side, and Power Clean (3-2-1-1-1)

8-9-12

Workout
Mobility
Warm-up
Strength WOD

4 Rounds Not for Time

10 Bulgarian Split Squats
10 sKB Clean and Press
120' sArm Waiter's Carry (60'/60')
10 sDB Bent over rows (5/5)

8-8-12

Workout
Mobility
Warm-up
Strength WOD

For Time:

350 m Run
5         Renegade Rows
700 m Run
10       Renegade Rows
350 m Run
5         Renegade Rows

8-7-12

Workout
Mobility
Warm-up
Strength WOD

5 Cycles of 1 Minute Work / 1 Minute Rest for as many rounds/reps as possible

3  HSPU
6  Pull ups
9  Goblet Squats

8-6-12

Workout
Mobility
Warm-up
Strength WOD

7 Minute AMRAP

7 Box Jumps
7 Burpees
7 Russian KB Swings

Strength WOD's this week:  Back Squat 3-2-1-1-1, Bench Press 5-5-5, Weighted Pull-ups 3-3-3-3, and Power Snatch 3-3-3-3.

8-2-12

Workout
Mobility
Warm-up
Strength WOD

3 Rounds For Time

350 m Run
5 Dips
10 Lunges
15 Russian KB Swings

8-1-12

Workout
Mobility
Warm-up
Strength WOD

10 Minute AMRAP

10 DB Push Press
10 KTE
120' Farmer's Carry

7-31-12

Workout
Mobility
Warm-up
Strength WOD

Seven Intervals of 1 Minute Work / 30 Seconds Rest for as many rounds/reps as possible

2 Power Cleans (75% of 1RM)
10 Lateral Bar Jumps

7-30-12

Remember it is not too late to get into our Fitness Challenge.

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5 Pull ups
10 Push ups
15 Squats

Strength WOD's this Week Front Squat 3-3-3-3, Push Jerk 3-2-1-1-1, Hip Bridges 3 x 10, and Deadlift 2-2-2-2.

7-25-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time

2  sDB Overhead Step-up complex
5  4 Pos sDB Bentover Row
Max L-Sit

7-25-12

Workout
Mobility
Warm Up
Strength WOD

5 rounds of 1 minute work / 1 minute rest for as many rounds and reps as possible

10 Double Unders
10 dDB Thrusters

7-24-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5      Handstand Push ups
10    Box Jumps
120' sArm Farmer's Carry (60/60)

7-23-12 30 Day Fitness Challenge

It's that time again.  I have been asked to do another fitness challenge.

We will begin this week.  I am allowing you to pick your start date.  You need to let me know your start date by this Wednesday July 25.  You will need to start by Wednesday August 1.  I did this in order to make sure that everyone had adequate time to prepare their pantries.  Your challenge will last 30 days from your start date.  This challenge will be primarily focused on eating real foods.  For the diet portion of the contest we are going to use the Whole 30 Program rules from Whole 9.  I will post these rules at the gym as well.

The contest will cost $20 to enter and will consist of 3 components.

Part One - Diet

Beginning with 1 point on day 1 you will continue to add a point for each additional day that you follow the rules listed on the link above.  For example, if you eat perfect for days 1 - 5 and then choose to eat something that is not allowed on day 6 you would get 1 point for day 1, 2 points for day 2, 3 points for day 3, 4 points for day 4, and 5 points for day 5 for a total of 15 points through day 6.  On day 7 you start over again at 1 point.

Bonus points:  I will award bonus points as follows.

• 1 point for 7 consecutive days.
• 2 points for 14 consecutive days.
• 3 points for 21 consecutive days.
• 4 points for 28 consecutive days.
• 5 points for 30 consecutive days.

Part Two - Sleep

You can earn 1 point for each day that you get at least 8 hours of sleep.  This starts with Tuesday night.

Part Three - Workouts

You can earn 1 point per workout at the gym up to a max of 4 points per week.

The scorecard that you will need to fill out will be simple and can be picked up at the gym.

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

5  dDB Ground to Overhead
10 Pull ups
15 Russian KB Swings

Strength WOD's this week:  Overhead Squats (3,3,3,3); Shoulder Press (5,5,5); sLeg Deadlifts (3x5 each leg); and Power Clean (3,2,1,1,1)

7-19-12

Workout
Mobility
Warm Up
Strength WOD

10 Min AMRAP

5      Burpees
10    Toes to Bar
120' Waiter's Carry

7-18-12

Workout
Mobility
Warm Up
Strength WOD


5 Cycles of 1 minute work / 1 minute rest for as many rounds and reps as possible

10 Weighted Lunges (dDB)
10 KB Clean and Press (5/5)

7-17-12

Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

350 m Run
10 Sandbag Cleans
10 Ring Dips

7-16-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10 DB Front Squats
10 Renegade Rows

Strength WOD's For Week:  dKB Goblet Squats 3-3-3-3 @ 3011, Push Press 3-3-3-3, TGU 20/side, and Power Snatch 3-2-1-1-1. 

7-12-12

There will be some schedule changes for this upcoming Friday and Monday.

On Friday there will not be a 6:00 am class.

On Monday there will not be a 6:00 am class or a 9:00 class for 7-12 grades.




Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

350 m Run
10       Sandbag Zercher Squats
10       Knees to Elbows

7-11-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds NOT for Time

5         4 Pos sDB Bent over rows
Max    L-Sit
4         Turkish Get ups
120'    dKB Farmer's Carry

7-10-12

Workout
Mobility
Warm Up
Strength WOD

10 Min AMRAP

5   dDB Push Press
10 Bulgarian Split Squats
20 Double Unders

7-9-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

5   Box Jumps
10 Push ups
15 Russian KB Swings

Strength WOD's this week:  Back Squat (3-2-1-1-1), Bench Press (3-2-1-1-1), Weighted Pull-ups (3-3-3-3), and Deadlift (3-3-3-3)

The Gym is Closed...What Should I Do For A Workout?

 

Here are a couple of suggestions for you if you are wondering what to do for a workout while the gym is closed this week.

1.  Take a Walk  If you have been coming in 3-4 x a week for quite some time now, a little down time won't hurt.  In fact, it may be just what you need.  You will still want to remain active though.  Go for a hike in the woods or just a walk around town.

2.  Play a Sport  If you enjoy a sport, organize a game.  It could be beach volleyball, a pick up basketball game at a local outdoor court, golf, tennis, softball, or anything else that you enjoy doing.  Just make sure to have some fun.

3.  Enjoy the Water  For those of you with access to a boat, canoe, or even an inter-tube enjoy some time on a lake or river.  This could be water skiing, tubing, fishing, or floating down a river.  Just don't forget the sun screen.

4.  Make up your Own Workout  Some of the most enjoyable workouts that I have ever had came when I was away from a gym and just made something up.  I remember a workout done on vacation a year ago that included a short sprint up a hill, jumping on a tree stump, and doing pull ups from the limb of a tree.  That may sound lame to some of you but it was a blast.  Pair up a couple of movements and let your creativity flow.  If you just can't seem to come up with anything, check out the workouts for the road section and make some modifications from there.

Whatever it is that you decide to do with your time, enjoy yourselves and see you next week.

Workout
Mobility
Warm Up

 5 Rounds of 3 minutes of work and 1 minute of Rest for As Many Rounds As Possible
(This workout is known as "The Chief" in Crossfit circles.)

3 Power Clean (135/95)
6 Push ups
9 Squats

You will pick up where you left off each round.

7-2-12

Just a reminder, we will be closed from Wednesday to Sunday.  Enjoy some time away from the gym.

Workout
Mobility
Warm Up

 6 Rounds Using the Tabata Timer (:20/:10) for Max Reps

dDB Ground to Overhead
Pull ups
Lunges
Box Jumps

Do each exercise 6 times.  Take 2 cycle break after completing each exercise.  Make note of the total reps performed.

Upcoming Fitness Challenge???

I need your help.  I have had some requests for another fitness challenge.  I would like some suggestions from those of you who have participated in the past.  We have had multiple challenges in the past and some have worked better than others.

Please comment below if you have any suggestions as to what you have liked or not liked about past challenges.


Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

350 m Run
5     DB Thruster
10   Sit ups

6-27-12 Schedule Update!!!

Updated Schedule for Next Week

I want to let everyone know that we will be closing the gym for a couple of days next week.  We will be closed from July 4- July 8.  We are going to take a little time to enjoy with our family.  If you are looking for a workout check out the workouts for the road section of our blog.

Also next week on Monday and Tuesday the programming will not include a strength WOD.  

If you missed our post on Monday, check it out for the announcement of our new T-Shirts that are for sale.



Workout
Mobility
Warm Up
Strength WOD

5 Rounds of 1 Minute Work / 1 Minute Rest for As Many Rounds and Reps as Possible

10 sDB Ground to Overhead
10 Russian Lunges
20 Double Unders

6-26-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5     Renegade Rows
10    KTE
120' sArm Waiter's Carry

6-25-12 "Good is the Enemy of Great"

"Good is the Enemy of Great"

That is a line from Jim Collin's book "Good to Great: Why Some Companies Make the Leap... and Others Don't".

The author's premise is that often times being good at something prevents us from becoming great.  He explores this theme as it relates to business and businesses that become great companies.

As I read the book however, I came to the realization that it also applies to our personal lives.  So often, we get comfortable with our lives and think, "That's good enough." My challenge for you this summer is to find an aspect of your life that you have gotten comfortable with and step outside your comfort zone.  Many of you have done that already with your health by changing the way that you eat or by becoming a part of our gym.

As many of you have already found out, the only way to add significant change to any area of your life, is to step outside of your comfort zone.  I ask the question, how many of you would have ever included 4 Rounds of Zercher Squats and Burpees into your day on your own?  Now, not many of us think of that as great fun, but after we finish we realize that we accomplished something that made us better.

So, to remind us of this, I decided that I would use "Good is the enemy of great" as the quote on our new T-Shirts.

These T-Shirts will be priced at $15.  We have sizes ranging from S to XXL.  We also have limited quantities of last summer's shirts that will be on sale for $10.  The Blue and Maroon shirts are the soft style shirts.

Workout
Mobility
Warm Up
Strength WOD
4 Rounds for Time

10 Sandbag Zercher Squats
10 Burpees

Strength WOD's For Week:  Front Squat (3-3-3-3), Push Jerk (3-3-3-3), sLeg Hip Bridges (3x5), and Power Clean (2-2-2-2-2)

Important Announcement

I interrupt this program with an important announcement.  Normally I do not post on Sunday's unless I get started a little early for Monday.

But...

Today marks a very important day for me.  Today marks the 17th anniversary of the day that Alicia and I got married.  Time sure flies, it sure doesn't seem like 17 years.

Happy Anniversary Alicia!

I have another important announcement.  We have a new order of T-Shirts in.  That means that last year's T-Shirts are now on sale!  Check in tomorrow for the details.

6-21-12

Workout
Mobility
Warm Up
Strength WOD  (Power Snatch 2-2-2-2-2)

8 Minute AMRAP

10    Lunges
10    Sandbag Cleans
120' sKB Farmer's Carry

6-20-12

Workout
Mobility
Warm Up
Strength WOD (sLeg Deadlift 3x5 each leg)

4 Rounds for Time

5    Handstand Push ups
10  Box Jumps
15  Russian KB Swings

6-19-12

Workout
Mobility
Warm Up
Strength WOD (Shoulder Press 3-2-1-1-1)

4 cycles of 2 minutes work/1 minute rest for as many rounds as possible of...
5   Pull ups
10 Push ups
15 Squats

6-18-12

Workout
Mobility
Warm Up
Strength WOD (dKB Goblet Squats 3-3-3-3)

10 Minute AMRAP

10 dKB Ground to Overhead
10 Toes to Bar
10  Ring Dips

6-14-12

Workout
Mobility
Warm-up
Strength WOD

4 Rounds Not For Time

2      sDB  Overhead Step up complex
5      sDB 4 Position Bent over Row
10    Lateral Bar Jumps
120' dKB Farmer's Carry

6-13-12

Workout
Mobility
Warm-up
Strength WOD

5 Cycles for As Many Rounds and Reps As Possible
1 minute work/1 minute rest

10 Sandbag Cleans
10 Sandbag Zercher Squats
10 Push ups

6-12-12

Workout
Mobility
Warm-up
Strength WOD

3 Rounds For Time
350 m Run
10 Pull ups
15 KB Swings

6-10-12

New Programming Available

Starting this week you will see some different programming on the boards in addition to our regular programming.  That is for our group of high school athletes preparing for their upcoming school year.  If you wish, feel free to partake in the fun.  If you would like to change things up a little and use this programming, let me know and I will make any adjustments that are necessary. 

Here are a few tidbits that you should know before you decide. 

• There will be three workouts programmed per week.  (If you come more than the 3 days, we will pick one of the other workouts and work at it not for time and do some skill work/mobility work.)
• The workouts will look a little different than you may be used to, but will have familiar movements.
• The workouts will repeat for 2-4 weeks.  We will be looking to improve some aspect of the workout from week to week.
• The first part of the summer the workouts will be focused primarily on developing strength.

Workout
Mobility
Warm-up
Strength WOD

10 Minute AMRAP

10     sDB Ground to Overhead
10     Bulgarian Split Squats
120'  Waiter's Carry (Weight Plate)

Strength WOD's This Week:  Back Squat 3-3-3-3, Push Press 5-5-5, TGU 2x20, and Deadlift 4-4-4.

6-7-12

Workout
Mobility
Warm-up
Strength WOD (Power Clean 3-2-1-1-1)

5 Rounds for Time

8   Renegade Rows
12 Weighted Lunges

6-6-12

Today begins our first day of our Summer Strength and Conditioning Program for our Teens and Pre-Teens.  You may see one of them join one of our workout times.  If you know of any kid who hasn't signed up that would be interested, let me know, it is not too late.

Workout
Mobility
Warm-up
Strength WOD (Weighted Pull-ups 3-3-3-3 @ 2111)

4 Cycles of 2 minutes of work with a 30 Second rest for as many reps as possible of the following:

10 sKB Clean and Press (5/5)
10 sKB Goblet Squat
10 Russian KB Swings

6-5-12

Workout
Mobility
Warm-up
Strength WOD  (Bench Press 3-3-3-3 @3111)

10 Min AMRAP

5      HSPU
5      Box Jumps
10    sDB Bent over Rows
120' sArm Waiter's Carry

6-4-12

Today begins our new summer schedule.  Adult classes will be at 6:00 am and 7:00 am as well as 5:00 pm.  I am asking that you start signing up for when you plan on coming again.  This will help me with my schedule.




Workout
Mobility
Warm-up
Strength WOD  (Front Squat 5-5-5 @3011)

3 Rounds for Time

350 m Run
10 TTB
10 Ring Dips

5-31-12

Workout
Mobility
Warm-up
Strength WOD

7 Minute AMRAP

7 Box Jumps
7 Burpees
7 Russian KB Swings

5-30-12

Workout
Mobility
Warm-up
Strength WOD

4 Rounds NOT for Time

2   sDB Overhead Stepups
5   4 Pos Bent over Rows
10 Mixed Abs

5-29-12

Workout
Mobility
Warm-up
Strength WOD

3 Rounds for Time

350 m Run
10 Sandbag Cleans
10 Sandbag Zercher Squats

5-28-12

Workout
Mobility
Warm-up
Strength WOD

With a partner complete the following for time:

40 Squats

Then  4 Rounds of...
10 Ring Dips
20 sDB Ground to Overhead
40 Double Unders

Then 40 Burpees

Partition the reps any way that you wish.

Strength WOD's this Week:  OHS 5-5-5, Push Jerk 5-5-5, Hip Bridges 3x5, and Power Snatch 3-3-3-3.

5-24-12

Workout
Mobility
Warm-up
Strength WOD

5 Rounds For Time

10    Goblet Squats
10    Russian KB Swings
120' sKB Farmer's Carry

5-23-12

Workout
Mobility
Warm-up
Strength WOD

Perform 5 rounds of 1 minute of work and 1 minute of rest for as many rounds and reps as possible.

5   Pull ups
10 Sandbag Cleans
20 Lateral Bar Jumps

5-22-12

Workout
Mobility
Warm-up
Strength WOD

8 Minute AMRAP

10  dDB Ground to Overhead
20  Weighted Lunges (dDB by side)
10   Toes to bar

5-21-12

Here are some scheduling notes for this week.  We will not be having a Saturday morning workout this week. 

My tentative plans for the summer schedule are coming together.  If you have any requests for a time of day that works best for you please let me know.

Workout
Mobility
Warm-up
Strength WOD

5 Rounds for Time

5 Power Cleans (135/115)
15 Push ups

SWODS this week:  Back Squat 5-5-5, Shoulder Press 3-3-3-3, sLeg Deadlift 3x5 each, and Deadlift 3-2-1-1-1.

5-17-12

Workout

Mobility
Warm-up
Strength WOD

10 Min AMRAP

5   Burpees
10 KB Clean and Press
10 Russian KB Swing

5-16-12

Workout

Mobility
Warm-up x 1

Strength WOD

4 rounds not for time

5   4 pos Bent over Rows
5   Handstand Pushups
10 Lunges
2   Rope Climbs

5-15-12

Workout

Mobility
Warm-up x 1

Strength WOD


5 Rounds for Time

5 Renegade Rows
5 Box Jumps
5 Knees to Elbows

5-14-12

Workout

Mobility
Warm-up x 1

Strength WOD

Every Minute on the Minute for 15 Minutes

"DB Bear Complex"

5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

Strength WOD's for Week:  dKB Goblet Squat 5-5-5, Push Press 3-2-1-1-1, TGU 20/side, and Power Clean 3-3-3-3.

5-10-12

Workout

Mobility
Warm-up x 1
Strength WOD

5 rounds Not for Time

2      sDB Overhead Step up Complex
120' Waiters Carry with Weight Plate
10    Mixed ABS
10    Sledgehammer Strikes

For Mixed ABS, choose an ab exercise ie. L-sits, planks, KTE, TTB, dip bar knee raises, and KTE on floor.

5-9-12

Workout

Mobility
Warm-up x 1
Strength WOD

5 Rounds of 1 minute work/1 minute rest intervals for as many rounds and reps as possible.  Continue each round where you leave off the previous round.

10 Bulgarian Split Squats
10 dDB Ground to Overhead

5-8-12

Workout

Mobility
Warm-up x 1
Strength WOD

10 Min AMRAP

5   Ring Dips
10 sDB Bent Over Rows
20 Double Unders

5-7-12

Workout

Mobility
Warm-up x 1
Strength WOD

5 Rounds for time:

10 Squats
10 Situps
10 DB Push Press

Strength WOD's this week:  Front Squat 3-2-1-1-1, Bench Press 5-5-5, Weighted Pullups 3-3-3-3, and Power Snatch 3-2-1-1-1.

5-3-12

Workout

Warm-up x 1

Mobility

Strength WOD

4 Rounds for Time

350 m Run
10       Pull ups
10       Push ups

5-2-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5    Box Jumps
10  KB Clean and Press (5/5)
20  Russian KB Swings

5-1-12

Happy May Day!

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds for Time:

3 Power Clean
3 Front Squat
3 Push Press

Use Barbells if possible.  May scale to dumbbells if necessary.

4-30-12

On Saturday we drew for our winners of our past Have It Your Way Fitness Challenge.

The winners were as follows:
   1st Place:  Marcus Edin
   2nd Place:  Kim Yungbauer
   3rd Place:  Mike Carr Jr.

I want to say thank you to Missy Wattenhofer for helping me keep track of the results page.


Workout

Warm-up x 1

Mobility

Strength WOD

10 Minute AMRAP

5     Handstand Push ups
10   Lunges (5/5)
15   Sit ups


Strength WOD's this Week:  Back Squat 3-2-1-1-1, Push Jerk  3-2-1-1-1, sLeg Hip Bridges 3x5, and Deadlift 3-3-3-3.

4-26-12

Workout

Warm-up x 1

Mobility

Strength WOD

3 Rounds for Time

350 m Run
10   Bulgarian Split Squats
120' Waiter's Carry with weight plate

4-25-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5   dDB Ground to Overhead
5   TTB
10 sDB Bent over rows

4-24-12

Workout

Warm-up x 1

Mobility

Strength WOD

4 Rounds for Time

20 Russian KB Swings
20 Lateral Bar Jumps

4-23-12

Today I thought I would give you a little update to some of the things that we are working on. 

One of the things that you have probably noticed last week or will this week when you come in is that we are starting to prescribe tempos on some of our strength lifts.  In previous posts I have indicated my continual search for the safest, most efficient way to get stronger.  I believe by using these tempos we can be more efficient in getting stronger and do so in a safer manner.

We are planning a 4 week 12 session Fundamentals class that we would like to start in May.  If you know of someone who might be interested please let them know that we are planning on doing this. 

Also, be on the lookout for a newsletter to arrive in your mailbox in May.  We are working on our 1st edition as I write this post.

Workout

Warm-up x 1

Mobility

Strength WOD

4 rounds of 3 minutes work/1 minute rest for as many rounds and reps as possible:
 "Cindy Sprints"

5   Pull ups
10 Push ups
15 Squats

Strength WOD's this week:  dKB Goblet Squat 5-5-5, Shoulder Press 5-5-5, sLeg Deadlift 3x5 each leg, and Power Clean 3-2-1-1-1.

4-19-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds Not For Time

1   Sled Push
1   Sled Pull
10 Sledgehammer Strikes (5/5)
120' Farmer's Carry
2    sDB Overhead Step-up Complex

4-18-12

Workout

Warm-up x 1

Mobility

Strength WOD

3 Rounds for Time
10      Renegade Rows
300 m Run

4-17-12

Workout

Warm-up x 1

Mobility

Strength WOD

7 Min AMRAP

7 Box Jumps (24"/20")
7 Burpees
7 Russian KB Swings

4-16-12

I have just about got all of the results tallied for our past Fitness Challenge.  I will post the results when I finish them.

Workout

Warm-up x 1

Mobility

Strength WOD

In teams of 2 complete the following 15 min AMRAP in alternating fashion

10 DB Thrusters
10 Pull ups
10 Push ups

Strength WODs this Week:  Front Squat 3-3-3-3, Push Press 3-3-3-3, TGU 20 each side, and Power Snatch 2-2-2-2-2.

4-12-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds for Time

5   dDB Ground to Overhead
10 Knees to Elbows
20 Double Unders

4-11-12

Workout

Warm-up x 1

Mobility

Strength WOD

Every Minute on The Minute for 10 Minutes

5 Box Jumps
5 Ring Dips

4-10-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5   DB Push Press
10 sDB Bent over Rows (5/5)
20 Walking Lunges (Holding two dumbbells)

Strength WOD's for rest of week:  Bench Press 3-2-1-1-1, Weighted Pull ups, and Deadlift 5-5-5

4-9-12

Workout

Warm-up x 1

Mobility

Strength WOD

"LA Baseline"
500 m Row
40 Squats
30 Sit-ups
20 Push ups
10 Pull ups

See 2/14 for past results

Strength WOD today:  Back Squat 3-3-3-3

4-5-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds Not For Time

2 sDB Overhead Step-up Complex
1 4 Pos sDB Bent Over Row
10 Mixed AB work (L-sit, Knee-ups, KTE, etc)

4-4-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5    Renegade Rows
10  DB Front Squats
15  Russian KB Swings

4-3-12

The Answer

In yesterday's post I ended with a question.  Here's the answer.

I am constantly searching for ways to improve our product.  My goal is to provide our team with the best information about health and performance that I can.  The message that I want our clients to realize is that training with us should compliment and improve the rest of your life.

We are different at Trinity Strength and Conditioning.  In order to maximize the results that you get from training here we teach the need to move away from the mindset that you need to do endless cardio and starve yourself to lose weight.  We teach that eating should be about fueling your body for long term health.

Weight loss may or may not be a part of that formula.  Fueling your body properly along with smart training will result in an increase in muscle.  If you are already lean, this may mean that the scale may not move.  This may also explain how someone can lose 10-15 pounds rather quickly, but then stall out.  To steal a line from Robb Wolf, it is important to focus on how you look, feel and perform.


At the end of this week our current fitness challenge is over.  What will you do on Sunday?

Hopefully, next week you will be able to take something you learned from this fitness challenge and keep it a part of your life.  Some of you have probably realized that you don't need pizza and jelly rolls.  Some of you have probably noticed you are much more productive during the day when you get adequate amounts of sleep.  As this contest comes to a close, ask yourself "What have I learned from this contest that I could continue to do to achieve my goals?"

Workout

Warm-up x 1

Mobility

Strength WOD

7 Minute AMRAP

3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups
Continue down this ladder as far as you can in 7 minutes.

4-2-12 "The Biggest Leadership Mistake of All Time!"

The Biggest Leadership Mistake of All Time!

 I typically write my Monday blog posts on Sundays and this one is no different.  The reason that I lead with that is that it will help the rest of this post make more sense.

Recently I have been reading John Maxwell's book The 21 Irrefutable Laws of Leadership: Follow Them and People Will Follow You and have been reflecting on leadership. Maxwell does a great job of tying each of his laws to historical stories of how he or other leaders have implemented or failed to implement those laws.

Then this morning during church our pastor read the entire passion story as he does every year on Palm Sunday.  This year it was from Mark 14-15.  Now, I have heard and read this story many times in the past but something big jumped out at me today.  As you may have guessed, it is about leadership.

And, no it was not about the leadership that Jesus showed in his willingness to go along with the will of God.

What jumped out at me was the lack of leadership shown by Pilate.  Pilate gives us an example of one of the worst leadership mistakes that has been repeated over and over since that time.  The leadership mistake that Pilate made was to follow the wishes of his people despite his better judgement.

After not being able to find fault with Jesus and realizing that it was out of jealousy that the Chief Priests wanted Jesus to be crucified, he still released a murderer by the name Barabbas.  All because that's what the people wanted.  Wow!  How would you like to have that mistake hanging over your head?

As a leader, we are charged with the duty to do what is right and good for our family or organization despite what our followers may want when what they want is not in alignment with what is right.

A simple example of this is as a parent, it is important to be able to say no to the can of Mountain Dew at 10:00 pm (or anytime of the day for that matter!) despite little Johnny crying and pleading to get his way.

Watch the news about any political campaign and you will see more complex examples of these leadership mistakes.

How do we as leaders...and if you are reading this, chances are you are a leader...make sure we do not make this same mistake?

I think first of all we need to be able to tell the truth.  This, by the way is something that Andy Andrews refers to as something we can all agree on.  We would like our leaders to tell the truth. 

The second thing that we can do is to make our decisions with long term results in mind.  Ask yourself, how will this affect our family tomorrow or next week?  What will this mean next year for our company?  If I decide to allow this, how will that affect future decisions?

What in the world does all of this have to do with working out?

Good question.  Check back Tuesday for the answer.

Workout

Warm-up x 1

Mobility

Strength WOD

For Time:

20-16-12
sKB Clean and Press
Toes to Bar

Strength WODS this Week:  OHS 3-3-3-3, Push Jerks 3-3-3-3, sLeg Hip Bridges 3x5, and Power Clean 2-2-2-2-2.

3-30-12

Happy Birthday Katie!

 Love Mom and Dad.

Reminder, Today is the last day of the 3 for $30 Sale.

Workout

Make up a day that you missed or complete

10 Rounds of Row :30/ Rest :30 for meters.

3-28-12 "Simple, But Not Easy"

"Simple, but not Easy"

 For those of you who didn't already know, I love listening to podcasts while taking a walk or working in the garage.

Last night, I took the opportunity to take my dog for a walk and listened to a podcast by Andy Andrews.  Andy Andrews recently wrote a book titled How Do You Kill 11 Million People?: Why the Truth Matters More Than You Think. (If you haven't read this yet, do yourself a favor and find a copy. It will take you all of about 30 minutes to read and is well worth it.)

Back to my story...In this podcast Andy said something about the point of his book that is so true about being successful at most anything you would like to accomplish. His statement was "It is so simple.  Not easy, but simple."

That is a perfect description of most recipe's for success.

Take eating healthy for example,  "Simple, but not easy."  Follow the simple plan and you will see positive results.


Workout

Warm-up x 1

Mobility

Strength WOD

For time:
10 DB Push Press
1   Box Jump
9   DB Push Press
2   Box Jumps
...
1   DB Push Press
10 Box Jumps

3-28-12

Workout

Warm-up x 1

Mobility

Strength WOD

Every Minute On the Minute for 10 Minutes

10 Bulgarian Split Squats
10 sDB Ground to Overhead

3-27-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Minute AMRAP

5   Pull-ups
10 sKB Goblet Squats
15 Russian KB Swings

3-26-12

                                                                  

 

My little girl turns 12 this Friday!!! 

In honor of her birthday on 3/30, we are looking to liquidate all of our current clothing products with a

3 For $30 Sale

(That’s up to a 60% discount!)

Choose from Sweatshirts, Long Sleeve T’s, and T-Shirts.

There are limited quantities and sizes available.  So act quickly before your selection is gone.

After Friday, Prices will go back to the regular price of $25 for Sweatshirts and $15 for T-Shirts.

  

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds for Time
3 Power Cleans
6 Push-ups
9 Lateral Bar Jumps


Strength WODS this week:  Front Squat 5-5-5, Shoulder Press 3-2-1-1-1, sLeg Deadlift 3x5 each leg, and Power Snatch 3-3-3-3.

3-22-12

Workout

Warm-up x 1

Mobility

Strength WOD

12 Min AMRAP

10 Double Unders
10 sDB Bent over Rows (5/5)
120' Waiter's Carry with Weight Plate

3-21-12

Workout

Warm-up x 1

Mobility

Strength WOD

Every Minute on The Minute

10 Burpee Box Jumps

Scale to 5 if necessary.

3-20-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Rounds for Time
5 Push ups
5 dDB Ground to Overhead

3-19-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5   DB Push Press
10 Toes to Bar
20 Lunges

Strength WODS this week:  Back Squat 5-5-5, Push Press 5-5-5, TGU 20xside, and Deadlift 3-2-1-1-1.

3-15-12

Workout

Warm-up x 1

Mobility

Strength WOD

21-15-9

Russian KB Swings
Pull ups

See January 19 for comparison.

3-14-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds of 1 minute work/1 minute rest

10  SB Zercher Squats
10  Lateral Bar Jumps

3-13-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds Not for Time
5     4 Pos sDB Bent Over Rows
120' sKB Farmer's Carry (60'/60')
10   Mixed Ab exercises (Toes to Bar, KTE, Dip Bar Knee Raises, and others)

3-12-12

Eating Out on the Challenge
One of the biggest challenges for people who are trying to stay away from grains and sugars comes when they find themselves eating out at a restaurant or at a family gathering.  I know its hard to believe, but there are ways to navigate these situations without a ton of questions from the people around you and still have a tasty meal.

The other day Alicia and I found ourselves at a restaurant for supper.  As neither of us wanted to have anything with grains or sugars in them we looked the menu over carefully.  I chose the steak and chicken fajitas.  When I ordered, I asked the waitress if I could substitute extra lettuce in place of the tortillas.  I instantly had a Steak and Chicken Fajita salad with no questions asked.  Alicia chose the Cobb salad with grilled chicken and had them hold the cheese.  She ordered oil and vinegar for the dressings and had a wonderful meal.

There are other things that you can try as well.  Ordering a steak, grilled chicken, or grilled fish with a side of vegetables works great.  Often times you can get your potato side replaced with extra vegetables as well.

Please post and other suggestions that you have to the comments below.

 
Workout

Warm-up x 1

Mobility

Strength WOD

10 minute AMRAP

3 Handstand Push-ups
6 Ring Dips
9 Box Jumps

Compare to January 16.

Strength WODS this week:  Overhead Squats 5-5-5, Bench Press 3-3-3-3, Weighted Pull-ups 5x3, and Power Clean 3-3-3-3.

3-8-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP
5   Burpees
10 Russian KB Swings
60' sArm Waiter's Carry R
60' sArm Waiter's Carry L

3-7-12

Workout

Warm-up x 1

Mobility

Strength WOD

For Time:

500 m Row
Then...
5 Rounds of
10 dDB Ground to Overhead
10 Lunges

3-6-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Rounds NOT for time

5 Pull ups
5 Push ups
3 Box Jumps

Mix up the push-ups, push your limit on box jump height.

3-5-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Minute AMRAP

6   dDB Front Squat
8   Toes to Bar
10 sDB Ground To Overhead

SWOD's This Week:  Front Squat 3-2-1-1-1, Push Jerk 5-5-5, Weighted Pull ups 3-3-3-3, and Power Snatch 2-2-2-2-2.

3-1-12

Workout

Warm-up x 1

Mobility

Strength WOD

For Time
20-18-16-14

sKB Goblet Squat
KB Clean and Press

Scale to 16-14-12-10

2-29-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds for Time
20 Double Unders
6   Pull ups (12 Ring Rows)

2-28-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Minute AMRAP
2      sDB Overhead Step Up
4     4 Pos sDB Bent Over Rows
120' Farmer's Carry

2-27-12

Let's Have a Great Week


One of the things that goes along with all of our challenges is the question, "Where can I find recipe's?"  Sara Fragoso author of Everyday Paleo just posted a recipe for a Southwestern Frittata (Egg Bake for us in Central Minnesota) that looks very good.  She has many great recipe's on her blog as well as ideas for eating healthy with a busy life.

She also happens to be one of the presenters on the Paleo Summit that is going on this week.  You can join in on watching and listening to these presentations by clicking the banner at the top of this page or here at Paleo Summit.



Workout

Warm-up x 1

Mobility

Strength WOD

Every Minute on The Minute for 12 Minutes
5 Sandbag Cleans
5 Sandbag Zercher Squats
5 Sandbag Push Press

Strength WODS for the Week:  Back Squat 3-2-1-1-1, Shoulder Press 3-3-3-3, sLeg Deadlift 3x5, Deadlift 3-3-3-3.

2-23-12

I posted a link about this earlier in the week. Sean Croxton of Underground Wellness set up a week long event that starts next week. Nationally recognized speakers will give power point video presentations. The videos are free to watch for 24 hours. When you sign up, there are two videos for you to watch. One by Mark Sisson and the other by Gary Taubes. Just click on the link above or click here to sign up. Sean Croxton also has an e-book "The Dark Side of Fat Loss" for sale on his website. I have not purchased it yet, but it looks like it might be interesting.

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP
5 Handstand Pushups
10 Bulgarian Split Squats (5/5)
15 KB Swings

2-22-12

Fitness Challenge Starts Today!

Remember to keep track of your bonus points as well as your penalty points.  You can use the Daily Tracking Sheet as well as the Weekly Summary sheet.  I have also added a Buy-In and Penalties Chart to the Have It Your Way Fitness Challenge page.

It has been pointed out to me that I should try to promote my Trinity Strength and Conditioning Facebook page.  I will be linking my blog posts there as well as posting other useful information.  If you use Facebook, I would appreciate it if you stop by my page and hit the Like button.

Once again, if you have not sent me an email with your Buy-In level from the email address that you would like me to send the link for the google doc, please do so.  Also, remember all contestants need to pay this week as well as get your measurements done and pictures taken.


Workout

Warm-up x 1
Mobility
Strength WOD

For Time:
21-15-9 
Thrusters (95/65)
Pull-ups

This workout is called "Fran" in the Crossfit world and is in the front of you record book as a benchmark workout.  I will put scaling options on the board.  The last time we did this workout was 1/24/2011.

2-21-12

Fitness Challenge Update!

Remember the "Have It Your Way Fitness Challenge" starts on Wednesday.  That means that your sleep points start counting on Tuesday night (Yes, you can count the hours that you sleep before midnight on Tuesday.)  Please email me at gajohnson27@gmail.com with the email address that you would like me to send your link to submit your points.  Also, please either post the level that you are committing to in the comments below or let me know via email.  Once again, here are the rules to the contest. 

I found some interesting information that I would like to share with you.  Starting this Sunday, February 26, Sean Croxton from Underground Wellness is hosting a Paleo Summit.  It is a week long event that will include multiple speakers on topics related to living a "Paleo" Lifestyle.  Some of the speakers include Robb Wolf, Mark Sisson, and Chris Kresser.

I also would like to point out that on the left side of this page there is a link to contest information.


Workout

Warm-up x 1
Mobility
Strength WOD

10 Min AMRAP
10   Knees to Elbows
10   Burpees
120' Waiter's Carry (Both hands carrying weight plate.)