Dec
20

Partna Up

By · Comments (0)

1.) Mobility

– Spend some time foam rolling

-lats/armpit area

-IT Band

-Ankles/Calves

 

2.) Class warm up

-400m run

then 2 x

-1/2 way inch worms (no pushup)

-30 sec. deadhang

-20 lateral ball slams

-10 Air squats

 

3.) WOD

Partna Up

3  rounds of

1 Athleo does  AMRAP Burpees, while the other does 20 walking lunges w/plate overhead 45/25 – Switch

Score is total Burpees

rest 3 minutes

then

3 rounds of

1 Athleo rows 250m, while the other does AMRAP Ball Slams 30-20#

Finish together with 400m run

Score is total Ball Slams and total completion time for both WODS.

 

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)
Dec
19

Push Jerk Week 1

By · Comments (0)

1.) This is the 3d day we’re doing this, thus try to get through it as quickly as possible.

CFA Warm-up Protocol

– 2-5 minutes of Row or Run

– 15 GHD Sit ups or ABMAT Sit ups

– 15 GHD Back Extensions, Good Mornings, or Supermans

– 10 Strict Pull-ups or Ring Rows

– 10 Spiderman Push ups, or Push up with one leg off the floor alternating each leg, or Push up with chest to parallette.

– 10 PVC Shoulder Pass Throughs

– 30 Second Samson Stretch each side

– 5 Squat Therapy

– Shoulder Symmetry Activation – 10 Scapular Retractions and 10 Iron Cross with resistance bands.

 

2.) Class warm up

Coach will lead 5 reps of each movement of

– 5 Strict Press

– 5 Push Press

– 5 Push Jerk -Bend down slightly at the knees, drive with your legs and at the same time push the bar up over your head. Jump slightly off the ground as well.

* for all 3 movements stay in an Air squat stance. NO JUMPING JACK! Pleasssse….

 

3.) Olympic lifting

Push Jerk Week 1

10x @60% of your 1RM Strict Press

8x @65%

6x @70%

* With the combination of what we have been doing in the past few weeks and now. The Squat Clean, which was our last 5 week cycle. Now the Hang Power Clean and Push Jerk this will get our mechanics prepped for the True Clean & Jerk in the next cycle. Keep up the good work ya’ll and more importantly STAY consistent to get better.

push_jerk

 

4.) WOD

For time of

5-10-15-20-15-10-5

Wall Ball 20/14# – if you’re having difficulty breaking parallel, put a ball behind you and also use a 12# ball.

Hand-release Push-ups – if you like to worm off the ground, which is frowned upon. Use one parallette bar to perform the push-up.

 

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)
Dec
18

By · Comments (0)

1.) Mobility

– Spend 1-2 minutes/per muscle group of

– LAX ball bottom of feet or roll with PVC pipe

– Place a LAX ball in the middle of your quad and lay on top of it.. After 30 seconds flex and extend your quad. Uuuuya.

 

2.) Class warm up done with Coach

5-1

Air squat (slow and deep)

then down into an inchworm, while down there spider stretch each side for a 2 seconds

Inchworm back up to a standing tall position, Repeat.

 

3.) Core

2 rounds of

1 minute plank

1 minute superman

1 minute hollow hold *start rocking a bit – all movement done through the mid-line.

 

4.) WOD

EMOM x 12

Even minute – 5x Dead lift @ 55% using HOOK-GRIP

Odd minute – 30-45 seconds of a STRICT tight Handstand Hold (only heels against wall)

*to progress in the Handstand Hold move one leg away from the wall at the top, then the second.

*or free handstand hold – with no wall.

 

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)

1.) CFA Warm-up Protocol

 

– 2-5 minutes of Row or Run

– 15 GHD Sit ups or ABMAT Sit ups

– 15 GHD Back Extensions, Good Mornings, or Supermans

– 10 Strict Pull-ups or Ring Rows

– 10 Spiderman Push ups, or Push up with one leg off the floor alternating each leg, or Push up with chest to parallette.

– 10 PVC Shoulder Pass Throughs

– 30 Second Samson Stretch each side

– 5 Squat Therapy

– Shoulder Symmetry Activation – 10 Scapular Retractions and 10 Iron Cross with resistance bands.

– This will be posted on the wall in the box for everyone to see.

 

2.) Leaderboard test – 2k row (last test on the rower.. I promise.. the 5k row will be tested in Spring)

*Top 4 Ladies and top 4 Gents go on the leaderboard

 

3.) Olympic Lifting

Hang Power Clean Week 1

10 @ 55% of your 1RM Squat Clean

8 @ 60%

Then 1 minute AMRAP @ 60%

*On all sets try to rest in the front rack position or the hang – HOOK GRIP! If you must dump rest no longer than 10 seconds.

 

4.) WOD

– 3 rounds of

– 10 T2B or GHD Situps

– 15 Russian KBS 70-53  45-35#

 

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)
Dec
16

By · Comments (0)

1.) Mobility –

-Foam roll for 1o minutes

*Head to Toe!

 

2.) Class warm up-

First 5reps on the Coaches command. Second set of 5 on your own.

2 rounds of 5 reps of Snatch  Grip of

1- Snatch Dead lift with Elbows High and out

2- Muscle Snatch

3- Overhead Squat

4- Snatch from the Hang Position.

 

3.) WOD

20 minute AMRAP

-5 Barbell Roll-outs

barbell-roll-out-on-knees

*roll out the barbell as far as you can… Get ready for dem abs to burn and burn some more. Not done fast, done slowly. Brace yo ABS

-10 Power Snatches from the Hang Position 75/55

-15 Double Unders

 

4.) Post WOD there will be a challenge for all the members to participate. Top female Top male get a prize!

 

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)
Dec
14

Back squat week 1

By · Comments (0)

logo

On Mondays, Wednesdays, and Fridays this will be a warm-up protocol (listed below) for all Athleos to complete as soon as you arrive to class. This should take you about 15 minutes.   

Warm-up Protocol

- 2-5 minutes of Row or Run

- 15 GHD Sit ups or ABMAT Sit ups

- 15 GHD Back Extensions, Good Mornings, or Supermans

- 10 Strict Pull-ups or Ring Rows

- 10 Spiderman Push ups, or Push up with one leg off the floor alternating each leg, or Push up with chest to parallette.

- 10 PVC Shoulder Pass Throughs 

- 30 Second Samson Stretch each side

- 5 Squat Therapy

- Shoulder Symmetry Activation – 10 Scapular Retractions and 10 Iron Cross with resistance bands. 

- This will be posted on the wall in the box for everyone to see.

 

Why do we warm-up?

To prepare the body for activity by raising body temperature, bringing  oxygen rich blood to muscle, and lubricating joints. Additionally, warming-up gives the body a chance to acclimate to the demands that are going to be placed upon it.

Why do we stretch? When do we stretch?

Stretching activates muscle tissues and brings blood supply to the muscle. It helps joints move through a safe and increased range of motion by keeping the muscle elongated while allowing the joint to function properly and optimally. Stretching prepares our joints and muscles for the range of motion that we will be putting it through during exercise. Stretching should be performed pre workout and post workout. A combination of sufficient warming up and stretching may enable us to improve performance and reduce the risk of injury. A wiseman once said “If a tree does not bend, it will break.”

 

Strength – Backsquat

Week 1/5

10x @ 55% of your 1RM

8x @ 65%

Then max reps for 1 minute @70% – Perform each rep with hip crease below knee and a solid butt squeeze at the top.

 

WOD –

5 minute AMRAP

3 Ring Pull-ups *advanced Athleo 3 Muscle-ups

5 Handstand Pushups

*sub for HSPU will be a 10 second handstand hold, pike handstand push up on box, or 10 SOLID push ups.

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)
Dec
13

Sandy Hook Tribute WOD

By · Comments (0)

1.) Mobility

– 500m row

– 10 Back extensions on GHD

– 10 SLOW Bend & Reach

– 10 Ring Rows

– 10 Shoulder Passthroughs w/PVC

 

2.) Class warm up – Prep for WOD

event_188790742

 

3.) Sandy Hook Tribute WOD

Buy in:

20 Burpees (representing the children)

WOD
– 6 Rounds for Time (representing the teachers and date of tragedy)
– 12 Hang Power Cleans (135/85)
– 14 Wall Balls (20/14)
– 12 Pull- Ups

Buy out:

20 Burpees (again, for the children)

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)
Dec
11

Strict Press week 5 test day

By · Comments (0)

1.) Mobility

– 500m row

– 20x PVC Shoulder Passthroughs

– 1 minute Sumo Stretch

– smash your triceps w/lax ball or barbell.

 

2.) Class warm up

10 minutes of full body Mobility

– Samson 1 min/per side

– Hamstrings w/band 1 min/per side

– Spider stretch 1 min/per side

– Pec stretch 1 min/per side

– Lat/shoulder stretch 2 minutes on beam

 

3:) Strict Press week 5

Warm up with 10 reps @50%

then your working sets are

3x @80% TNG

1x @90% TNG

1x @95% and done.

Make small jumps 5-10#s – Don’t get greedy.

*Your set up is VERY important! Unrack the bar, take 2-4 steps back, elbows in front and under the barbell, squeeze the butt cheeks hard! BIG air and BIG chest and PRESS with everything you got!

 

4.) WOD

EMOM x 10

Odd minute – 5 Strict Press at 55% of what you just did for your 1 rep max

Even minute – 10 HRPU – Hand-release Push-ups

 

 

 

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)
Dec
11

Bear Complex

By · Comments (0)

1.) Mobility

– 10x OHS w/PVC

– 10x Ring rows

– 10x Back Extensions on GHD

 

2.) Class warm up

– 3 rounds of Cindy

 

3.) WOD

“Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

 

There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.

Athletes are to START LIGHT, and add weight after each completed sequence of seven.

If you are new to the Bear Complex – stay with the the same weight for each round.

 

PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)
Dec
10

1k Row Test – Leaderboard

By · Comments (0)

Box announcement – schedule change for Saturday. We will only have a 9am class on Saturday. The 8:30 and 9:30 class will be back on schedule on the 2nd day of Spring which is March 21st, 2015.

1.) Mobility

– Smash w/barbell or foam roll your calves

– Stretch calves against beam

– 250m row – NOT intense – focus on 1- The Stroke 2- The Recovery 3 – The Catch – Repeat. Breathing is key!

– Stretch your quads and hamstrings for a couple minutes.

– REPEAT 250m row w/ a little bit more intensity.

 

2.) Class warm up

– 10x Goblet Squat w/KB

– 20x Russian KBS – pause overhead for a second and get your whole body tight.

– hamstring stretch on the ground w/KB – 2 min/per side

 

3.) 1k row test – leaderboard

GO HARD and GO FAST (Top 4 Ladies and Top 4 Gents go on the leaderboard)

 

4.) WOD

2 rounds for time:

– 25 Box Jump Overs 24/20″

– 25 American KBS 70-53 – 45-35

– 25 Goblet Squats w/KB 70-53 – 45-35

facebooktwittergoogle_plusredditpinterestlinkedin
Categories : December
Comments (0)