Mon: Mobility + FGB
Tues: Strength + Bear Complex benchmark
Wed: Strength + Burpee Box Jump benchmark
Thurs: Strength + Karen Bday partner wod
Fri: CF Games Open Workout 15.1
Sat: depends on Fri
Sun: 530p Open Gym (next 4 weeks at 300p!)
Lifestyle Challenge Log - Week 7
Good Stuff:
US about to drop decades old warning against cholesterol
One Stupid Tweet
Can't wait for spring weather!
2015-02-22
2015-02-15
Sunday Outline: 2/16-2/22
Mon: Strength + Burpee TTB
Tues: Strength + Box Jump, STO
Wed: Strength + Team Row
Thurs: Strength + WB, Ring Dips
Fri: Strength + TGU, KTE, DB Snatch
Sat: Strength + Pullups, DU
Sun: 530p Open Gym
Lifestyle Challenge Log - Week 5
Lifestyle Challenge Log - Week 6
Good Stuff:
Kevin Ogar Update
Are you a judgey mom?
Pete Carroll explains ill-fated call in Superbowl XLIX
Tues: Strength + Box Jump, STO
Wed: Strength + Team Row
Thurs: Strength + WB, Ring Dips
Fri: Strength + TGU, KTE, DB Snatch
Sat: Strength + Pullups, DU
Sun: 530p Open Gym
Lifestyle Challenge Log - Week 5
Lifestyle Challenge Log - Week 6
Good Stuff:
Kevin Ogar Update
Are you a judgey mom?
Pete Carroll explains ill-fated call in Superbowl XLIX
2015-02-15
2015-02-08
Sunday Outline: 2/9-2/15
Mon: Strength + KB, Power Clean + 1min finisher
Tues: Strength + OHS, CTB + 1min finisher
Wed: Strength + DL, DU + shoot through finisher
Thurs: Strength + L-sit + hollow body rocks finisher
Fri: Strength + MBC, pushup + flutter kick finisher
Sat: IGYG Burpee, OHL, Box Jumps, WAMSU partner wod
Sun: 530p Open Gym
Lifestyle Challenge Log - Week 5
Good Stuff:
Sleep Duration Changes
Who's the Bigger Loser?
Potty Humor
Tues: Strength + OHS, CTB + 1min finisher
Wed: Strength + DL, DU + shoot through finisher
Thurs: Strength + L-sit + hollow body rocks finisher
Fri: Strength + MBC, pushup + flutter kick finisher
Sat: IGYG Burpee, OHL, Box Jumps, WAMSU partner wod
Sun: 530p Open Gym
Lifestyle Challenge Log - Week 5
Good Stuff:
Sleep Duration Changes
Who's the Bigger Loser?
Potty Humor
2015-02-08
2015-02-01
Sunday Outline: 2/2-2/8
Mon: Strength + Ball Slam, Power Snatch, HSWU Repeat + finisher
Tues: Strength + HSPU, ball throw, DU + plank finisher
Wed: Strength + Clean complex, burpees + good morning finisher
Thurs: Strength + SDLPH, TTB + child's pose finisher
Fri: Strength + partner zercher hold wod
Sat: Strength + DL, CTB, WB + amsu finisher
Sun: 530p Open Gym
Lifestyle Challenge Log - Week 4
Good Stuff:
Be more human
First grader finds out friend has cancer
Champion gymnast
Tues: Strength + HSPU, ball throw, DU + plank finisher
Wed: Strength + Clean complex, burpees + good morning finisher
Thurs: Strength + SDLPH, TTB + child's pose finisher
Fri: Strength + partner zercher hold wod
Sat: Strength + DL, CTB, WB + amsu finisher
Sun: 530p Open Gym
Lifestyle Challenge Log - Week 4
Good Stuff:
Be more human
First grader finds out friend has cancer
Champion gymnast
2015-02-01
2015-01-25
Sunday Outline: 1/26-2/1
Mon: Heavy DL, Box Jumo, HSPU + leg raise finisher
Tues: Ball Slam, Power Snatch, HSWU, Burpee + pendlay row finisher
Wed: OHS + push, pull, OHL + TTB finisher
Thurs: HPC, WB + Superman finisher
Fri: Core Work + Thruster, DU + hollow body finisher
Sat: Team Wod of KB, Row, TGU
Sun: No Open Gym
If you are a member and did not get the email blast, please email me and let me know
Lifestyle Challenge Log - Week 3
Good Reads:
Pour water on your bacon
Why you shouldn't set the rower to 10
Best and worst fitness magazines
Tues: Ball Slam, Power Snatch, HSWU, Burpee + pendlay row finisher
Wed: OHS + push, pull, OHL + TTB finisher
Thurs: HPC, WB + Superman finisher
Fri: Core Work + Thruster, DU + hollow body finisher
Sat: Team Wod of KB, Row, TGU
Sun: No Open Gym
If you are a member and did not get the email blast, please email me and let me know
Lifestyle Challenge Log - Week 3
Good Reads:
Pour water on your bacon
Why you shouldn't set the rower to 10
Best and worst fitness magazines
2015-01-25
2015-01-18
Sunday Outline: 1/19-1/25
Mon: Strength (see below) + Row, Thruster + AMSU finisher
Tues: Strength + Burpee, CTB, Power Clean + L-sit finisher
Wed: Strength + DU, Snatch
Thurs: Strength + TTB, KB Swing + HSWU finisher
Fri: Strength + Plank, Ball Slam + Pushup finisher
Sat: Magdalena's 22nd birthday Wod. Mainly cleans and squats and a new movement
Sun: 530p Open Gym
There will be an opportunity to find new maxes every day this week for what you have been working on for the past 12 weeks. Don't jump right into that 1RM attempt. Use one day to find a 3RM or a 5RM, take a day off, then go for the 1RM on another day. Looking forward to seeing all the ridiculous PRs this week!
Lifestyle Challenge Log - Week 2
Good Reads:
Why she's glad she gained 20 pounds but dropped a pant size
Working out when sick?
Carl Smith, what an honorable yogi
Tues: Strength + Burpee, CTB, Power Clean + L-sit finisher
Wed: Strength + DU, Snatch
Thurs: Strength + TTB, KB Swing + HSWU finisher
Fri: Strength + Plank, Ball Slam + Pushup finisher
Sat: Magdalena's 22nd birthday Wod. Mainly cleans and squats and a new movement
Sun: 530p Open Gym
There will be an opportunity to find new maxes every day this week for what you have been working on for the past 12 weeks. Don't jump right into that 1RM attempt. Use one day to find a 3RM or a 5RM, take a day off, then go for the 1RM on another day. Looking forward to seeing all the ridiculous PRs this week!
Lifestyle Challenge Log - Week 2
Good Reads:
Why she's glad she gained 20 pounds but dropped a pant size
Working out when sick?
Carl Smith, what an honorable yogi
2015-01-18
2015-01-17
2015-01-17 Wod
Rebekah’s Bday Wod
31min AMRAP
buy-in of:
31 man on fire burpees
31 pullups
then
31 man on fire burpees
31 pullups
then
800m Run
31 Double unders (84 single unders)
31 KB Swings (USA), 24/16 kg
31 Box Jump on and Over, 20”
2015-01-17
2015-01-16
2015-01-16 Wod
skill/strength: 10min to find heavy 3 position snatch
wod: 2k Row
2015-01-16
2015-01-15
2015-01-15 Wod
Strength: deload week. Athletes Choice
Wod:
2 Rounds
15 MBC, 20/14#
20 WB, 20/14#
25 AMSUWB, 20/14#
2015-01-15
2015-01-14
2015-01-14 Wod
10 Rounds
1 Barbell Complex, 115/80#
Max HSPU
5 Hurdles, 30/24#
Complex= 1 Hang Squat Clean, 2 Front Rack Lunges, 1 Squat Clean, 2 Front Rack Lunges
two scores: one for total HSPU and one for time.
2015-01-14
2015-01-13
2015-01-13 Wod
3 Rounds
10 WAMSU, 45/25#
10 Burpee Box Jumps, 20”
Rest 30sec
15-10-5
TTB
Burpees
Rest 90sec
10-8-6-4-2
KTE
Pushups (rx+: weighted pushups, 45/25#)
2015-01-13
2015-01-12
2015-01-12 Wod
5-4-3-2-1
Clean and Jerk, 155/115#
50-40-30-20-10
Double Unders (120 to 30 single unders)
2015-01-12
2015-01-11
Sunday Outline: 1/12-1/18
Mon: Strength (see below) + 3:47
Tues: Core and Pushing
Wed: Clean complex, max HSPU, hurdles
Thurs: Strength + MBC, WB, AMSUWB
Fri: 3 Position Snatch, Row, Plank
Sat: Rebekah's 31st birthday Wod
Sun: 530p Open Gym
You will need 40%, 50%, 60% of your (90% + 10#) for this week.
Info on the lifestyle challenge
Lifestyle challenge Log - Week 1
Photos from Wod 1 of the Truth in Fitness Throwdown
Photos from Wod 2 of the Truth in Fitness Throwdown
Photos from Wod 3 of the Truth in Fitness Throwdown
Tues: Core and Pushing
Wed: Clean complex, max HSPU, hurdles
Thurs: Strength + MBC, WB, AMSUWB
Fri: 3 Position Snatch, Row, Plank
Sat: Rebekah's 31st birthday Wod
Sun: 530p Open Gym
You will need 40%, 50%, 60% of your (90% + 10#) for this week.
Info on the lifestyle challenge
Lifestyle challenge Log - Week 1
Photos from Wod 1 of the Truth in Fitness Throwdown
Photos from Wod 2 of the Truth in Fitness Throwdown
Photos from Wod 3 of the Truth in Fitness Throwdown
2015-01-11
2015-01-04
Sunday Outline: 1/5-1/11
Mon: Strength (see below) + Only sprint this week and OHL
Tues: Three Wise Men
Wed: EMOM of DL, TTB, Row
Thurs: Strength + DU, HSWU, Plank AMRAP
Fri: Pushups, AMSU, TGU, Famers Carry
Sat: Truth in Fitness Throwdown!!!
Sun: 530p Open Gym
You will need 40%, 50%, 60%, 75%, 85%, 95% of your (90% + 10#) for this week.
Good Reads:
Learning to Fail
Motivate with Moderation
Tech Trends
Tues: Three Wise Men
Wed: EMOM of DL, TTB, Row
Thurs: Strength + DU, HSWU, Plank AMRAP
Fri: Pushups, AMSU, TGU, Famers Carry
Sat: Truth in Fitness Throwdown!!!
Sun: 530p Open Gym
You will need 40%, 50%, 60%, 75%, 85%, 95% of your (90% + 10#) for this week.
Good Reads:
Learning to Fail
Motivate with Moderation
Tech Trends
2015-01-04
2014-12-28
Sunday Outline: 12/29-01/04
Mon: (645a, 845a, 945a, 530p, 800p) Strength (see below) + WB, sprint
Tues: (645a, 845a, 945a, 530p, 800p) Strength + Ball Slams, STO, Lunges
Wed: (645a, 845a, 945a, 530p) Coach Stacey's Birthday Wod
Thurs: (One class only at 1000a) for Fran
Fri: (Regular Schedule returns) "2015"
Sat: KB Swings, Snatch Complex
Sun: 530p Open Gym
You will need 40%, 50%, 60%, 70%, 80%, 90% of your (90% + 10#) for this week.
Good Reads:
Party Food
Legs up the wall
Tues: (645a, 845a, 945a, 530p, 800p) Strength + Ball Slams, STO, Lunges
Wed: (645a, 845a, 945a, 530p) Coach Stacey's Birthday Wod
Thurs: (One class only at 1000a) for Fran
Fri: (Regular Schedule returns) "2015"
Sat: KB Swings, Snatch Complex
Sun: 530p Open Gym
You will need 40%, 50%, 60%, 70%, 80%, 90% of your (90% + 10#) for this week.
Good Reads:
Party Food
Legs up the wall
2014-12-28
2014-12-27
2014-12-26
2014-12-25
2014-12-24
2014-12-24 Wod
4th Annual 12 Days of Christmas Wod
12 Burpees
11 Shoulder to Overhead + 11 Burpees
10 Box Jumps + 10 Burpees
9 T2B + 9 Burpees
8 HPC + 8 Burpees
7 KB Swings + 7 Burpees
6 Front Squats + 6 Burpees
500m Run + 5 Burpees
4 TGU + 4 Burpees
3 Thrusters + 3 Burpees
2 HSPU + 2 Burpees
1 Bear Complex + 1 Burpee
135/95# for barbell movements
28/20 kg for Swings and TGU
30/24" for Box Jumps
2014-12-24
2014-12-23
2014-12-23 Wod
Strength:
Athletes Choice
Wod:
8min AMRAP
4n *Double Unders (15n single unders)
8 KTE
*must be unbroken
2014-12-23
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