Friday, March 31, 2017

March 31 2017




  Class at 5PM Today
Final weigh ins start today, the race is very close, come in at your best!  A lot of you have done some really great work throughout the 8 weeks and hopefully walked away with some lifestyle changes that you can carry on with to continue towards your goals.  Some of you have already met your goals and might already be thinking about setting new ones and some of you might have let other excuses get in your way over the last 8 weeks but either way hopefully you all learned something from it.  

“How you do anything, is how you do everything.”

This is probably one of my favorite quotes.  It pops into my mind pretty often, mostly because it so often rings true and every time I see it being proven by someone I’m reminded of it.  It works both ways but I’ll try to focus on the positive ways that I’ve seen it displayed during this weight loss challenge and how many of you reminded me of it throughout.  When everybody was signed up I had a pretty good idea of who would do well and who wouldn’t, simply because I believe heavily on this quote.  The people who are successful in challenges like this are successful in most of the things they decide to take on.  People see their results in a challenge like this and think it was the workouts, the gym they go to, the trainer they have or the diet they were given but it’s really none of these things, it’s you.  Are you the kind of person who sets a goal and sees it through or are you finding that a lot of times you get excited or motivated to start something but within a few weeks or when things start to get boring or tough you just let it fall away or distract yourself with some other new thing?  Are you just getting motivated to start trying now that the end of the challenge is here?  Is this a common theme for you, waiting until the last minute to try and cram and get things done? You can see it in everything people do, from something as simple as their daily workout to important things like their diet or work habits. Settling in to a steady comfortable pace on your workout instead of challenging yourself or eating what's easy or available instead of researching and preparing your food and seeing what results it brings is the same as settling at work, life or in anything else you do.  The most consistent, hard working and attentive people you know will always come out on top in things like this and really anything they DECIDE to do.  This is most definitely being proven with most everyone in this challenge and you will see it for yourself when the final results are posted.  If you didn’t do as well as you had hoped you would in the beginning of the challenge don't take this post so hard and instead, chalk it up to learning something about yourself, maybe it’s a common theme in a lot of different areas for you, maybe you are continually not seeing things through or giving up on things when they become difficult, usually you don’t even have to look that hard to recognize it and maybe this challenge helped you do that.  When your workout gets uncomfortable, do you push through or start giving up and looking for a way out?  Can you say the same about how your diet went or your last job?  It's seen everywhere and really all you have to do is recognize it to change it.  So maybe this was a perfect eye opener for you and you'll decide to start all over again TODAY and see it through this time.  Congrats to everyone who stuck to what they said they would do 8 weeks ago, not just because you saw results and came out a healthier version of yourself but because you didn't just say your were going to do something, you did it.

For Time:

Option A:


10 rounds of:
9 Thrusters 95/65
35 Double Unders

Option B:

10 rounds of:
9 Thrusters, 65/45 lbs
35 Single-unders


For Quality:

5 Climbing sets on the 2nd minute of:

1 Squat Clean Thruster + 2 Thrusters

Wednesday, March 29, 2017

March 29 2017

 Final weigh ins must be done either Friday or Saturday
Winner announced Monday

Class at 5PM and 6PM Today 

For Time:

4 Rounds for Time of:

Run 400M
20 Shoulder to Overhead 115/80
15 Hang Power Cleans 115/80
10 Deficit Pushups
5 Strict Chest to Bar Pullups

 Scale as needed
For Quality:

12 minutes to Establish a max of the following complex 

3 Deadlifts + 3 Hang Power Cleans + 3 Jerks

Pause between all movements

 

Monday, March 27, 2017

March 27 2017


This is the last week of the weight loss challenge!!  Make sure you go in at your very best.
Dial in and stay strict in all your lifestyle changes - Finish strong

Class at 5PM and 6PM Today 

Conditioning:

Tabata sets for reps of:

Box Jumps 
KB Swings
Calories Bike
Burpees to a Target
Airsquats

Rest 1 Minute Between movements
Record lowest scored round for each movement and add together
Highest Score wins

Strength:

Back Squat

7-7-5-5-5
 

Friday, March 24, 2017

March 24 2017

 2nd to last weigh ins start today
Class at 5PM Today 
For Time: 


400M Medball Run
25 Partner Deadlifts (315/225#)
50 Partner Wallballs
25 Sumo Deadlift High Pulls 72/53 (Each)
50 MedBall Pass Situps
25 Sumo Deadlift High Pulls 72/53 (Each)
50 Partner Wallballs
25 Partner Deadlifts (225/155#)
400M Medball Run

For Quality: 

On The Minute for 12 Minutes Complete:

Odd: 40 Second Plank Hold 
Even: 30 Second Chin Over Bar Hold

Wednesday, March 22, 2017

March 22 2017


Class at 5PM and 6PM Today 

Conditioning:

40-30-20-10 Reps For Time of:

2X Double Unders
KB Swings 72/53
Toes To Bar 
Pushups

Strength:

Strict Press
10-10-10-10

Monday, March 20, 2017

March 20 2017




 Class at 5PM and 6PM Today


Conditioning:

Partners complete 4 Rounds for Time of:

20 Hang Power Cleans 115/75
20 Burpee Box Jumps 




*Rest 1 minute Between Rounds


Strength:

On The Minute for 14 Minutes Complete:

Odd: 3 Hang Power Clean + 1 Hang Squat Clean 
Even: Rest

(Climb)

Classes are capped and parking is tough this time of year
Use the lot at W London and Tanner when necessary.

Friday, March 17, 2017

March 17 2017

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Class at 5Pm Today


Conditioning:

Teams of 3 Complete For Time:
 
150 Thrusters 95/65
75 SDHP 95/65
25 ManMakers 35/20

1 Partner works, 1 partner rests, 1 partner hangs from a bar


Strength:

15 Minutes to Establish a 3 Rep Max Push Jerk
(From The Floor or a Rack)

Wednesday, March 15, 2017

March 15 2017



Class at 5pm and 6pm today 
Conditioning:

5 rounds for time of: 

16 Deadlifts 185/135
9 Seated Strict Press (DB or KB) 30/20

Strength:

Barbell Row
7-7-5-5-5

Monday, March 13, 2017

March 13 2017


Class at 5PM and 6PM Today


Conditioning:

For Time:

50 OH Walking lunge steps 45/25
25 Pullups
50 Box Jumps
25 Double Unders
50 KB Swings 72/53
25 H.R Pushups
50 Knees to Elbows
25 Wallballs
50 Situps
25 Burpees

Strength:

On The 2nd Minute for 14 Minutes Complete:

1 Power Clean + Hang Squat Clean + Front Squat

Friday, March 10, 2017

March 10 2017





 Class at 5PM Today 

Strength:




On The 2nd Minute for 14 Minutes:



3 Hang Power Snatch + 3 Overhead squats

(Climbing)



Conditioning:

3 Rounds for Time of:
15/12 Cals assault Bike
12 Overhead squats 95/65
6 Burpees over the Bar
Rest 2:30
15 KB swings 53/35
12 Thrusters 95/65
6 Burpees over the bar

 Rest 2:30

Wednesday, March 8, 2017

March 8 2017


Class at 5PM and 6PM Today

Conditioning:

Teams of 2 Complete as many rounds as possible in 18 Minutes of:

64 Wallballs
32 Toes to Bar 
16 Pullups
8 Deadlifts 275/185

*Split Work as Desired

Strength: 

Deadlift
10-5-10-5



Monday, March 6, 2017

March 6 2017


Class at 5PM and 6PM Today
Get your "Half Way Point" weigh ins done by Today

Conditioning:

2 Rounds for Time of:

10 Strict Press 115/75
50 Double Unders
25 Air Squats
15 Push Press 115/75
50 Double Unders
25 Air Squats
20 Push Jerks 115/75
50 Double Unders
25 Air Squats


Strength:

Back Squat
7-5-3-3-3

Friday, March 3, 2017

March 3 2017


Class at 5PM Today 

Conditioning:
For Time:

10 Dumbell Snatches 50/35
15 Burpee Box Jump Overs
20 Dumbell Snatches
15 Burpee Box Jump Overs
30 Dumbell Snatches
15 Burpee Box Jump Overs
40 Dumbell Snatches
15 Burpee Box Jump Overs
50 Dumbell Snatches
15 Burpee Box Jump Overs
 
20 Minute Time Cap

 

Strength:

Prehab/Rehab


Wednesday, March 1, 2017

March 1 2017





 Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

5 Strict Pullups
10 Pushups
15 Double KB Front Squat 53/35

Strength:

On The minute for 14 Minutes complete:

Odd: Bench Press 5-8 Reps @ Body-weight/.75 Body-weight
Even: Toes to Bar 5-8 Reps