Wednesday, August 31, 2016

August 31 2016




Breaking News:
Today is the happiest day of my life Priyanka’s last day with us!  As you may or may not know Priyanka is moving and will no longer be part of my life with us.  Priyanka has miraculously persevered through all of my attempts to make her quit and somehow stayed with us for over a year now.  When she first came in and I saw her begin to workout I thought there was no way in hell my life had come to this  she would be with us long but in all seriousness she stayed strong and gave 100% effort all the time.  She saw huge improvements,  she set goals and reached them, and bothered me daily about the diet she wouldn't fix  gained real strength and changed her body composition over time. Some of you may We will definitely miss her, not me so make sure you wish her well tonight if you see her also don’t forget to thank her for being the reason I will from now on be smiling in class.  Good Luck Priyanka no one will we'll miss you greatly in the 6PM Class....


Class at 4PM 5PM and 6PM Today

Conditioning:

As Many rounds as possible in 15 Minutes of:

15 Russian KB Swings 72/53
10 DB Strict Press 30/15
5 Strict Pullups


** Scale up to Handstand pushups for strict press or scale down to ring rows for Pullups 

Strength:
On The minute for 14 Minutes 
Odd: Barbell Row x 7 @ 60% Max
Even: Handstand hold x 25 secs 

**Scale to plank if unable to get inverted

Monday, August 29, 2016

August 29 2016

 
Class at 4,5 and 6PM Today 

Conditioning:

As many Reps as Possible in 1 Minute of:
 Back Squats @ Bodyweight/.75Bodyweight

Rest 1 Minute

As many Reps as Possible in 1 Minute of:
Bar Facing Burpees

Rest 1 Minute

Repeat 5 Times - No Racks 

Strength:

15 Minutes to Establish a Max Bear Complex

Friday, August 26, 2016

August 26 2016


1 Class at 4:30PM Today 


Conditioning:

With a Running Clock perform:

at 0:00 
As Many Rounds as Possible of:

12 KB SDHP 72/53
9 Pullups 
at 5:00
As Many Rounds as Possible of:

12 KB SDHP
9 Push Press 95/65
at 10:00
As Many Rounds as Possible of:

12 KB SDHP
9 Toes To Bar
at 15:00
As Many Rounds as Possible of:

12 KB SDHP
9 Pushups


Strength:

Deadlift 
5-5-5-5-5

Wednesday, August 24, 2016

August 24 2016

Just come to class......
4PM, 5PM and 6PM Today



Strength:

Front squat 

3-3-3-3-3-3-3

From The Floor - Go Heavy


Conditioning:

4 Rounds for Time of:
 
15 Front squats 115/75
30 Situps
15 Box Jumps





Monday, August 22, 2016

August 22 2016



Class at 4PM, 5PM and 6PM Today 
Conditioning: 


Teams Of 3 Complete as Many rounds as Possible in 20 Minutes of:



12/9 Cals on Bike

50 Double Unders

25 DB Thrusters 25/15



Partners alternate complete Rounds





Strength:
Bench Press
7-7-7-7-7

Friday, August 19, 2016

August 19 2016

 
We send Nick off to Basic Training tomorrow - Wish him Good Luck
 
1 Class at 4:30PM Today 

Conditioning:
 
On  Each Minute Complete the following for 20 Minutes:
 
25 KB Swings 53/35
15 KB SDHP 53/35
12/9 Cals On Assault Bike 
Rest

Strength:

Barbell Row 
7-7-5-5-5
 
 
 
 
A word on Saturday's 8:30 Class:
 
As most of you already know Nick is leaving for Basic Training next week. Nick has been with us for a long while now and I thought a great way to send him off would be for everyone to honor his decision to join the Military and time spent with us by naming a workout after him with just a few of the movements that he has improved hugely in since joining DBSC. The Following workout will be from now on known as "Nick" - Some friends and I tested the workout and I can tell you for sure, it's a perfect combination that will either expose your lack of fitness or display how well rounded your fitness is. Anyone can move heavy weight and anyone can run a 5K but can you do both well, in a timely manner? That is always what we are striving for; well rounded fitness. In Nicks time here I believe he has come to understand this is what real fitness is all about and I am 100% certain Nick will finish this workout strong and prove how well equipped he is for this next chapter... There will definitely be times during the workout or even now as you read it that you will be thinking about how you don't want to or can't do it, those are the times you should be reminding yourself about all the things Nick is volunteering to do that he may not want to do and will complete.

The Workout:

"NICK"
For Time


2 Rounds of:
8 Deadlifts 275/185
24 Wallballs
16 Pushups
Then:
Run 5K
Then 2 more Rounds of:
8 Deadlifts 275/185
24 Wallballs
16 Pushups
 
As you can see it's going to be a bit of a long one.  As I've mentioned before some days we are in the gym to train and get better and some days we are there to test and see the results of that training.  This will definitely be a test.  If you have been consistently in class and working hard with us over the past 4 weeks I am sure you are ready.  If you haven't been showing up, you may still survive but its probably going to hurt a little more than it should, deal with it or don't come and use the hour to think about all the ways inconsistency has ruined your life.  I am hoping as many people as possible show up and push themselves hard trying their best on every part of the workout.  That being said some people may just not be ready to perform this just as it's written and for them of course we will be scaling to their ability.  When it comes to scaling this workout the goal should be to find just the right amount of suck. The most obvious place to be scaling first will be the deadlift weight.  The reps are not high so if this is going to be scaled it should happen in the load.  This doesn't mean that you should go so light that you breeze through 8 reps like you're picking flowers while you frolic through the workout and not so heavy that your spine is curling over like a camels hump every rep. It should be heavy but not impossible- to give you an idea 275 is about 110 lbs more than I weigh so if you are a relatively fit person (which most of you are) and you're moving anything less than your own bodyweight you're doing it wrong and if you have double bodyweight on the bar you're probably gonna have a bad day...  We will take a few minutes to warm up the deadlift before the workout but this scale is what you should keep in mind.  As far as the wallballs go, we've all done a million of them and you all know that you should be squatting to depth and aiming to the top of the post if you're a man and about a foot under that if you're a woman, yes the weight of the ball can be scaled down if that's what you need to do to achieve these two things but keep in mind this is a test, push yourself to try and do it well so that your score means something.  If you're throwing a ball a foot over your head and just slightly bending your knees instead of squatting while the person next to you is going through full range of motion and you're trying to compare scores with them, you should know that I am considering you a bad person and basically your integrity and score are meaningless. If these things can't be achieved due to ability or strength that is a different story and all I ask is that you find a standard that you will hold yourself to for the whole workout and stick to it.  We can find a weight that works together and if it means you're breaking more often to do them well, so be it, that is the point and that is how we will be able to prove your improvement next time a test like this comes up.  When it comes to the push-ups, same thing, hold the standard, keep your core tight, feet together, bring your chest and quads to the floor and push away to full extension with locked out elbows, not only do you look ridiculous when your pumping through half range of motion arm bends or humping the floor but you're also not doing push-ups. These are not large sets, keep it clean, make it count and do real push-ups.  If on your knees is the only way you're going to get this done that is fine but also keep it tight and go through the whole range of motion.  You shouldn't be looking for the knee option just to make it easier or faster, you should be only using that as a progression to being able to do full pushups so I would say that if you can do 4 or more real pushups you should not be on your knees for any one rep, do your 4, shake it out, wait for it and do 4 more, maybe it takes you longer than the person next to you, oh well, that's the point of the test.  Now for the run, I know that for some of you this may be the first time you've run this far at one time, I think that's awesome, think about how many people never push themselves to achieve new things past a certain age or obstacle and be glad that you aren't like those people.  As far as advice goes there's not much to say, just keep running.  You don't want to sprint the first 800 meters and make it miserable on yourself for the rest of the way and you don't want to jog so lightly that you hardly break a sweat.  It's just over 3 miles which is just long enough for you to find a steady pace, settle in and try to keep that rhythm throughout, if you feel good and want to push a little harder go for it and if you need to slow up to relax a bit and get your breathing in order, do it, just stay calm and get it done.  There are only a few people that I will be scaling the distance on the run for so expect not to be one of them and just accept the fact that you will most likely be running 5K tomorrow.  It's going to be fun...........when its over..... I Promise......  Don't forget to thank Nick and wish him luck, todays workout is a gift so you should be fresh for the morning....Good Luck  

Wednesday, August 17, 2016

August 17 2016




Conditioning:
 As many rounds as possible in 3 Minutes of:

3 Clean and Jerks 135/95
6 Burpees

Rest 1 Minute and repeat 5 times

Strength:

5 climbing sets of: 

3 Strict Press + 2 Push Press + 1 Jerk

(From the floor)

Monday, August 15, 2016

August 15 2016


Class at 4PM, 5PM and 6PM Today

Conditioning:

For Time:
 
Run 800M 
25 Walking Lunges
20 Pullups
50 Box Jumps
25 H.R Pushups
20 Knees to Elbows 
50 Double Unders
25 KB SWings
20 DB Squat Cleans 35/20
50 Situps
25 Burpees
20 Wallballs
50 Supermans

Strength:

Front Squat 
7-7-7-7

Friday, August 12, 2016

August 12 2016




 1 Class at 4:30 Today
Conditioning:

In Teams of 2 alternate rounds of:

15 Pushups
6 Hang Power Cleans 135/95
3 Jerks 135/95

5 Rounds each for Time

Strength:

5 Sets of:

5 Barbell Row + 3 Hang Clean Pulls

Wednesday, August 10, 2016

August 10 2016




Class at 4, 5 and 6PM Today

Conditioning:

3 Rounds for Time of:

Run 400M
50 Double Unders
25 KB Swings 53/35
15 Pullups 

Strength:

On The Minute for 14 Minutes:

Odd: 8 Toes to Bar 
Even: 5-8 Reps Bench Press @ 135/95

Monday, August 8, 2016

August 8 2016


Class at 4, 5 and 6PM Today

Conditioning:


For Time:
21-18-15-12-9-6-3 of:

Thruster 95/65
Box Jump

Strength:

Back squat 
7-7-5-5-5

Friday, August 5, 2016

August 5 2016




Class at 4:30 PM
Conditioning:

Teams of 2 Complete As Many rounds as Possible in 15 Minutes of:

12 Toes to Bar 
9 Hang Power Clean 95/65
6 Jerk 95/65

* Partner Completes Full Round AFAP then switches

Strength:

From The Floor Complete 5 Climbing Sets of:

1 Strict Press + 2 Push Press + 3 Jerks

Wednesday, August 3, 2016

August 3 2016



Class at 4, 5 and 6PM Today

Strength:

Deadlift

8-7-6-5-4-3-2-1 (Climbing) 

Be safe attempting 1 rep maxes, only those consistent with class over the last 4 weeks should be attempting. If you are new, an inconsistent part timer who needs to get your priorities straight or not 100%, work your form and build your capacity with sets of 5 and higher - we will have 20 minutes for this work

Conditioning:

For Time:

150 Wallballs 

Every stop you must perform 3 Deadlifts at 60% of Days Max

Monday, August 1, 2016

August 1 2016

 
 
Class at 4,5 and 6PM Today

Conditioning:

Death By The following Complex for 12 minutes
 
KB Swing + Burpee
(1 KB Swing, 1 Burpee the first minute, 2 KB swings 2 Burpees the 2nd minute and so on....)
 
at minute 13 begin Death By:
 
Pushup + Box Jump until minute 24
(1 Pushup, 1 Box Jump the first minute, 2 Pushups 2 Box Jumps the 2nd minute and so on....)
Strength:

Thruster 

5-5-5-5-5

**From a rack or the floor, your choice