5/22/2018

5/22/2018

New News! 
- Murph is this Friday! Our schedule is up on Pike13 so take a look at what class you're interested in and sign up! Some folks want to get a look at which classes are going to be busy. If you're POSITIVE you know which one you're going to, sign up for it ASAP and be courteous to those who aren't so sure. 
- This Saturday! We are heading to Bury the Hatchet in Bloomfield at 7PM to celebrate Coach Josh's Birthday/graduation. If you would like to join us, please contact Justin personally ASAP. BTC needs a final number by Friday morning so they can reserve appropriate spots for us. 
- If you put paper towels in the toilet, I will come to your house and do the same thing to you. You have been warned. 

Warm-Up
7 Minute AMRAP (quality)
100 Meter Jog
Air squat
Kettlebell Swing

Then...
10 Minutes to accumulate
4-5 Max Effort Reverse Banded Sprints

Strength
E2MOM for 3 Rounds: Back Squat(add 10 pounds to your last max number. You know the deal, its been 7 weeks FC'sS)
Round 1: 65% x 5 reps
Round 2:75% x 5 reps
Round 3: 85% x 5 or more reps
immediately after
10 Minutes to get...
3 Sets of
ME Sandbag Squats (until you quit)

You know what time it is. 
BEAT THE CLOCK!
EMOM for 10 Rounds
20 Wall Balls (20/14)
if the clock beats you, take a round off, start again at the top of the minute. 

Finisher: 
Stretch
5 Minutes, on your own. Pick a body part and go to town.
 

5/21/2018

5/21/2018

New News:
- Check out our Memorial Day weekend schedule on Pike13. 

Warm-Up

200 Meter medball carry
7 Minutes on continuous movement
1 Hollow lower+ hold until posture breaks
5+5 Rope Rows(non dominant hand on bottom first) (2 second hold at top)
7 Push-Ups

Skills
10 Minutes to practice
Handstand Holds(spotted)

Strength
E2MOM for 3 Rounds
Overhead press (add 5 pounds to your last 3RM number. if you started with 100lbs and have gone through 2 cycles, you would now be at 110)
65% x 5 reps
75% x 5 reps
85% x 5 or more reps
immediately into...
8 Minutes to work towards
3x Burnout set of Z press (15/20% each hand)

Conditioning
12 Minute AMRAP
8 Chest to bar Pull-Up
8 Burpee
8 Push Press (135/95)
 

5/19/2018

5/19/2018

Warm-Up
2 Rounds
10 inch worm(no push-up)
10 second superman hold
10 air squat
then...
power clean warm-Up

Conditioning
partner workout!!!
Teams of 2: 1 person works, 1 person rests
for time:
Part 1: 
200 Front Rack lunges
every time you break/change partners
10 Power cleans (135/95)
20/16 Calorie Row
immediately into...
Part 2: 
100 Double Font racked Goblet squat
Every time you break/change partners
5 Power Cleans (185/125)
10/8 Calorie Row

Break up reps however you want. When you break, switch partners.

5/18/2018

5/18/2018

New News: Saturday Class is BACK ON this weekend!  Sign up ASAP

Warm-Up
Clean+ Thruster Warm-Up

Strength
15 Minutes to Warm up to..
Cluster: Heavy single

Conditioning
20 Minutes to find: 
Max set: unbroken double unders
Immediately after each miss/break in double unders
5 Clusters (touch and go, unbroken. 70ish% of heavy single for the day. add weight if it feels too easy)
10 Bar Facing burpees
15 Jumping Sumo Squats (pick a light/moderate kettlebell weight)

Rest as needed after each round
your score is: max unbroken double under reps



 

5/17/2018

5/17/2018

Warm-Up
Hang Power Snatch+ Behind the neck Jerk(in snatch Grip+ Overhead Squat Review
then..
OH squat Mobility

Strength
5 Rep Max Overhead Squat

Conditioning
20 Minutes to establish
3 Rep Max Hang Power Snatch
After each attempt..
4 Turkish Get-Up (each side, moderate heavy)
20 Banded Russian Swings (moderate weight)
20 Jump Lunges
30 Second Sandbag bearhug




 

5/16/2018

5/16/2018

Warm-Up
4 Rounds
10 second superman hold
10 second tuck hold
5 Gymnastic Ring Row (2 sec pause at top+ slow descent)
2 5 Second Ring Hold + Slow lower (jump to support)

Skill
Spotting the Muscle-up

Strength
5 Rounds
3 Strict Muscle-Up(spotted) Slow negative to hang + 5 Beat Swings
Sub
3 Strict Chest to Ring Pull-Up(1 second hold at top,3 second descent)+ 5 beat swings

Conditioning
4 Rounds
10 Single Arm Hang SDLHP(each side, add weight each side)
10 Burpee( no push-up)
10 Toes through rings
20/16 Calorie Row


 

5/15/2018

5/15/2018

Warm-Up
4 Rounds for quality
40 Single Unders
10 Windmills (L)
10 Half Kneeling KB Press(L)
10 Lunge Thrusters(L)
10 Windmills (R)
10 Half Kneeling KB Press(R)
10 Lunge Thrusters(R)

Strength
5 Rep Max Push Press

Conditioning
5 Rounds
12 Single Leg Toes to bar (Alternating, strict+ slow Descent)
10 Single Arm Push Press(slow descent, Right Arm)
25' Overhead Walking Lunge(R)
10 Single Arm Push Press(slow descent, Left Arm)
25' Overhead Walking Lunge(L)
*Goal is to complete all movements unbroken and finish Push Press+ Lunge as a complex. Add weight based on feel. Last set should be challenging. Start with your non dominant arm. Rest as needed
 

5/14/2018

5/14/2018

Deload week! We will spend the next 5 days actively recovering from the last 6 weeks of training. Workouts should be executed at a slower pace with an emphasis on moving well. We're also backing off the 4 main lifts for the week. 

New News:
- Classes will be cancelled this Saturday, May 19. 
 

Warm-Up
4 Rounds for quality
Row 10/8 Calories (increase pace with each set)
10 Side Plank Rotation(per side)
8 Box Step up and over (alternating, add weight each round)
6 Two hand Dumbbell bent over Row +5 second Hold @ top

Strength
5 Rep max Front Squat

Conditioning
5 Rounds: Smooth, continuous work. No Sprinting. NFT
12 Dumbbell Snatch (choose weight) 6 Box Jump (Tall, step down)
12 Wall Balls
Rest 1 Minute

5/12/2018

5/12/2018

Warm-up
Park style! 

Conditioning
"Hammer"
5 Rounds each for time
5 Power Cleans
10 Front Squats
5 Shoulder to overhead
20 Pull-Ups
Rest 90 seconds

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

 

5/11/2018

5/11/2018

Warm-Up
Rowling!
10 Frames, 100 meters per frame
for every meter over/under 100 meters
Odd frames: air squat
Even frames: abmbit sit-ups

Conditioning
20 Minute AMRAP
400 meter Run
15 Back Squat (BW/ .75BW)OR 55% of 3RM
25 Burpees

Finisher
tABata 8 Rounds
20 seconds on: flutter kick
10 seconds on: tuck hold
 

5/10/2018

Set your Calendar: Murph is Friday, May 25th. 

Warm-Up
2 Rounds
5 Inch Worms (with push-up)
10 Back Extensions
30 second plank
then...
Hang Power Clean Review

Strength
E2MOM for 5 Rounds: Deadlift
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
Rest
3x10 Stiff leg deficit deadlift (off 45# plate)

Fitness
5 Rounds not for time:
5 Hang Power Clean (start at 80% of 3RM. add weight based on feel)
7 Box Jumps (tall. each jump should be not easy)
9 Ball Slams (choose a heavier than normal weight, each slam should be VIOLENT)
100' Farmers Carry(heavy KB or farmers handles)

Accessory
4x15 Side Bends (per side)

5/9/2018

5/9/2018

Set your Calendar: Murph is Friday, May 25th. 

Warm-Up
200 Meter Statue of liberty Carry (1 kb racked, 1 db overhead. Switch at the 100m Mark)
Tabata Holds
10 Rounds: 15 seconds on, 10 seconds off. alternating movements
Hollow hold
Superman Hold

Skill
Kipping the pull-up

Strength
Overhead press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
Rest
30 Arnold Press 15%-20% each hand

Conditioning 
"Helen"
3 Rounds
400 meter Run
21 Kettlebell Swings (24/16kg)
12 Pull-Ups

Accessory
4x15 Reverse Fly

5/8/2018

5/8/2018

Set your Calendar: Murph is Friday, May 25th. 

Warm-Up
3 Rounds
25' banded walk
10 Glute Bridges (20X1)
10 Air Squats (2020)
then..
10 Minutes to:
work up to a 3 rep box Jump (1 step)

Strength
E2MOM for 5 Rounds: Back Squat
1:75% x 5 reps
2: 85% x 3 reps
3: 95% x 1 or more reps
4: Rest
5: 3x10 Jumping Squat @ 30%(rest 45 seconds between sets

Conditioning
Beat The clock
Every 45 Seconds for 10 Rounds
7 Power Clean (85/60)
7 Thruster

Accessory
4x15 Single Leg Squat Off deficit (add light weight)

5/7/2018

5/7/2018

Mondays. Am I right?

5/5/2018

5/5/2018

Warm-Up
FGB Prep
2 Rounds
200 Meter Run
7 Reps of each Movement

Conditioning
"Fight Gone Bad: Championship Round"
5 rounds, 1 min per station, of:
Wall Ball (20/14) 
Sumo Deadlift High Pull 75/55
Box Jump 20
Push Press (75/55)
Row (calories) 
Rest

5/4/2018

5/4/2018

Warm-Up
EMOM for 9 Minutes
Min 1: 30 seconds pillar to plank
Min 2: 5 KB suitcase deadlift+ 25' Farmers walk (each side)
Min 3: 45 seconds jump rope

Strength
E2MOM for 3 Rounds:Deadlift
1. 70% x 3 reps
2. 80% x 3 reps
3. 90% x 3 or more reps
(no accessory lifts this week)

Conditioning
"Crossfit Games Open 17.1"
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Minute Cap
If you performed this workout last year, look up your time and get a goal in your head for what you want to achieve today.

Accessory
4x15 Side Bends (per side)

5/3/2018

5/3/2018

Warm-Up
200 Meter Overhead Walk (choose two same sized objects)
Holds! 
30 seconds on, 10 seconds off: 3 Rounds through
Hollow Lower to hold
Handstand press(laying on the floor pressing into wall)
Ring Hold

Strength
E2MOM for 5 Rounds: Overhead Press
1: 70% x 3 reps
2: 80% x 3 reps
3: 90% x 3 or more reps

Conditioning
20 Minutes (but not for rounds or reps)
12/10 Calorie Row
6 Strict Chest to bar Pull-Ups(sub spotted Chest to bar Pull-Up)
20 Russian twists (unweighted. count is 1,1,2,2....)
10 V up

Accessory
4x15 Reverse Fly

5/2/2018

5/2/2018

New News
- Another Earth Fed Muscle order is going out this tomorrow morning. If you would like to get in, take a look at their offerings and Venmo me your items(less 10%) in the details. Get your orders in by 9am or else you miss out. 

Warm-Up
Hang Power Snatch Review

Strength
E2MOM for 5 Rounds
5 Hang Power Snatch (80% of 3RM+ 5lbs from last attempt)
OR
Work up to a medium weight and hold for 5 rounds

Conditioning
18 Minute AMRAP
300 Meter Run
15 Toes to bar
10 Box Jump (30/24)
5 Ground to Overhead (225/155)

5/1/2018

5/1/2018

New News:
- Another Earth Fed Muscle order is going out this Wednesday. If you would like to get in, take a look at their offerings and Venmo me your items(less 10%) in the details. The ZMA advanced + nocturnal Casein is life alterning. Just saying.

Warm-Up
2 Minutes: Banded Monster Walk
3 Rounds
5 Kang Squat (3030)
10 Cossack Squat
15 Strict Sit-Up (no ambat, no hands)

Strength
E2MOM for 5 Rounds: Back Squat
1: 70% x 5 reps
2: 80% x 5 reps
3: 90% x 5 or more reps
4: Rest
5: 3x10 Jumping Back Squat (25%) rest 45 seconds-1 minute between sets.

Conditioning
Beat the Clock! 
Every 90 seconds for 7 Rounds
8 Front Squat (40% of 3RM back Squat)
40 Double Under

Accessory
4x15 Single Leg Squat Off deficit 

4/30/2018

4/30/2018

New News:
- Another Earth Fed Muscle order is going out this Wednesday. If you would like to get in, take a look at their offerings and Venmo me your items(less 10%) in the details. The ZMA advanced + nocturnal Casein is life altering. Just saying.

Warm-Up
3 Rounds
25' Crab Walk
8 Push-Up
6 Gymnastic Ring Row
4 Kips

Strength
E2MOM for 5 Rounds: Bench Press
1: 70% x 5 reps
2: 80% x 5 reps
3: 90% x 5 or more reps
4: Rest
5: Piston Bench press @ 15-20% (each hand) x30 Reps

Conditioning
"Ryan"
5 Rounds
7 Muscle-Ups  (sub 7+7 Pull-Up+ deficit Push-Up)
21 Burpees

Accessory
4x21s Bicep Curl