Wednesday, April 8, 2020

April 8 2020


Strength and Conditioning:

3 Rounds For Time of:

25/20 Calories on Bike
15 Power Cleans 135/95
12 Lateral Burpees 

At Home/No Equipment Workout:

4 Rounds for Time of: 

50 Jump Squats 
25 Burpees 

Monday, April 6, 2020

April 6 2020


Congrats to Greg for taking first in the weight loss challenge with a total loss of 28 Lbs! it was definitely a close race but Greg was able to take the win with a total percentage of weight loss of 13.74%.  Greg steadily lost from week 1 on and was able to keep the losses going even over the last few weeks when routines got harder to hold onto... Good work, keep it off and keep it going!  Right behind Greg was Chrissy who was able to maintain her weight from her win in the last challenge and then lose another 17 LBS over the last 10 weeks with a total percentage of 11.58.  Super proud of her dedication.  Coming in third was a big surprise with a total of 8.30% edging out RJ by .09% was Stef, she had a goal weight from week 1 that she wanted to hit and she consistently lost about 1.5-2 lbs a week to hit her goal dead on at the final weigh in... Good work by everyone, very proud that EVERYONE lost something and was able to stay motivated and committed even with our routines being interrupted..

Strength and Conditioning:

4 Rounds For Time of:

Run 400M
20 Power Snatches 75/55
20 Overhead Squats 75/55

At Home/No Equipment Workout:

4 Rounds for Time of:

Run 400M 
20 Broad Jumps
20 Airsquats
60 Sec Plank

Keep body in 1 straight line for the entire 60 seconds of the plank.  If you come out of line or drop do not move on until you have accumulated 60 seconds in the plank.  


Friday, April 3, 2020

April 3 2020


Final weigh ins will take place today over zoom at 5PM. I will post the link on the Facebook page at 4:50pm. If you are using a desktop you'll be able to just click on the link and if you are using your phone you have all day to download the app and you'll then also be able to click the link off the facebook page.  If you aren't available at 5PM today to check in, touch base with me between then and Saturday morning.  Winner will be announced Monday here.  So far a lot of you guys have been doing awesome with the at home workouts, keep that going, a bunch of others are MIA and I hope they're not just laying around eating their life away now that they have an excuse to.  Either way anyone in or out of the challenge can feel free to join the meeting today to check in and let us know how you're making do with the current situation...

Strength and Conditioning:

For Time:

20 Clean and Jerks 95/65
15 Pull-ups
50 Double Unders
15 Clean and Jerks 115/75
15 Pull-ups
50 Double Unders
10 Clean and Jerks 135/95
15 Pull-ups
50 Double Unders
5 Clean and Jerks 155/105
15 Pull-ups
50 Double Unders

If you do not have a pullup bar you can make these barbell rows with the increasing load each round, be creative, work with what you've got.  Scale the barbell weight accordingly but take note that the load should increase each round.  You should be testing and building up to each weight in your warm up so that you have a plan and idea of how you will scale this before you start.  You guys are all veterans at this point, be confident and be safe 

Todays At home/No Equipment Workout: 

As Many Rounds as Possible in 15 Mins Of:

20 Backpack Burpee Ground to Overhead
20 Backpack Rows
50 Taps

*Fill your backpack fully tight with laundry, if you think it's too light, add some books to the middle
** If you have a pullup bar you can replace rows with 15 pullups
*** If you have a jumprope you can substitute the taps with jumps on the rope

Go all out and post your rounds and reps...
Be creative, work with what you've got...




Wednesday, April 1, 2020

April 1 2020

Originally I had hopes that we would only be cancelling classes until the 7th of this month but as you know things just don't see to be looking any better. With the governors new recommendations on social distancing being pushed out to now at least May 4th it looks like we will just consider the whole month of April off from classes and hopefully things will be back to a normal schedule then. Thank you to those of you that requested to keep your memberships going instead of putting it on hold. It is hugely appreciated by the entire club and will help in keeping things above board until we can get back to normal. Thank You! I will keep posting workouts, recommendations and responding as much as I can with suggestions on how you can make do with what you have at home. Keep focusing on what you can do instead of what you can't, be creative and remember that your healthy body is the best way to combat sickness and keep you positive in such weird times. The final weigh in for the challenge will still be at the end of this week and I am going to touch base with anyone around that wants to report their final weight or just check in Friday around 5:30PM. I will post a Zoom link so we can all check in together to make that happen, if you aren't around for it just touch base with me before Saturday and I will announce the winner here on Monday.


Strength and Conditioning:


10 Rounds For Time of:

12 Push Press 75/55
12 Box Jumps
12 Sumo Deadlift High Pull 75/55


At Home/No Equipment workout:

10 Rounds for Time of: 

12 Pike Handstand Pushups 
12 Box Jumps
12 Sumo Stance Inchworms 

If you don't have a box find an appropriate set of stairs to use, jump with both feet at the same time and come to a full stand before stepping or jumping down for the next rep.  For The sumo Stance Inchworms keep your legs as straight as possible and walk you hands out to a plank, do a pushup and walk your hands back to your feet.  





Monday, March 30, 2020

March 30 2020



When you set out to complete some big goal or challenge you try to plan, learn and prepare for all the things you can control. For this weekends challenge I ran hundreds of miles alone on all types of terrain, experimented with when and how much to eat and drink, learned about how to recover in between long runs without getting injured and read about how high to build the mileage and when to taper in order to be fresh for the day of. You also know there will be things you can’t control; weather, hills, missteps, injuries you might have to push through and even when you’ll need to go to the bathroom. I knew things like that would come up and I was confident I would just find a way through them. What I didn’t account and prepare for was support. This race was supposed to be in Texas and I had a flight and hotel room for the weekend alone and the plan was to just get out there, complete the race and get back. I trained alone and not many people are exactly looking to run 40 miles with you so I figured why change anything for race day and didn’t think much of it being that it was my goal and I’ve always kind of approached things like this on my own. Obviously the other thing I couldn’t control and never saw coming was when it got cancelled because of the virus situation right now. I knew that this might come up a few weeks ago but I had already began to taper my runs so I figured I’d just do it here and move on with my regular training just like I had planned to do in Texas....Then word got out.....I know you all know when I heard what was being planned I was not exactly excited about having an audience or looking for running partners and even contemplated quietly doing it the day before without telling anyone but Chrissy and Mike assured me all would be fine and everybody just wanted to make sure I got it done. Like I was saying before going into something like this you look at what you can control and what you can’t and then try to prepare for both the best you can but there is always something that comes up along the way and forces you to learn on the fly and usually that something becomes the story or memory of the actual event and that is exactly what happened. With you guys organizing places to jump in, having water for me, giving me something to look forward to between long stretches of road and even letting me know I was off course but could still get where I needed to go I realized the story is not what I got through but how I got through it and who helped make sure I did. You guys and your families made that happen with your time and support. I never planned for that, I never saw that coming but I know that when I look back at running 40 miles, I will remember I was able to do it because of all of you and all your help and that will always be the story. Thank you


Remember typically we would be weighing in today so we should still be weighing in today to track our progress and what we might need to do in this last week of work.  Let me know where you stand or if you need help deciding how to go forward as we finish up this challenge.  

Strength and Conditioning:

Rounds of 10,9,8,7,6,5,4,3,2,1 for time of:

Squat cleans 115/75
Bar facing burpees

At home/No equipment Version:

Rounds of 10,9,8,7,6,5,4,3,2,1 for time of:

Odd object swings
Odd object Front squats
Odd object facing Burpees

Complete 10 of each movement then 9 of each movement all the way down to 1 of each movement as fast as you can.

Use your backpack or any other odd object and load it up with an appropriate weight of laundry and books (no more than 40 lbs for men 20 lbs for women) be creative.. post times and objects to comments

Friday, March 27, 2020

March 27 2020


At Home with Equipment: 

Warm Up with:

800M Run Then 3 Rounds of: 

10 Inch Worms 
15 Toes Touches
20 Lunges
10 rollover V-sits

Build your deadlift up and past working weight, then back down to the workout weight, this should not be a max load but I would say if you can move it for all 12 reps unbroken than you can use it, if not, find a weight that you could.  This is not saying every round should or will be unbroken just that you have the strength to do it when fresh.  

Strength/Conditioning:
5 Rounds for Time of: 

Run 400M
12 Deadlifts 225/155
15 Pullups

At Home/No equipment Version:

5 Rounds for Time of: 

Run 400m
21 Glute Bridges (2 sec pause at top)
21 Airsquats
21 Backpack Rows 

Fill Your backpack with something a little more challenging (Books,rocks,gallons of water) be creative.  It should be something challenging, if these were pullups you would most likely need to break them up so don't be afraid of a load that would force the same.  Make sure to maintain a flat back and pull the bag right into your chest sending elbows behind you.  


Wednesday, March 25, 2020

March 25 2020






No Classes while we wait this whole thing out but that does not mean you should be throwing away all that you've worked for. Focus less on the things you can't do and more so on what you can do, and there's plenty... As I told you guys Monday the weight loss challenge is still ongoing, don't let those goals go, the only weigh in that matters is the final weigh in and you all know what you should be doing calorically to make sure it is a good one when we get back. Below is the work we would have done in class for those of you with equipment at home to get it done. Below that is a version that can be done with no equipment at all. Get after it and let us know how it goes....

Warm Up with:

800M (3-5mins) Run Then:

3 Rounds of:

30 Single Unders
5 Inchworms
5 Rollover V sits
5 Pushups

Conditioning: 



5 Rounds For Total Reps of:

1 Minute: Bike Calories
1 Minute: KB Swings 53/35
1 Minute: Wallballs
1 Minute: KB Sumo Deadlift High Pull
1 Minute: Rest

If have only some of the equipment needed sub with appropriate movements from the no equipment version below. Be creative, have fun.. 


No equipment Version:
5 Rounds For Total Reps of:

1 Minute: 10M Shuttle Sprints
1 Minute: Burpees
1 Minute: Back Pack Thrusters
1 Minute: Sumo Stance Inchworms
1 Minute: Rest


** For The Backpack Thrusters fill your backpack tight with laundry. If
you think its too light go faster or add some books to the middle. Make sure we are respecting the standards by squatting with weight in our heels, hips below parallel and standing up every rep.

** The shuttle sprints should be done by running out 10 Meters touching the ground, turn, run back touch the ground again until the minute is over. Each turn is 1 rep

The goal here is to get as many reps as possible of each movement inside each minute, transition fast because there is no rest between movements. Rest for 1 minute after working through all 4 movements and try to keep the same or better amount of reps throughout all 5 rounds.


Backpack Thrusters: