April 2015

You are browsing the site archives by month.

WOD – May 1, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

Accumulate 4-5 minutes in a handstand or your version of being inverted

then,

Review power cleans

then,

5 x 5 power cleans working up to weight in the WOD

 

Training:

“Mr Perfect”

For time:

10 HSPU / 2 power cleans

8 HSPU / 4 power cleans

6 HSPU / 6 power cleans

4 HSPU / 8 power cleans

2 HSPU / 10 power cleans

 

L3 – 185/135

L2 – 135/95

L1 – 95/65

(last completed 6/12/14)

 

rest 5 minutes

then,

OPTIONAL: run 1 mile

 

Post “Mr Perfect” time and run time to comments!

 

 

 

Scaling Options:

Handstand push-ups

  • sub HSPU from downward dog
  • sub box assisted HSPU
  • sub strict press at moderate weight

WOD – April 30, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

2 min double under practice

10 dragon flags

2 min double under practice

10 burpees

 

Training:

“Rain or shine”

For time:

100-80-60-40-20 Double Unders

25-20-15-10-5 Burpees

3-6-9-12-15 T2B

**cash out – run 400m or row 500m

Post time to comments!

 

 

 

Scaling Options:

General

  • scale the reps (ie. 50% of all reps)

double unders

  • scale the reps or max double unders in 1-2 minutes
  • sub singles (3:1)

T2B

  • sub K2E or bringing knees as high as possible
  • sub dragon flags
  • sub sit-ups (2:1)

 

WOD – April 29, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

bulletproof shoulder complex

then,

pull-up progression

then,

5 x 5 strict pull-ups (negatives for those unable to do strict pull-ups)

 

 

Strength:

Front squats – 3,3,2,2,1,1,1(+)

Set 1: 3 reps @ 60% 1RM
Set 2: 3 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Set 7: 1 or more reps @ 95-100%+ (complete as many reps as possible on last set)

 

 

Training:

“OU812”

For time:

21-15-9 of

front squats (135/95)

C2B pull-ups

*10 minute time-cap, so choose weight accordingly!

Post time to comments!

 

 

Optional accessory work:

25 HSPU

 

 

Scaling Options:

Front squats

  • scale weight

C2B pull-ups

  • sub jumping C2B pull-ups
  • sub regular pull-ups
  • sub banded pull-ups
  • sub chest-to-ring ring rows

WOD – April 28, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

3-4 sets of the complex of: hang power snatch + hang squat snatch + full squat snatch

  • Build to weight for workout (mens RX = 115 / womens RX = 75)

  • Perform all 3 movements without setting bar down

 

 

Strength:

Overhead squat – 3,3,3,3,3 (rest 2 min between sets)

  • Start at 50% 1RM and increase to about 70% 1RM by the last set

  • This is NOT meant to be max effort!  Work form and control.

 

 

Training:

“Snatch this!”

5 x complex (hang power snatch + hang squat snatch + full squat snatch)

run 200m

4 x complex

run 200m

3 x complex

run 200m

2 x complex

run 200m

1 x complex

run 200m

 

Post time to comments!

 

 

 

Scaling Options:

Snatch

  • scale weight based on weight achieved in “prep”

Run

  • sub 250m row

 

WOD – April 27, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

3-4 of each movement of the “filthy fifty” to warm-up and to determine appropriate scaled movements

 

 

Training:

“Filthy Fifty”

50 box jumps (24″ for all)

50 jumping pull ups

50 kettlebell swings (1pd for all)

50 walking lunges

50 knees to elbows

50 push-press (45/30)

50 back extension

50 wall balls (20/14)

50 burpees

50 DUs

(WOD last completed on 11/25/14)

Time-cap: 35 min

 

Post time to comments!

 

Optional Accessory Work:

3 rounds of:

max ring dips + max push-ups

rest 1 min between rounds

 

 

Scaling Options:

sub the “dirty thirty” which is 30 of each movement

WOD – April 24, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

WOD:

Prep:

3 rounds with an empty barbell:

10 muscle cleans

10 power cleans from high hang

10 power cleans from hang

10 front squats

then,

3 rounds of 3 hang power cleans and 3 front squats working up to weight in the WOD

 

 

 

Training:

“Peanut Butter Cup”

With a running clock:

A) EMOM x 10 minutes

Even minutes: 5 hang power cleans (135/95) + 5 front squats

Odd minutes: 10 squat jumps over the barbell

Rest 5 minutes then,

B) 10 minutes to find a 1 RM hang clean (power or full)

****Post weight for 1RM hang clean

 

 

Scaling options:

Hang power clean

  • scale weights to 115/75 or 95/55

WOD – April 23, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

WOD:

Warm-up/Prep:

Row 250

then,

10-15 PVC pass throughs

then

3 rounds with an empty bar of:

5 strict press

10 push press

 

 

Strength:

Push press – 5,5,5,5,5 (rest 2 min between sets)

 

 

Training:

“Push and Pull”

5 rounds of:

max rep push press

row 250m

Perform max rep push press (see notes below) and rack the weight.  Transition IMMEDIATELY to the rower and row 250m as fast as possible!  Rest 3 minutes between rounds.  Use the same weight for all 5 sets.

Notes:

  • choose a weight that allows you to get 8-15 push press during the first round (8-10 reps if you want a greater strength stimulus)

  • Each round is an all out effort!  Push for every rep possible on the push press then jump on the rower and hang on for the full 250m!

  • Be sure to walk around and shake your arms and legs out during the rest period.  Focus on getting your breathing under control.

  • This WOD is NOT “for time.”  Do however record your row times and push press weights

 

Post PP reps and weight and 250m row times to comments!

WOD – April 22, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

WOD:

Prep:

bulletproof shoulder complex

then,

Part 1:

  • 3 sets of 8 reps floor press working up to weight for part 2 of prep:

Part 2:

  • Teams of 2

with a running clock set to 10 minutes:

partner 1: 30 sec strict T2B (scaled to strict K2E or dragon flags) / partner 2 rest

then,

partner 2: 30 sec floor press (moderately heavy weight) / partner 1 rest

then, alternate.

Continue working 30 sec on/off in an alternating fashion until time is up

 

Training:

 ”Floored”

AMRAP 17 min of:

10 shoulder tap push-ups

15 sit-ups

20 double unders

 

 

Post rounds to comments!!

 

 

Scaling options

Shoulder tap Push-ups

  • scale shoulder tap/standard push-ups from knees
  • sub standard push-ups
  • scale band assisted push-ups/shoulder tap push-ups

Double unders

  • sub 50 single unders

WOD – April 21, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

WOD:

Warm-up/prep:

Using a light weight/empty barbell:

10 hang muscle cleans

10 hang power cleans

10 power cleans

then,

2 sets of 5-7 power cleans working up to weight in the WOD

  • set 1 at 50% WOD weight
  • set 2 at 75% WOD weight

then,

pull-up/muscle-up progression

 

Training:

 ”Off and running”

run 800m

10 power cleans (135/95)

5 MU or 15 pull-ups

run 400m

15 power cleans

7 MU or 21 pull-ups

run 200m

15 power cleans

7 MU or 21 pull-ups

run 400m

10 power cleans

5 MU

run 800m

 

 

Post time to comments!!

 

 

Scaling options

General

  • scale run distance and weights and reps as necessary
  • power clean weight should be moderately heavy (50-60% 1RM) if unable to do RX weight

Pull-ups

  • scale banded pull-ups
  • scale jumping pull-ups
  • scale ring rows

WOD – April 20, 2015

Whole Life Challenge begins on 5/2.  Sign-up if you’re looking for a new challenge to kick your diet and fitness into high gear.  Go to www.wholelifechallenge.com to learn more or to sign-up

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

Next on-ramp begins Monday, 5/4/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

WOD:

Prep:

Using a light weight/empty barbell:

10 x Front Squat
10 x Push Press
10 x Thruster

then,

2 sets of 6-8 Thrusters

  • set 1 at 50%; set 2 at 75% weight planned for “death by thrusters”

 

 

Strength:

Back Squat – 5,5,3,3,3,3(+)

  • start at 50% 1RM and increase 5-10% each set as tolerated.  Rest 2 minutes between sets.
  • We did this same schema on 3/12, lets see how things have progressed over the past month!

 

Training:

“death by thrusters”

1st minute – 1 thruster

2nd minute – 2 thrusters

3rd minute – 3 thrusters

etc until unable to complete reps in the minute

 

L3 – 115/85

L2 – 95/65

L1 – 75/45

**scale further if necessary for safe movement

 

(last completed 8/20/14)

 

Post back squat weights and rounds completed to comments!!