9AM class

Workout of the Day

A. 4 Rounds:
6-8 Overhead Squat @ 32×1; rest 120 sec
8 Muscle Ups; rest 120 sec
B. 3 Rounds:
10 *explosive* jump squats (bodyweight, with minimal squat); rest 90 sec
20 Chest to Bar Pullups; rest 90 sec
C. Tabata Mash (alternate between two exercises for 16 rounds of 20s work, 10s rest):
Switch Lunges
Anchored Sit Ups

Recommended training day for sectionals athletes. Tomorrow and Sunday on as well.

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS

Here’s another video of a CFW member’s accomplishment.  Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it…  Way to go Steve!!!

more jumping?

Workout of the Day

A. 5 rounds:
3 Overhead squat at 3010; rest approx 90s
3 Supinated Grip strict or weighted chin ups at 3010; rest approx 90s

B. 3 sets of 25 (or 10, or 15) GHD Situps unbroken

(Note… if you break any set, stop the set there for all exercises… ie if you get 2 reps on the overhead squat before dropping, do not pick it up for the last rep)

Happy Birthday Brad S. & Smokey Jo!

Real Food Challenge Day 5

Mandy works on the snatch

Workout of the Day

A. 5 rounds:
10 Overhead squat at 3010; rest 90s
10 Supinated Grip strict chin ups at 3010; rest 90s

B. 3 sets of 25 GHD Situps unbroken

(Note… if you break any set, stop the set there for all exercises… ie if you get 7 reps on the overhead squat before dropping, do not pick it up for the last 3)

Overhead Squats

Workout of the Day

Overhead Squat
5-4-3-2-1-2-3-4-5
Add weight each set from 5-1. Then, try to keep the weight as heavy as you can from 1-5.

55.5 inches!!!!!

* The gym will be closing early on Friday night to prepare for the Halloween Social.  We’ll be closing at 5:00PM so arrive by 4:00PM if you want to get a full workout in.  Social tickets available in advance at the gym or at the door that night.  Costumed demo workout at 8:00PM but if you want to participate, please arrive by 7:00PM or you will be ticketed at the door.

*The gym will be closed on Saturday except for a Halloween Team Workout at 9:00AM .  All members welcome.

Workout of the Day

“Josh”

For time:
21 overhead squats (95#/65#)

42 pull-ups

15 OHS

30 pull-ups

9 OHS

18 pull-ups

That is… 1 rep, rack the bar (on back or on rack)… 2 reps, rack the bar… 3 reps, rack the bar… etc. until 15 unbroken reps, rack the bar.

Elite/advanced = 95/65

Obviously you want to choose a weight that you can do 15 reps of unbroken!!!

I really like this blog post by Chris. What’s your list look like so far?

Apparently, Will found a way to make thrusters even harder

A. “Nancy”
5 rounds for time:
400 m Run
15 Overhead Squats (95/65)

B. Toes-to-bar to L-sit (hold) to toes-to-bar. Accumulate 75 seconds in hold.

Quick transitions

A. Snatch balance 2-2-2 (90% effort)

B. 3 Rounds as quickly as possible Not For Time of:
15 BB Over Head(OH) Squat
15ea Barbell(BB) Step Up (step up to a 90 degree angle)
15ea BB Lateral Lunge
15ea BB OH Lunges
15ea BB Reverse Lunges

C. Accumulate 60 seconds in an L-sit. Begin each attempt by raising toes to bar and then lowering to an L for the hold.

Nicole

Snatch heavy single; 85% of that 3×1

Overhead Squat 3×2 (approx 80% of 1RM)

5-4-3-2-1-2-3-4-5
single leg squat variation, left
single leg squat variation, right
box jump squat start to squat landing
rest 60 seconds

* aim to make each round more difficult on the way down and keep it as difficult as possible on the way back up.