July 2015

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WOD – July 31, 2015

Gym party TOMORROW, Saturday, 8/1 beginning at 1pm.  Family, friends, kids all welcome.  If you have any lawn games, bring them along!  We have a sign-up sheet on the desk so we can get an idea of who’s coming.  We’ll provide burgers, dogs, etc.  Please feel free to bring a dish to share and drink(s) of choice.

 

On-ramp started Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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:

review thrusters

then,

kipping progression and/or shoulder mobility (based on needs of athlete)

 

Training:

*Benchmark Friday*

“Fran”

21, 15, 9

Thrusters (95/65)

Pull-ups

(compare to 2/20/14)

Post time to comments!!

 

rest 10 min, then

 

Run 800m

rest 2 mins

Run 400m

rest 1 mins

Run 200m

rest 30 seconds

Run 400m

rest 1 min

Run 800m

 

 

Scaling Options:

General

  • scale to keep workout <10 min (ideally <8 min)…no exceptions!

Thrusters

  • scale weight to something that allows 12-15 unbroken thrusters

Pull-ups

  • sub jumping pull-ups
  • sub ring rows

WOD – July 30, 2015

We have decided to postpone the in-gym competition.  We will however have a gym party on Saturday, 8/1 instead!  We will have a sign-up sheet on the desk so we can get an idea of who’s coming.  We’ll provide burgers, dogs, etc.  Please feel free to bring a dish to share and drink(s) of choice.

 

On-ramp started Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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:

DUs; 30 seconds on/ 30 seconds off x 5 mins

then,

Hollow rocks; 30 seconds on/ 30 seconds off x 5 mins.

 

Training:

“Decent”

10, 9, 8, 7, ………….1

Push jerk (135/95)

Run 200m between every set/round (10 200M runs total)

 

Post time to comments!!

 

 

Scaling Options:

Push jerk

  • Scale to a weight that allows you to do several reps unbroken

 

 

Optional accessory

Thrusters 3 x 6 (115/85)

WOD – July 29, 2015

We have decided to postpone the in-gym competition.  We will however have a gym party on Saturday, 8/1 instead!  We will have a sign-up sheet on the desk so we can get an idea of who’s coming.  We’ll provide burgers, dogs, etc.  Please feel free to bring a dish to share and drink(s) of choice.

 

On-ramp started Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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,

review deadlift

 

 

Strength:

Deadlifts-2-3 warm-up sets at a low weight

then,

Deadlift 3,3,2,2,2,1,1

 

 

Training:

“33″

33 Burpees

33 Pull-ups

33 Deadlifts (135/95)

 

Post time to comments!!

 

 

Scaling Options:

Pull-ups

  • scale to jumping pull-ups

Deadlift

  • scale to 115/75, 95/55

 

Optional accessory

Pistols 3 x 6 (3 each leg)

WOD – July 28, 2015

We have decided to postpone the in-gym competition.  We will however have a gym party on Saturday, 8/1 instead!  We will have a sign-up sheet on the desk so we can get an idea of who’s coming.  We’ll provide burgers, dogs, etc.  Please feel free to bring a dish to share and drink(s) of choice.

 

On-ramp started Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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:

Review snatch balance

then,

Snatch balance 3 x 5 (75/55)

then,

Review power snatch

then,

Power snatch 3 x 5 (95/65)

 

 

Training:

“Thigh-o-licious”

10-1

1-10

OHS (115/75)

Burpee box jumps (24/20)

10 OHS, 1 burpee box jump

9 OHS, 2 burpee box jumps……etc.

 

Post time to comments!!

 

 

Scaling Options:

OHS

  • scale to 105/65, 95/55

Box jumps

  • scale to box step-ups

  • scale to a lower box

 

Optional accessory

Handstand hold for 30 seconds (can be broken up to make 30 seconds) x 6 rounds

WOD – July 27, 2015

Gym party this Saturday, 8/1 at 1pm!! We will have a sign-up sheet on the desk so we can get an idea of who’s coming.  We’ll provide burgers, dogs, etc.  Please feel free to bring a dish to share and drink(s) of choice.

 

On-ramp starts Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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,

review squat clean

then,

2-3 sets of full cleans working up to starting weight for Strength (50% 1RM)

 

Strength:

Squat Clean: 10, 8, 6, 4, 2

  • These do NOT need to be done unbroken.  Rest when needed.  Focus on technique!
  • Go heavy to moderately heavy  (70-90% 1RM)
  • rest 2-3 min between sets

 

 

Training:

“Salamander”

3 rounds for time of:

run 400m

5 HSPU

10 deadlifts (185/135)

15 wall balls (20/14)

20 double unders

 

Post time to comments!

 

Scaling Options:

Run

  • row 500m

HSPU

  • sub box assisted HSPU
  • sub HSPU from downward dog position
  • sub 30 sec handstand hold

Double unders

  • sub 30 sec max double unders
  • sub 60 single unders

 

 

Optional Accessory:

3 x max strict pull-ups

WOD – July 24, 2015

We have decided to postpone the in-gym competition.  We will however have a gym party on Saturday, 8/1 instead!  We will have a sign-up sheet on the desk so we can get an idea of who’s coming.  We’ll provide burgers, dogs, etc.  Please feel free to bring a dish to share and drink(s) of choice.

 

On-ramp starts Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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

***You read it right…WOD first then strength work after

Training:

Benchmark Friday!!

“Helen”

3 rounds for time of:

run 400m

21 KBS (1.5/1) – these are American swings

12 pull-ups

(compare to 5/9/14!!)

 

Post time to comments!!

 

Strength:

Review split jerk and push jerk

then,

3 x 5 split or push jerk (work whichever is STRONGEST) working up to 60% 1RM

then,

Split or push jerk – 3, 3, 2, 2, 1, 1 (rest 2 min between sets)

  • begin first set at > 60% 1RM and increase by 5-10% each set.
  • barbell should be taken from the rack

 

Optional Accessory:

spend some time stretching or working on a weakness

WOD – July 23, 2015

We have decided to postpone the in-gym competition.  We will however have a gym party on Saturday, 8/1 instead!  We will have a sign-up sheet on the desk so we can get an idea of who’s coming.  We’ll provide burgers, dogs, etc.  Please feel free to bring a dish to share and drink(s) of choice.

 

On-ramp starts Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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,

Review HSPU

then,

Max HSPU 30 seconds on/30 off x 10 mins.

 

 

Training:

“Up-down”

20 Min AMRAP of:

40 seconds on/20 seconds off:

Odd minutes: row for 40 seconds or run around the rig for 40 seconds

Even minutes: Russian KB swings (1.2/1)

 

Post rounds to comments!!

 

Optional Accessory work: 100 DUs

WOD – July 22, 2015

We have decided to postpone the in-gym competition.  We will however have a gym party on Saturday, 8/1 instead!  We will have a sign-up sheet on the desk so we can get an idea of who’s coming.  We’ll provide burgers, dogs, etc.  Please feel free to bring a dish to share and drink(s) of choice.

 

On-ramp starts Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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:

Review power cleans

then,

2 rounds with an empty barbell of:

10 hang power cleans

10 power cleans

10 strict press

10 push press

then,

3 x 5 power cleans (working up to 70% 1RM)

 

 

Training:

“Balls Out”

For time:

run 800m

5 rounds of:

  • 5 deadlifts (135/95)

  • 5 power cleans (135/95)

  • 5 push press (135/95)

run 800m

Post time to comments!!

 

 

Scaling Options:

Run

  • row 1000m

barbell work

  • scale weight to moderately heavy (able to complete at least 1 round unbroken)
  • use a weight that allows all work to be done with 1 barbell

 

Optional accessory

3 x 10 C2B pull-ups

WOD – July 21, 2015

Our next in-gym competition is scheduled to be in early August  (Saturday, 8/1) and will be followed by a gym party.  More details to come.  Mark your calendars in the meantime!

 

On-ramp starts Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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:

Review turkish get-ups

then,

4 x 4 turkish get-ups (2 per arm alternating) – rest 1 minute between sets

  • These are NOT done for speed or time.  Be deliberate and focused in your movement. You will do 4 TGUs (one right after the other), then rest for a full minute before beginning subsequent sets of 4
  • Go as heavy as possible with excellent movement quality

then,

Review thrusters

 

 

Training:

1.  Death by thrusters (95/65)

  • 1st min = 1 rep
  • 2nd min = 2 reps
  • 3rd min = 3 reps
  • etc, increasing each min until unable to complete the required reps within the min

rest time it took you to do “death by thrusters” then,

2.  7 x 10m shuttle sprints (touch the line) EMOM x 10 min

  • try to keep your sprint times the same throughout the entire 10 min!

Post “death by” score and average 70m sprint times to comments.

 

Scaling Options:

Thrusters

  • Scale to a weight that you can ordinarily do 15-20 reps unbroken (think weight used for “Fran”)

Shuttle sprints

  • sub 100m row

Optional accessory

10 ring dips x 3 sets

 

WOD – July 20, 2015

Our next in-gym competition is scheduled to be in early August  (Saturday, 8/1) and will be followed by a gym party.  More details to come.  Mark your calendars in the meantime!

 

On-ramp starts Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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,

review back squat

 

 

Strength:

Back squat – 3-3-3-2-2-2

  • start at 60% of 1RM and increase each set as tolerated.  Rest 2 minutes between sets.

 

 

Training:

“Cleansing”

4 rounds for time of:

7 DL (185/135)

14 Box jumps (24/20)

 

Post time to comments!

 

Scaling Options:

Deadlift

  • scale to a weight that allows you to complete sets unbroken, but with good form.