Friday, June 29, 2018

June 29 2018



 Class at 5PM Today
No classes - Wednesday July 4th.  Spread the word

Conditioning:

Teams of 2 complete for time:

100 Wallballs
60 Deadlifts 185/135
40 Toes to Bar
80 Wallballs
40 Deadlifts 185/135
30 Toes to Bar
60 Wallballs
20 Deadlifts 185/135
20 Toes to Bar
40 Wallballs
10 Deadlifts 185/135
10 Toes to Bar
20 Wallballs
5 Deadlifts 185/135
5 Toes to Bar 

* Split Deadlifts in sets of 5 - Break other movements as desired
Strength:

Reverse Grip Barbell Row
15-15-15

Wednesday, June 27, 2018

June 27 2018

Class at 5PM and 6PM Today 

Conditioning:
On The 3rd Minute for 18 Minutes Complete:

Run 400M 
3 Power Cleans 
3 Squat Cleans

115/80


Strength:
On The 2nd Minute for 12 Minutes complete:

1 Power Clean + 1 Squat clean + 2 Front Squats

CLIMB AFA

Monday, June 25, 2018

June 25 2018

Class at 5PM and 6PM Today 

Conditioning:

As many Rounds as Possible in 4 Minutes of:

Bike 10/8 Calories
10 Burpee Pullups
12 Med Ball Cleans

Rest 4 Minutes and Repeat for a total of 4 Cycles
* Pickup where you left off after each 4 minute round


Strength:

Strict Press
7-7-5-5-5

 

Friday, June 22, 2018

June 22 2018


Class at 5PM Today 

Conditioning:

 
Teams of 3 Complete For Time:
 
90/60 Calorie Bike
60 Deadlifts 115/75
60 Lateral Burpees
60 Toes to Bar
60 Lateral Burpees
60 Deadlifts 115/75
90/60 Calorie Bike
60 Deadlifts 115/75
60 Lateral Burpees
60 Toes to Bar
60 Lateral Burpees
60 Deadlifts 115/75
90/60 Calorie Bike

Strength:

Deadlift
2-2-2-2



Wednesday, June 20, 2018

June 20 2018

 Class at 5PM and 6PM Today 

Conditioning:
 4 Rounds for Time of:

 Run 400M
21 Wallballs
15 Medball Situps
9 Strict Pullups

* Run with the Medball



Strength:

Front Squat
6-6-6-6-6


Monday, June 18, 2018

June 18 2018





Class at 5pm and 6PM Today



Conditioning:



As Many Rounds as possible in 2:30 of:



9 Clean and Jerks 95/65

9 Box Jumps



Rest 2:30 and repeat for a total of 4 times





Strength:




On The Second Minute for 14 Minutes Complete:




1 Hang Power Clean + 1 Power Clean + 1 Jerk

Friday, June 15, 2018

June 15 2018


Class at 5PM Today


Conditioning:

For Time: 
Run 800M 
30 Med Ball Cleans
30 Pullups
Run 600M 
30 Med Ball Cleans
20 Chest To Bar Pullups
Run 400M
30 Med Ball Cleans 
10 Bar Muscle Ups

The goal is to increase the difficulty on the pulling movement as the workout goes on. Obviously some movements may be too difficult or impossible for some people to complete effectively but that does not mean the same stimulus can not be achieved by scaling the movements or exercises.  If you have pullups but not multiple chest to bar pullups maybe you are replacing the first set with 50 Jumping Pullups and then making your 2nd round the 30 pullups and then replacing the muscle ups with a Barbell Row or set of strict pullups.  Scaling options may include Jumping or banded Pullups, Ring Rows, Barbell row (reverse grip or overhand), strict pullups, etc.. Get creative and challenge yourself - in the end you will still get more fit. 


Strength:

Bench press
8-8-8-8



Wednesday, June 13, 2018

June 13 2018


Class at 5PM and 6PM Today

Conditioning:
 For Time:

800M Farmers Carry
50 Dumbell Burpees
40 Dumbell Lunges
30 Dumbell Hang Cleans
20 Dumbell Push Jerks

* 50/35
Strength:

Seated Dumbell Z Press
8-8-8-8

Monday, June 11, 2018

June 11 2018

 Class at 5PM and 6PM Today 

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

18 Sumo Deadlift High Pull 95/70
12 Burpees
9 Push Press 95/70


Strength:
Back Squat
7-7-5-5-5

Friday, June 8, 2018

June 8 2018



Class at 5PM Today 

Conditioning:

As many Reps as possible in 25 minutes of:

Bike 25/20 Calories
AMRAP Back Squat 115/80 

Bike 25/20 Calories
AMRAP Double unders


Bike 25/20 Calories
AMRAP Shoulder to Overhead 115/80


Bike 25/20 Calories
AMRAP Medball Situps

Partner A completes calories while partner B completes amrap on the movement when caloies are complete switch from bike to movement
Move to next movement when both partners have accumulated reps

Score is Total Reps

Strength:

Reverse Grip Barbell row
15-15-15-15

Wednesday, June 6, 2018

June 6 2018



Class at 5PM and 6PM Today 

Conditioining:

As Many Rounds as Possible in 18 minutes of:

400M Run
21 SDHP 53/35
12 Pullups 
8 Dumbell Snatches 70/50
 
 
Strength:

Bench Press
7-7-7-7-7


 

Monday, June 4, 2018

June 4 2018



Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of:

6 Hang Power Cleans 135/95
12 Box Jumps
18 Burpees 

Strength:

On the 2nd Minute for 14 Minutes complete:

1 Power Clean + 1 Hang Power Clean + 1 Front Squat 

For Load

Friday, June 1, 2018

June 1, 2018




Congrats to Steve for winning the real food challenge over the last month.  He came in to the month with the right attitude; he made a plan, recognized which foods were processed in his regular diet, eliminated them and stuck to it.  I’m sure everyone can see his results but to state it clearly, he ended up losing a total of 14 pounds in the month of May, brought his body fat percentage down to a healthy range and not to mention ended up hitting a few personal bests on his lifts in the meantime.  He looks much better and I’m sure feels it too and hopefully this will only be the beginning of his continued progress.  Great work Steve, your membership fee for the month of June is free and I have a few small gifts for you next time you're in class.  Steve might have seen the most improvement and shown the best effort but that doesn’t mean you all didn’t do great as well.  A lot of you did really well and saw great results losing fat upwards of 8 to 10lbs in just a little over 4 weeks and I'm hoping some kind of routine or habit has been built so that you can continue this progress.  If you're dropping that kind of weight in just one month of clean eating, which a lot of you did, I’m sure you can imagine what a few months or even a year would bring you.  Your body is already trying to show you how it is supposed to feel, weigh and look by losing weight and re-compositioning itself in that short time so the only thing stopping it is the foods you are putting into it.  Take what you learned and keep things going, you are wasting your time in the gym crushing yourself week after week if you aren’t going to be smart about how you fuel and refuel your body.  Those of you that just keep losing the same 1 and 2 pounds every week, please stop lying to yourself, you’re not committing to consistency and you're not fooling anyone.  Results take sacrifice and time and if you aren’t willing to give something up you will continue to stay the same.  I've never loved the idea of these challenges and weight loss contests because a lot of the time people only do it for the time being and then let their results fall away at the end of the challenge but I did this in hopes that you would learn something and possibly jump start some people into the right direction.  It was not a search for a quick fix or crash diet but more so a hope of helping you recognize that the quickest way to a healthy lifestyle is by just living a healthy lifestyle.  It’s really just that simple and in most cases not about what you add to your routine but more about what you don’t and didn't include.  It's easy to fall for the gimmicks but every person that stayed committed saw changes in a positive direction without any of them. They saw big improvements without all the hype.  There's no need for overpriced caffeine pills to burn fat, or fancy shakes to build strength and believe it or not there’s no rush to become some final product or "Winner" so this shouldn't be seen as the end, you should be planning to continue doing things that you now know work. Workout and stay active through the day, only eat enough whole foods (plants and animals) to fuel your activities and not so much that you are storing fat, stay away from things that were created in a factory, and get your rest every night.  If you do that, you are already there and in time you'll continue to see a progression of health.  Don't start looking for new strategies or plans, you're already in it.  For some of you this was the healthiest month you’ve had in years and it had nothing to do with adding new things and had everything to do with what you took away.  This has always and will always be the way I direct my clients towards a healthy lifestyle.  I believe that if we rely on external factors or temporary motivations to bring us our health then we are setting ourselves up to lose it just as easily.  Health, fitness, strength and even maintaining a healthy body weight are lifelong pursuits and are lasting when approached that way.  I’ve seen many excellent athletes come and go through fitness because they rely on external motivations to get or stay fit whether it’s the next event, the 8 week challenge, the big race, some type of match and even vanity.  They’ll stay motivated and show excellent results until that external motivation is passed and then they fade out or lose interest and can’t seem to figure out how to get it back.  That’s why it’s best and most importantly, lasting when we build our healthy lifestyle out of habit, interest and necessity.  Learning along the way why we do what we do, what we like to do and how it makes us better in health and knowledge and longevity in life and fitness.  All those events and goals are great and can be part of the journey but if they are the reason for the journey, your results are temporary.  I’ve been involved in the progression of my health and fitness for quite a while now with no final destination in sight and simply because it’s what I enjoy and keeps me healthy and that is exactly why it is just that, a progression and never a peak.  It’s not about an 8 weight cycle, there’s no prize at the end.  This is just how you take care of your body for as long as we have it.  Don’t try to rush towards goals and then give up when you do or don't hit them inside a made up time frame.  Let your everyday actions be paths to constant goals, it doesn’t matter how long it takes you to get to them, doing the things that get you there during the process make it certain that when achieved they’ll be lasting because you earned them, learned something and built the right habits along the way.  Learn how to eat right, for you.  Ask questions, do research, try different foods, it’s all out there.  Take interest in how well you’re moving your body and the different ways you feel when doing something, find what works.  When you’re tired, rest.  Assess everything based on what you see and feel working not on the things you hear about, read or are sold to believe and in time you’ll have real evidence to back your claims, know what works for you and prove your health and fitness with ever evolving results, congrats again to Steve and all of you that saw improvement this month and most importantly please, keep it going.  


Class at 5PM Today

Conditioning:

Teams of 2 complete 5 rounds of:

Partner 1: Sprint 400M

Partner 2:
12 Deadlifts 225/155 
As Many Hand Release Pushups as Possible until Partner Returns
 Then switch

Score is total Pushups as a team

Strength:  

Strict Press
7-7-5-5-5