Rest Day!

“Live life on purpose.”

– Simon Sinek

Get out there today!

Saturday Teamwork!

“Iron lotus”

In teams of 3 complete for time:

80/60 Calorie Bike

80/60 Calorie Row

80 Box Jump Overs, 24″/20″

80 Overhead Squats, 95#/65#

80 Hang Power Snatches, 95#/65#

80 Overhead Squats, 95#/65#

80 Box Jump Overs, 24″/20″

80/60 Calorie Row

80/60 Calorie Bike

Full house Saturdays are the best!

 

Strength

In 12:00 work to a moderate single of:

1 Tempo Deadlift

5 seconds up, 5 seconds down.

See below.

 

Conditioning

“Steam Roller”

Complete for time:

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 2 Deadlifts

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 6 Deadlifts

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 8 Deadlifts

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 10 Deadlifts

Barbell: 275#/185#

2:00 stagger of heats as needed.

Rog pulling hard!

Tempo Deadlifts.

If you hear any one thing today, hear this: the tempo of the deadlifts in today’s strength session is more important than the weight on the bar. Seriously. It even says “moderate” instead of “heavy”. We want you to partner up today and count 5 seconds for the up followed by 5 seconds for the down. Temp lifts are great because you can’t rush through poor positioning. By being meticulous and slowing things way down, those small faults that we usually won’t notice when we’re moving quickly become really obvious. And this gives us the opportunity to correct them. 

Don’t sweat the weight today. Sweat the tempo. It will be worth your while. You only have to check your ego for 12 minutes!

Conditioning

“Thanksgiving Day Partner WOD”

In teams of 3 complete for time:

300 Double Under Buy In

-THEN-

Complete 9 rounds of:

16 Pull-ups

21 Burpees

16 Slamballs, 40#/30#

21 Wall Balls, 20#/14#

-THEN-

300 Double Under Buy Out

The happy place!

One WOD Today!

Happy Thanksgiving! Remember only one workout today at 9am! Come get yours before enjoying the rest of the day! We hope to see you there!

Strength

In 15:00 work to a heavy set of:

3 Position Power Snatch

The 3 positions are:

1. Pockets

2. 1-inch above knee

3. Floor

Conditioning

“Power Wheels”

Complete as many rounds as possible in 3:00 of:

9/6 Cal Row/Bike

12 Power Snatches, 95#/65#

Rest 3:00

Complete as many rounds as possible in 3:00 of:

9/6 Cal Row/Bike

8 Power Snatches, 115#/85#

Rest 3:00

Complete as many rounds as possible in 3:00 of:

9/6 Cal Row/Bike

4 Power Snatches, 135#/95#

Jake getting set for the lift off!

Rest of the Week!

Thanks for hanging with us through the great storm of 2019! Things are back to normal but we want you to be aware of the schedule for the rest of the week! Here it is:

Today (Wednesday): all WODs/Open Gyms as normal

Thanksgiving Day: 9am Team Workout!

Friday: all WODs/Open Gyms as normal

Come get your work in and earn that turkey!

Conditioning

“Snack Bar”

Complete 3 rounds for time of:

25 Burpees

10 Power Cleans, 155#/105#

500m/400m Row

10 Push Jerks, 155#/105#

When you need to rest you take it where you can!

Important Weather Info!

With the storm straight up nuking right now and the latest estimate of 2 feet by mid-morning we’re going to cancel the 6am, 9am, 10am, and 11am Open Gym for today (Tuesday). We’ll make a decision around noon on the afternoon sessions. 

In almost 10 years we’ve only had a couple of weather related closings and we don’t take this decision lightly, but we care about you guys and your safety and we feel like this is the right call. 

Please stay tuned to our social media accounts for updates!

Strength

In 15:00 complete:

Back Squat

3 sets of 5

See below!

Conditioning

“Taco Bell”

Complete as many rounds as possible in 9:00 of:

35 Double-unders

25 Air Squats

15 Kettlebell Swings, 55#/35#

Liv…part Ninja!

Today’s Back Squats!

A quick note on today’s squats. There’s 15:00 to complete 3 “working sets” of the back squat. Those are the sets that count, the ones where you say to yourself “yep, this is a tough set of 5.” As part of that 15 minutes you’ll have to build up to start your working set. Those light sets where you’re working up in weight do not count. Think of them as the buy-in to get to those three sets of 5. 

The other thing for today is that once you hit that first working set, you can either stay there and keep the other 2 working sets at the same weight, or you can continue to build in weight. Whatever your decide, we want each of those 3 sets to be challenging. Pay attention to how you’re feeling as you build up and make a call. If you’re not sure, get with the coach and they’ll help you make a good decision. Squatting on Monday, starting the week off right!!

Rest Day!

“Weakness of attitude is becomes weakness of character.”

– Albert Einstein

Sunday funday!

Saturday Teamwork!

“Team Smash Mouth”

In teams of 3 complete 3 rounds for time of:

200m Run (relay style)

21/15 Cal Bike

3 Rounds Bergeron Beep Test

After the relay run Person 1 does the ride and 3 rounds, then Person 2 does the ride and 3 rounds, then Person 3 does the ride and 3 rounds. This repeats 3 times.

1 round of Bergeron Beep Test:

7 Thrusters, 75#/55#

7 Pull-ups

7 Burpees

Grab a buddy and come throw down today!

 

Conditioning

“Singled Out”

Complete 3 rounds for time of:

1:00 Wallballs, 20#/14#

1:00 Single Arm Dumbbell Snatches, 50#/35#

1:00 Box Jumps, 24″/20″

1:00 Single Arm Dumbbell Clean and Jerks, 50#/35#

1:00 Calorie Row

1:00 Rest

Nancy getting in some work!

Good Luck Turkey Challenge Competitors!

This weekend is the 10th Annual Turkey Challenge and we have a bunch of folks throwing down:

Lisette: 7-8 Year Old Division

Jack: 11-12 Year Old Division

Hannah: Teen Division Division

Aaron R: Men’s 35-39

Lyman: Men’s 35-39

Coach Tay: Women’s Pro

Jon: Men’s 40+

KV, JoLynn, Rob, Jefe: 40+ Team

Emmy, Chelsea, Hoff, Bryam: RX Team

You can keep up with all the things like schedule and leaderboarding on the Turkey Challenge Championship Website. Good luck everyone…represent!!

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