Author Archive

09 Dec
by: Published in Uncategorized

WOD 1: In the style of the 12 days of Christmas: For time:

1 Thruster
2 Front Rack Lunges
3 Front Squats
4 Strict Press
5 Back Squats
6 Back Rack Lunges
7 Push Press
8 Kettlebell Swings
9 Goblet Squats
10 Push Jerk
11 Hang Power Clean
12 Deadlift

All loads are at 85/55
Kettlebell exercises happen at 20/12

WOD 2: In the style of the 12 days of Christmas: For time:

1 Back Thruster
2 Back Rack Lunges
3 Back Squats
4 Strict Press
5 Front Squats
6 Front Rack Lunge
7 Push Press
8 Overhead Squat
9 Overhead Squat Lunge
10 Push Jerk
11 Hang Power Clean
12 Deadlift

All loads are at (85/55)

Last done December 22nd, 2013

==

Take a look at that workout…

What you see is that it’s going to be easy because everything is at 85/55.  What I see are the memories of not a single person finishing except for some dropping who had more muscles on his body then the hulk.  This workout is a beast and it has been optimized for minimum transitions in second WOD.  The first WOD doesn’t include any Overhead Squats or Lunges, but it certainly is balanced out with a nice visit from Kettlebell fairy.  Eat your paleo wheaties and bring a post WOD napkin because this yearly gem is going to get messy!

Chanukah workout comes next week,

CG

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08 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1RM Back Squat

WOD 1: Round 5: 5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups
10 Burpees

WOD 2: Round 5: 5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups
20 Burpees

==

Finally…

The day is upon us!  After almost 4 months of squats, it is time to test yourselves.  You should have a really good idea of what kind of weights you can and should be moving with all of the practice we have been doing!  Please tie your shoes tight, get your lucky sports bra out and watch whatever inspiring clip you need to get in here and get it done.

No excuses,

CG

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07 Dec
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes:

4 Power Clean (95/65)
3 Pull Ups
2 Shoulder to Overhead (95/65)
1 Burpee

WOD 2: EMOTM for 20 minutes:

5 Power Clean (95/65)
4 Pull Ups
3 Shoulder to Overhead (95/65)
2 Burpees

==

How’s your completely non-denominational end of December shopping going?…

I have made a complete wish list that I am going to mail out to Santa of all the things I want from you guys here at the gym in the year 2015.  It’s not an extensive list (don’t want to be greedy), but I feel like I have been a really good boy this year so I hope that I get it all.  If I do, it’ll be amazing.  If I don’t, I am thinking about doing something that rhymes with “smheclaring martial law all up in this gym’izzle”

We shall see,

CG

==

06 Dec
by: Published in Uncategorized

Team (3) WOD: 3 rounds for time:

1000M Row
50 Over the Box Jumps (24/20)
60 Burpees

Rest 1 minute between rounds

Partners can only switch exercises after each completed round and each partner has to do each exercise

==

It’s been a while since we have done this one…

In case you aren’t sure of how things are going to be happening, it’ll go a little something like this.

Step 1)  Create a team of 3 people
Step 2)  Assign each person a thing to do (one person rows, one person does OTBJ, and the last person does Burpees)
Step 3) Everyone does what they were assigned
Step 4)  Once everyone is done, each person rotates exercises (i.e:  if you rowed, you could then do Burpees)
Step 5)  Do this until everyone has done everything at least once

Don’t forget to cut a hole on the box at Step 1 as well,

CG

==

 

Princess Swanson liked this post
05 Dec
by: Published in Uncategorized

Team WOD 1: 8 rounds for time of:

8 Thrusters (95/65)
12 Pull Ups
16 Wall Balls (20/14)
20 Kettlebell Swings (24/16)
24 Double Unders

Team members must alternate exercises

Team WOD 2: 8 rounds for time of:

10 Thrusters (95/65)
15 Pull Ups
20 Wall Balls (20/14)
25 Kettlebell Swings (24/16)
30 Double Unders

Team members must alternate exercises

==

It’s funny how things change…

This workout was originally only 8 rounds, then it went to 10, then 9, then back to 8.  The rep scheme for the second WOD was that of the first.  The weights stayed the same, but the order of exercises was a tad bit different.  The format of how the workout happens has also changed from broken anyhow to alternating exercises (you do all the Thrusters, I do all the Pull Ups and so on…).  It’s like I am watching one of my kids grow up and mature right before my eyes.  Only this is way more important.

Just because,

CG

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John Sheehy liked this post
04 Dec
by: Published in Uncategorized

Pre WOD:  20 mins to complete 3 sets of:

10 sets of alternating Front Squat and Thruster

Rest as needed

WOD:  For time:

40 Cal Row
40 Wall Balls (20/14)
20 Cal Row
20 Wall Balls (20/14)
10 Cal Row
10 Wall Balls (20/14)

==

What a handsome devil…

I don’t know why, but I love this workout!  There is just something about grinding through that first round, being over half way through, but still having to power through a set of 20 Cal Row and 20 Wall Balls.  Once you manage to get through the 20’s, you are rewarded with an almost pleasant set of 10 Cal Row and 10 Wall Balls.  This workout is only made better by the fact that you have “just some weightlifting”* before hand.

*My loose term for today’s Pre WOD,

CG

==

 

Dennis Kyungho Choi liked this post
03 Dec
by: Published in Uncategorized

WOD 1: In the style of the 12 days of Christmas: For time:

1 Deadhang Pull Up
2 Hanging Knee Raises
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps (24/20)
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 1)
11 Pull Ups
12 Clapping Push Ups

WOD 2: In the style of the 12 days of Christmas: For time:

1 Deadhang Pull Up
2 Toes to Bar
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps (30/24)
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 2)
11 Pull Ups
12 Handstand Push Ups

==

It’s the most wonderful time of the year…

I was going to spare the these fun yearly workouts for the later part of the month, but instead we will sprinkle them here and there throughout the whole month.  Just as far as this one goes, please do me a favor before you start:  sing to yourself the first 4 or 5 lines of the song.  Some people still claim that they know the workout, but once the lack of oxygen comes into play, things start getting a little hazy.  For those of you who don’t know, things will go a little something like this:

1 Deadhang Pull Up

2 Toes to Bar
1 Deadhang Pull Up

3 Push Ups
2 Toes to Bar
1 Deadhang Pull Up

4 Sit Ups
3 Push Ups
2 Toes to Bar
1 Deadhang Pull Up

and so on and so forth until you get to the 12th exercise at which point you will work all the way down from 12.

Start getting in the spirits now, because this workout is a beast!,

CG

==

02 Dec
by: Published in Uncategorized

Pre WOD:  20 mins to find max weight for:

2 Power Clean + 2 Shoulder to Overhead

WOD 1: For time:

30 Power Clean and Shoulder to Overhead at 40% of your Pre WOD weight

6 Back Rack Lunges every minute on the minute

WOD 2: For time:

30 Power Clean and Shoulder to Overhead at 40% of your Pre WOD weight with

5 Overhead Squats every minute on the minute

==

We have had quite a few WODs so far this week…

Today should be a tad on the easier side unless you find yourself crushing the Pre WOD.  Just a quick note, please do not scale this workout up.  Today should be week and should feel quick.  Don’t worry about today being short though, there is plenty of fitness coming your way before we bring on 2015.

Happy hump day,

CG

==

 

Princess Swanson liked this post
01 Dec
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

5 x 1 Back Squats (all at the same load)

WOD 1: 20-2 reps for time of:

Front Squats (65/45)
Push Ups
Sit Ups

10 minute time limit

WOD 2: 10-1 reps of:

Front Squats (135/95)
Handstand Push Ups
Toes to Bar

10 minute time limit

==

So after hearing some chatter…

Both in my head and from you guys, today will be the last day of our 5 x 1 Back Squats and next Tuesday we will be going for a true 1RM.  Tie your shoes tight and get ready to smash some old PRs!  After next Tuesday we will be on cruise control for the remainder of  the year with respect to our strength work and some of the classic December workouts will be making their yearly appearances.

A lot of good stuff coming up,

CG

==

 

Princess Swanson liked this post
30 Nov
by: Published in Uncategorized

WOD 1: 5 mins to complete:

500M Row

5 mins to complete:

500M Row
40 Double Unders

5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (201/14)

5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups

5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups
10 Burpees

If you do not finish a round, do half the next round.

WOD 2: 5 mins to complete:

500M Row

5 mins to complete:

500M Row
50 Double Unders

5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (201/14)

5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups

5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups
20 Burpees

If you do not finish a round, do half the next round.

==

A few things to check off my list…

How was Thanksgiving!!!?
Bob P. have you gotten your Paleo Challenge prizes yet?
Happy Monday!
Good news about the Squat cycle! (your presents will be coming in early)
Can someone tell me if these are posting at 8 PM (not 100% sure with daylight savings)
Final month of the year!!! (can you believe it)
How are those New Year’s resolutions coming along?!
Got some good news with respect to the programming for 2015!

Days will start to get longer in just a few weeks,

CG

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