Friday, December 30, 2016

Decmeber 30 2016

 


Class at 5PM Today 
Regular Schedule this Weekend
 
Strength:

Deadlift
3-3-3-3-3

Conditioning:

5 Rounds Each for time of:

15/12 Calories Bike
15 Walballs
12 Deadlifts 225/155 

Rest/Work 2:1

Wednesday, December 28, 2016

December 28 2016




Class at 5PM and 6PM Today 

Conditioning:

6 Rounds for Time of:

12 Burpees 
24 KB Swings
36 KB SDHP

Strength:

Front Squat 
7-7-7-7-7

**From the floor or a rack

Friday, December 23, 2016

December 23 2016






 Class at 5PM Today
Conditioning:

3 Rounds for Time of:

100 Airsquats
50 Situps
25 Ground to Overhead 75/55

Strength:

Deadlift
7-7-5-5-3

Normal 8:30AM Class Saturday
Monday 9AM Class no PM Classes

Wednesday, December 21, 2016

December 21 2016




Class at 5PM and 6PM Today

Conditioning:
Teams Of 2 Complete As Many Rounds as Possible in 16 Minutes:

18 KB Swings
15 Thrusters 65/45
12 Burpees

**Partners completes full round AFAP before switching 

Strength:
Back Squat 
7-7-5-5-3

Monday, December 19, 2016

December 19 2016

Class at 5PM and 6PM Today

 Strength:
 On The 2nd Minute for 14 Minutes:

1 Deadlift + 1 Hang Power Clean + 1 Power Clean (Climbing)


 Conditioning: 

4 Rounds for Time of:

5 Power Cleans 
15 Burpee Pullups
45 Double Unders 

Holiday Schedule:
REGULAR SCHEDULE XMAS EVE (8:30AM)
Monday December 26th - 1 Class at 9AM No PM Classes

Friday, December 16, 2016

December 16 2016




Class at 5PM Today

Conditioning:

For Time:

Bike 20 Calories
40 Plate Overhead Lunges 45/25
20 Power Snatches 75/55
30 Plate Overhead Lunges
15 Power Snatches
20 Plate Overhead Lunges
10 Power Snatches
Bike 20 Calories

Strength:

Bench Press
7-7-5-5-5

Overhead squat Practice between sets, from the floor
Use a pipe, empty or loaded barbell depending on form

Wednesday, December 14, 2016

December 14 2016





  
Class at 5PM and 6PM Today 
Conditioning:

As Many Rounds as Possible in 15 Minutes of:

15 Shoulder to Overhead 95/65
12 Box Jumps
9 Toes to Bar  

Strength:

On The Minute for 20 Minutes:

Odd: 1 Power clean + 1 Hang squat Clean + 1 Jerk (climbing)
Even: Rest

Monday, December 12, 2016

December 12 2016




Class at 5PM and 6PM Today

Strength:

Deadlift
3-3-3-3-3-3
Conditioning: 
 
3 Rounds for Time of:

80 Double Unders
40 Airsquats
20 Deadlifts 185/135


Friday, December 9, 2016

December 9 2016



 Class at 5PM Today 

Strength:
12 minutes to establish a
3 rep max Thruster From the floor


Conditioning
3 Rounds for Time of:
10 H.R. Pushups
10 Hang Squat cleans 95/65

REST 3 MINUTES

2 Rounds for Time of:
15 H.R. Pushups
15 Hang Squat Cleans

REST 3 MINUTES

For Time:
30 H.R. Pushups
30 Hang Squat cleans

*Pushups can be scaled down to knees or up to handstand pushups

Wednesday, December 7, 2016

December 7 2016





 Class at 5PM and 6PM Today

Conditioning:

Three rounds of:

Bike Calories
Sumo deadlift high-pull 72/53

Box Jump,20/16
Russian KB Swing 72/53
Pullups
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.

Strength:

Front Squat 
7-7-7-7-7

Monday, December 5, 2016

December 5 2016



Class at 5PM and 6PM Today 


Conditioning:

18-12-6
Wallball
Burpee

Rest equal time and repeat for a total of 3 times through

Strength:

On The 2nd Minute for 14 Minutes

1 Snatch Deadlift + 1 Hang Power Snatch + 3 Overhead squats

Friday, December 2, 2016

December 2 2016


Since 2008, long before I had any ownership or financial investment in the club I have been using, improving, and appreciating the weight-room.  I would come and go, most times consciously making sure I leave the room just as I found it or in better condition, this was in my mind not only something I owed to the people who’s hard work allowed me the opportunity to do the things I do in there but also out of respect for the equipment and the club.  If I found something to be broken I would work to fix it, if I broke something accidentally, it would be my first priority to fix it myself and if I saw something that I could improve, I would do so on my own, out of my own pocket and time.  I am not and was not alone in having this outlook.  This attitude is exactly what has built the club and made the club what it is now.  When you come in to use the equipment carelessly or purposely break something, you are directly disrespecting every, coach, parent and member that has given up their time, care and money to make the club what it is and allow you to have this space to use as you do.  I am 100% aware of the stretching potential of these bands, so I know how hard you would have to work to break one, it doesn’t happen easily and it doesn’t happen by accident.  Do I really care about a 40 dollar elastic band that I don’t even use? NO….  What I care about is how negligent and disrespectful you are around and to the things that I and so many other of your coaches have sacrificed their time, hard work and money for.  When I walk in to the gym and find a broken band laying in the middle of the room, left for someone else to deal with, you might as well be spitting on the floor of your own club because that is the level of disrespect I see.  Can’t wait to find out how this happened so I can explain this to you in person…


Class at 5PM Today 

Conditioning:

6 Rounds for Time of:

24 Airsquats
24 Pushups
24 Walking lunge steps
75 Double Unders (150singles)

**25 Min Cap 

Strength:

Push Press
5-5-5-5-5

Wednesday, November 30, 2016

November 30 2016



 Class at 5Pm and 6Pm Today 

Conditioning:

10 Rounds for Time of:

8 SDHP 75/55
8 Front Squats
8 Shoulder to Overhead 

Strength:

On The Minute for 10 Minutes 

Odd: 5-8 UnBroken toes to bar
Even: 11 Deadlifts 225/155


Monday, November 28, 2016

November 28 2016

 
Class at 5PM and 6PM Today
Conditioning:

5 Rounds (AFAP) of:

10 Box Jump Over
10 Burpee over bar (lateral)
10 Shoulder to Overhead 115/75

*Rest Equal Time between rounds 

Strength:

Back Squat 
7-7-5-5-3

Wednesday, November 23, 2016

November 23 2016

Class at 5PM and 6PM Today 

With a Running Clock Teams of 2 Complete:

15 Minutes as many rounds as Possible:
20 Goblet squats 53/35
14 KB Swings

Immediately into: 

 15 Minutes as many rounds as Possible:
20 Box Jumps
14 Pullups

 Immediately into:

15 Minutes as many rounds as Possible:
 20 H.R. Pushups
14 Clean and Jerks 95/65 

**Both partners will stop wherever they are and complete 3 Burpees 
Every Minute throughout the entire workout

***Reps of 20 and 14 can be split in any way -Both partners will burpee

Friday Class is at 8:30AM - NO PM Class
Saturday will be regular Sschedule - 8:30AM

Monday, November 21, 2016

November 21 2016



Class at 5PM and 6PM Today
 

Strength: 

On The 2nd Minute for 14 Minutes complete:

1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat

Conditioning:

As Many rounds and reps as possible in 12 Minutes of:


60 Burpees
30 Overhead squats (Scaled will Front Squat)
10 Strict Pullups

Thanksgiving week schedule:

Monday - 5PM and 6PM
Wednesday - 5PM and 6PM
Friday - 8:30AM Team Workout (No PM Class)
Saturday - 8:30AM

Friday, November 18, 2016

November 18 2016




Class at 5PM Today

Strength:

Thruster
7-7-5-5-5

*From the floor or a rack

Conditioning:

As Many Rounds Possible In 12 Minutes:

15 Thrusters (@50% of today’s 5 Rep max)
12 Pullups
9 Box Jumps

Wednesday, November 16, 2016

November 16 2016



 Class at 5PM and 6PM Today
Conditioning:

On The 3rd Minute for 5 Rounds complete:

25 Airsquats
20 Burpees 
15 Dumbell Hang clean and jerk 40/20

Strength:

Deadlift 
3-3-3-3-3-3-3

Monday, November 14, 2016

November 14 2016




Class at 5PM and 6PM Today 

Conditioning:

2 Rounds for Time of:
 
Run 400M
15 Hang Power Snatch 75/55

Rest 5 Minutes Then:

Run 800M
30 Hang Power Snatches 75/55

Strength: 
 
In 6 climbing sets, from the floor, find a max on the following complex:

1 Deadlift
1 Hang Power clean
1 Squat clean
1 Hang squat clean
1 Power Clean
1 Front Squat

Do this in 12 minutes on the second minute

Friday, November 11, 2016

November 11 2016





 Class at 5PM Today
Conditioning:

3 Rounds each for time of:

25 KB Swings 72/53
30 DB Snatches 45/25 (alternating)
15 Pullups
30 DB Snatches (alternating)
25 KB Swings

*Rest 2 Minutes Between Rounds

Strength:

5 Climbing Sets of:

3 Strict Press + 3 Push Press

**From the Floor or a Rack

Wednesday, November 9, 2016

November 9 2016



 Class at 5PM and 6PM Today 

Conditioning:

For Time:

150 Wallballs

Every minute on the minute complete 3 Deadlifts @ Bodyweight, including starting minute
*Deadlift can be any object (Barbell, Heavy dumbells or Kettlebells, sandbag, axle bar, log)

Strength:

Bench Press
8-8-8-8-8

Monday, November 7, 2016

November 7 2016



 Class at 5PM and 6PM Today 

Conditioning:

Barbell Tabata
With a 95/65 LB Barbell complete 8 rounds of 0:20ON/0:10OFF at each movement

Deadlifts
Lateral Burpees
Hang Cleans
Bar Hops
Jerks


Strength:

Front Squat
 5-5-5-5-5

From The floor or a rack 
Your choice

Friday, November 4, 2016

November 4 2016




 Class at 5PM Today 

Conditioning:
For Time:

1 round of:
100 Double Unders
50 Airsquats
30 Push Press 95/65 
Immediately into 2 Rounds of:
50 Double Unders
25 Airsquats
15 Push Press 95/65
Immediately into 3 Rounds of:
33 Double Unders
16 Airsquats
10 Push Press 95/65 
Strength:

On The minute for 14 Minutes:

Odd: 6-8 Toes to Bar
Even: 8 Barbell Row

Wednesday, November 2, 2016

November 2 2016


Class at 5PM and 6PM Today 


Strength:

Deadlift 
7-7-7-7-7

Climbing


Conditioning:
 4 Rounds for Time of: 

30 KB Swings
20 Box Jumps
10 H.R. Pushups (Strict Tight Core)
5 Deadlifts (@ Today's Heaviest set of 7)

Monday, October 31, 2016

Friday, October 28, 2016

October 28 2016

 
Class at 5PM Today 
Conditioning:


3 Rounds for Time of:
 
30 Wallballs
20 Toes to Bar
10 Front Squats (HAF)

Strength:

Barbell Row
10-10-10-10

Work on Handstands between Sets
 
Reminder: 
 
1 Class at 4PM Monday October 31st  
No 5PM or 6PM Classes

Wednesday, October 26, 2016

October 26 2016

 
Class at 5PM and 6PM Today
Conditioning:

5 Rounds

12 Deadlifts
9 Hang Power Cleans
6 Jerks
*Rest equal time between rounds 

*155/105 - Scale as needed
Goal should be to make the hang cleans and jerks very challenging

Strength:

Bench Press
10-10-10-10

*Work on Kipping (hollow/arch) between sets
 
Reminder:
 
Only 1 class at 4PM on Monday October 31st (yes, 4pm)
No 5PM and 6PM Class 

Monday, October 24, 2016

October 24 2016





 Class at 5PM and 6PM

Strength:

Back Squat
10-10-10-10

Work on double unders between sets


Conditioning:
As Many Rounds as Possible in 15 Minutes of:

8 Left Arm DB Thrusters (AHAP)
8 Right Arm DB Thrusters (AHAP)
16 Situps
32 Double Unders 

Announcement:

Monday October 31st will only be 1 class at 4PM - Team Workout - No 5PM or 6PM Classes
Be There

Friday, October 21, 2016

October 21 2016






Class at 5PM Today 
Conditioning:

Complete as many reps as possible of each movement
Work for 40 seconds and rest for 20 secs for 4 rounds

Bike (cals)
Pushups
Box Jumps
Pullups

Do not rotate to next movement until all 4 rounds are complete
Score is total reps

Strength:

5 Climbing sets of:

2 Strict press + 3 Push Press + 4 Jerks 

*From The floor

Wednesday, October 19, 2016

October 19 2016


  Class at 5PM and 6PM Today

Strength and Conditioning:

5 Rounds of:

1 Minute As many reps as possible
Back Squats (@ Bodyweight/3/4Bodyweight)

1 Minute Rest 

1 Minute as many reps as possible
Burpees
1 Minute Rest 

No Racks Allowed

Exactly 3 Minutes after the final set of burpees you have exactly 8 minutes to establish a 5 rep max Deadlift
*Touch and go Only

Monday, October 17, 2016

October 17 2016



 Class at 5PM and 6PM Today 

Conditioning:
For Time:

Run 800M 
100 Double Unders
75 Wallballs
50 Power Snatches 75/55
25 Toes to bar

20 Min Cap 

Strength:

Bench Press
10-9-8-7

Friday, October 14, 2016

October 14 2016






Class at 5PM Today

Conditioning:

Teams of 2 complete for time:

60 Wallballs
60 Toes to bar
60 Burpees
60 Cals Bike/Row/Run
60 Thrusters 115/75
60 Cals Bike/Row/Run
60 Burpees
60 Toes to bar
60 Wallballs

Strength: 


Deadlift
10-9-8-7

Wednesday, October 12, 2016

October 12 2016



Class at 5PM and 6PM Today

Conditioning:
 5 Rounds for Time of: 

15 Power Cleans 115/75
30 Pushups
45 Airsquats

*18 Minute Cap

Strength:
15 Minutes to
Work Up to a heavy set of 5 touch and go Power Cleans

* Work on Completing 20 unbroken double unders between Sets

Monday, October 10, 2016

October 10 2016





Class at 5PM and 6PM Today

Conditioning: 


4 Rounds for Time of:

Run 400M
12 Box Jump overs
15 Push Press 95/65

Strength: 


Front Squat
7-5-5-5-5

**From the floor or a rack

Friday, October 7, 2016

October 7 2016



Class at 5PM Today 

Strength:
Build to a max load for the following complex:

1 Squat Clean + 3 Thrusters

Conditioning:

 100 Thrusters for time 
5 Pullups EMOM *

*If you are strong on pullups it's 5 pullups on the minute if not it's 3, ring rows and jumping pullups are ok, no bands....

Men <135
Women <95

Make it suck....

 What's with all these tests?:

"Men lie, women lie, numbers don't lie..." - Jay-z

Nowadays, in and out of all kinds of gyms you have people dressing the part; knee sleeves, lifting belts, fancy shoes, neon yoga pants, tank tops, talking the talk, filtering their gym mirror selfies, hash tagging the shit out of their gym check-ins and claiming real fitness but when you approach them for real numbers in a lot of cases you can't get real answers.  There's a lot of guesstimating, excuses of why they don't know and down right bullshit.  This is the opposite of what I've always wanted.  In our gym I aim for real answers, real results and real fitness. There's nothing fancy about it, in order to get fit you need to be training, testing and measuring. It has nothing to do with what you wear, what you say, where you train or how you look.  It has everything to do with what you can do and what you can back up.  I see being a fit person as being a well rounded person who can perform different types of fitness well.  I don't believe that someone who trains only one area and improves in only one area is truly well rounded or "Fit."  I don't care if you can squat 600 lbs, if you can't run a mile without having to walk, your squat number is absolutely useless and the same goes for the guy who can run a 5 minute mile but can't get his ass to his ankles when asked to do an airsquat, it happens all the time and it's not real fitness.  I strongly believe that if you consider yourself a fitness enthusiast and can't tell me what you squat and/or how fast you can run a mile you need to stop lying about your interests. I'm not saying it has to be fast and I'm not saying it needs to be heavy, I understand that these things are relative, I'm just saying that if you call yourself in shape or you're paying someone to improve your overall fitness and you or they don't know these things, someone's blowing smoke up your ass and/or ripping you off.  My goal for you is that you are not one of these people.  I want you to know and to be prepared to do all of these things.  Like I said, you don't have to be the best at any one thing, you just have to have the ability to do any one of those things when asked to, the better you do at them, the more fit you are, it's really pretty simple.   There are a million tests of fitness I could run you through to get a look at how you stack up, it's endless really but for your average, everyday person, (school teachers, nurses, construction workers, etc) there are simple effective indicators of everyday fitness that I believe fully achieve the needs and demands that your life will ask and require of you.  These are needs that shouldn't be but are often confused in the fitness industry with the needs of professional athletes.  Over the last two weeks, I've been measuring and testing you in these multiple ways.  The results; You're all pretty fit!!  I chose 5 different basic, simple tests of strength and conditioning and decided to evaluate where you fall when compared to each other.  Where you placed in any one test was the amount of points you received for that test. After all 5 tests are completed and added together the person with the lowest score will therefore be in my definition, the fittest or most well rounded person in the gym.  This is not the only reason to collect this kind of data, seeing how you all perform across the board allows me to see where you as an individual need to focus more or less, if you score really low in just one area of fitness we can see which areas you need to work on and vice versa.  Most people impressed me across the board and I'm pretty happy with how things came out.  Basically things ended up just as I thought they would but the thing that I'm happiest about is that nobody really fell down in any one area, most people will look at the results and only pay attention to where they placed in the overall standing but what I see is that everyone basically placed in their relative range in all five tests, if you were a top 5 athlete in any one test you stayed right around there for the others and the same goes for the top 10, the teens and those in the twenties ranges.  This shows you are not just improving in any one area, you are consistent and improving in all areas, so my goal of keeping you well rounded is being met.  Lastly, consistency is big with me and I believe that if I'm testing your fitness your consistency should also be considered. Anyone can have a good day then do nothing for the rest of the year, does that one good day make them more fit than the guy they beat that shows up everyday and gives it his best? Easy answer, No.... You need to consistently perform and make it a priority to do so in order to be considered fit over talented.  Everyone had the same opportunity to get these tests done and most even got 2nd chances, that's why if you weren't here for one or more of them I still included you in the breakdown which gives those who are consistent the credit they deserve, consistency by itself should be considered a test on its own because your absence to me is a direct indication of your commitment and for that test you scored below everyone who performed it. It's fair, don't question it, instead of making excuses think about how until you get consistent you'll never truly be as fit as those who show up regularly... If you missed more than two of these tests you should really be asking yourself if you're even a member here (do you even lift?) or just someone who drops in every now and then. In my opinion, if this is the case, you're wasting your money and no one is believing the lie you tell yourself that you work out. Your health, fitness and goals don't care about your shitty work schedule and you are choosing one over the other, get it together please, show up to class... Anyway, those of you that did come have all impressed me with these results.  You showed up, did what was asked and showed improvement in all things, almost all of you walked away with PR's of some sort and took notice of how far you've come, congrats, you are fit and can back it up with real data which is more than most people can say..

**The number in parenthesis is your placing for the individual event - the sum of these numbers equals your overall score.

Lowest score = Fittest Individual 
(Congrats Roy!)