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23 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to complete:

3 x 15 Front Squats

Increase load if you can.  Minimal rest between sets (no more than 1:00)

WOD

For time at 50% of your Pre WOD Front Squat weight:

25 Front Squats
25 Shoulder to Overhead
25 Thrusters

EMOTM 20 Double Unders or 10 Kick Outs

10 minute cap

==

Front Squat Friday:  The final chapter…

After two months of doing some Front Squats every Friday, things are coming to an end pause.  Leg endurance has improved across the gym for those who showed up diligently all while, for some odd reason, Friday was also the day many of you decided to try out one of the auxiliary classes.  Next Friday will not have any Front Squats since it’ll be Halloween and you guys will be much too busy doing SPOOKY, so enjoy these while you can!.  With that said, Front Squat Friday will resume in November AND the programming will have some minor adjustments that all of you will appreciate*.

*Please note that none of you will actually appreciate it,

CG

==

22 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD:

Handstand Hold (add Wall Runs)
Support L-Sit
Hanging L-Sit Pull Ups (work negative if you don’t have them)

WOD: “Rowing Helen”

3 rounds for time of:

500M Row
21 Kettlebell Swings (24/16)
12 Pull Ups

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Happy almost Friday…

Due to the inevitable and impending doom upcoming inclement weather, please be advise that a lot more rowing will be taking place (hopefully you went to Monica’s rowing clinic!).  Helen is a baseline workout that normally includes 400 meters of running instead of rowing.  This particular detail is a bit of a double edge sword.  On the one hand, you are on a rower and therefore you have no stairs to climb up and down.  On the other hand, you are on a rower.  The only reason we are doing 500 meters of rowing is because that is the way we have always done it.  Maybe one day I will change my mind.

But not today,

CG

==

Gram Tusia liked this post
21 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD: 20 mins to find:

1RM Hang Power Clean

or

1RM Hang Power Snatch

WOD 1:  3 rounds for time of:

4 x 1 Power Clean 1 Hang Power Clean 1 Front Squat 1 Hang Power Clean 1 Power Clean
15 No Squat Wall Balls (20/14)
5 KB Shoulder Press on each side

WOD 2:  3 rounds for time of:

4 x 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat 1 Hang Power Snatch 1 Power Snatch
12 KB Shoulder Press on each side

==

Love me some lifting complexes (which is the proper plural)…

With October coming to an end, there are a few things that I need to bring up to you guys!  The weightlifting competition takes place this weekend (This Saturday at 2 PM at box 2)!  If you want to participate, please e-mail coach Justin immediately!!!  Also, after today, there will only there will only be a week remaining the Paleo Challenge.  Most importantly, however, is that there is only one more weekend to endure!  I don’t quite recommend staying up to midnight so that you can eat and drink yourself back to October 1st.  Make some good decisions still for something spooktacular awaits you this Halloween.

And it’s a horrendously hard workout,

CG

==

 

Eric Gjerde, Erin Poders liked this post
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