October 31 2016

Only 1 Class today at 4PM

Team workout…..Be There

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

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 

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

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

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

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

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

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

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

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!)

October 5 2016

Class at 5Pm and 6Pm Today 

Strength: 

18 Minutes to Establish a 1 Rep Max Deadlift

GO HEAVY - Today's the Day

Conditioning:

For Time:

800M Run

30 Deadlifts 

150 Double Unders

800M Run

Use a weight that is challenging but manageable enough to complete the 30 reps in 3 or 4 sets

October 3 2016

Class at 5PM and 6PM Today

Strength:

15 Minutes to establish a Strict Shoulder Press 1 rep Max

Conditioning:

On The Minute for 20 Minutes

Minute 1: 12/9 Calories Bike

Minute 2: 50 Ft Walking Lunge

Minute 3: 5 Man Makers 35/20

Minute 4: AMRAP Situps