November 2015

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WOD – December 1, 2015

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  Folks may 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!

 

 

Our endurance class will meets on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

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 and KB snatch

then,

3 sets with an empty barbell of:

  • 5 muscle snatch

  • 5 OHS

  • 5 snatch balance

  • 5 hang snatch

  • 5 full snatch

 

 

Strength:

Snatch – 5 min to work up to 60-70% 1RM

then,

Snatch – 2 reps every 90 sec x 8 sets at 60-70% 1RM

  • Work form and speed under the bar!
  • squat as much as you need to receive the bar; preferably full depth
  • try to minimize “press-outs.”  If you have to press-out the bar when receiving it, lower the weight by 5-10% until you are able to receive the bar with arms at full extension.

 

 

Training:

“Kibbles ‘n Bits”

AMRAP 5 min of:

5 pull-ups

7 elephant walks

10 KB snatch (1.5/1)

then,

immediately run 800m or row 1000m

then,

REPEAT and run or row (whichever you didn’t do the first round)

  • There are no built in breaks in this workout; after the 1st 5 min AMRAP, athlete will have to watch the clock to determine start/stop time for second 5 min AMRAP.
  • Score = total rounds + partial rounds completed and total time.

 

 

Post rounds and total time to comments!

 

 

Scaling Options:

Pull-ups

  • sub jumping pull-ups
  • sub ring rows

KB snatch

  • scale weight to 1/0.75 or 1/0.5

Run/row

  • scale distance to based on ability

 

 

 

Optional Accessory Work:

Bulletproof shoulder complex

WOD – November 30, 2015

Next on-ramp starts TODAY.  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.

 

Our endurance class will meets on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

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 deadlift

then,

3 sets of 5 deadlifts working up to WOD weight

 

 

Training:

Part 1:

“2008 CF Games Workout B”

5 rounds for time:

5 deadlifts (L3-275/185; L2-225/135; L1-135/95)

10 burpees

 

Post time and Level to comments!

(compare to 8/28/15)

 

rest 5 min then,

 

Part 2:

“Mini Flight Simulator”

For time:

Double unders: 5-10-15-20-25-30-25-20-15-10-5

Rules:

  1. You must complete each set consecutively before moving onto the next.   For example, you must do 5 consecutive double unders before moving to 10 double unders. You must do 10 consecutive double unders before moving to 15 double unders, etc.

  2. You must start over on whatever set you are attempting if you do not get the desired number consecutively.  For example, if you are on set 25 and trip-up on 23 double unders, you must start on the round of 25 again and continue doing so until you achieve 25 consecutive double unders or reach the time cap

  3. You must break between sets.  You can’t just ride a good string of doubles and add them up.  Finish a set and stop before attempting the next.

**If you are unable to do DU, feel free to perform “Mini flight simulator” with single unders in a 3:1 ratio.  Same rules apply!

 

Post time to comments!!

(Compare to 8/28/15)

 

 

Optional Accessory Work:

10m overhead barbell carry x 3 sets (rest 1 min between sets)

  • perform 1 warm-up set then 2 working sets

  • Goal weight = 50% jerk 1RM

WOD – November 27, 2015

THANKSGIVING WEEK SCHEDULE:

  • Monday, Tuesday and Wednesday = normal schedule
  • Thursday (Happy Thanksgiving) = 8:30am class ONLY (team WOD)
  • Friday = 8:30am and 4:30pm class ONLY

 

 

Our endurance class will meets on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 11/30/15.  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

Warm-up/Prep:

2-3 sets of:

  • 6-8 Wall Balls

  • 6-8 SDHP

  • 6-8 Box Jumps

  • 6-8 Push Press

  • 6-8 Cal Row

then,

Review Turkish Get-ups

 

 

 

Strength:

10 Turkish Get-ups (each side) – 1.5/1

  • go heavier if you can do so with good form

 

Training:

**Benchmark Friday**

“Fight Gone Bad”

3 rounds for max reps:

  • 1 minute Wall Balls (20/14)

  • 1 minute SDHP (75/55)

  • 1 minute Box Jump (20″)

  • 1 minute Push Press (75/55)

  • 1 minute Calorie Row

****1 minute rest between rounds

 

Post total reps to comments!

(last completed 5/8/15)

 

 

Scaling options:

Men

  • 14# Wall Ball

  • 65/55# SDHP & Push Press

  • Scale Box height accordingly

Women

  • 12 or 8# Wall Ball

  • 45/35# SDHP & Push Press

  • Scale Box height accordingly

 

 

 

Accessory Work:

5 x 5 ring dips

WOD – November 26, 2015

Thanksgiving Team WOD

WOD – November 25, 2015

THANKSGIVING WEEK SCHEDULE:

  • Monday, Tuesday and Wednesday = normal schedule
  • Thursday (Happy Thanksgiving) = 8:30am class ONLY (team WOD)
  • Friday = 8:30am and 4:30pm class ONLY

 

 

Our endurance class will meets on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 11/30/15.  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:

Part 1:

Review movements in the WOD: C&J, power snatch, and full clean

then,

2-3 sets with an empty barbell of:

  • 5 muscle cleans

  • 5 front squats

  • 5 full cleans

  • 5 push press

  • 5 snatch grip behind neck push press

  • 5 power snatch

 

Part 2:

2 sets building to WOD weight (115/85 or scale to ~50% C&J 1RM):

  • 5 C&J

  • 5 power snatch

  • 5 full cleans

 

 

Training:

“Comp. Special”

With a running clock:

Min 0-10 = run 1 mile then max C&J (115/85) in remaining time

Min 10-13 = rest

Min 13-20 = run 800m then max power snatch (115/85) in remaining time

Min 20-23 = rest

Min 23-27 = run 400m then max full cleans (115/85) in remaining time

Score = total barbell reps

 

Post score to comments!

 

 

Scaling Options:

Runs

  • sub 2000m, 1000m and 500m row
  • scale distance to 800, 400, 200 if prescribed run distance would leave < 2 min to perform barbell movements

Lifts

  • scale weight per description in prep (~50% C&J 1RM) and keep same weight for all lifts
  • scale movements (hang, high hang, etc) based on current ability.  Coaches to help decide.

 

 

Accessory Work:

2 min max double unders or 3min max double under attempts

WOD – November 24, 2015

THANKSGIVING WEEK SCHEDULE:

  • Monday, Tuesday and Wednesday = normal schedule
  • Thursday (Happy Thanksgiving) = 8:30am class ONLY (team WOD)
  • Friday = 8:30am class ONLY (We might add another later in the day…stay tuned)

 

Thank you to everyone that participated in Saturday’s East Hampton High School rowing team row-a-thon (erg-a-thon)!  We had a blast!

 

 

Our endurance class will meets on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 11/30/15.  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 squats and back squats

then,

3 sets of:

7 squats

3 pull-ups

5 tuck jumps

 

 

Strength:

Back squat – 6 x 10 following the schema below.  Rest 3-4 min between sets

  • Set 1-3: 10 back squats building to a 10RM

    • Start at 40-50% effort (warm-up set) and increase each set to heavy.

  • Set 4: 10 back squats at 10RM

    • Your 10RM should be a weight where you absolutely can’t squeeze another rep!

  • Set 5: 10 back squats at 90% 10RM

  • Set 6: 10 back squats at 80% 10RM

 

 

Training:

“Finnicky”

AMRAP 6 min of:

5 C2B pull-ups

5 box jumps (24/20)

 

 

Post 10RM back squat and “Finnicky” reps completed to comments!

 

 

Scaling Options:

C2B pull-ups

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

Box jumps

  • sub box step-ups
  • scale box height
  • sub tuck jumps

 

 

Accessory Work:

3 x 7 barbell bent over rows

  • set 1: warm-up set
  • set 2-3: goal 50% DL 1RM

WOD – November 23, 2015

THANKSGIVING WEEK SCHEDULE:

  • Monday, Tuesday and Wednesday = normal schedule
  • Thursday (Happy Thanksgiving) = 8:30am class ONLY (team WOD)
  • Friday = 8:30am class ONLY (We might add another later in the day…stay tuned)

 

Thank you to everyone that participated in Saturday’s East Hampton High School rowing team row-a-thon (erg-a-thon)!  We had a blast!

 

 

Our endurance class will meets on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 11/30/15.  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 handstand and HSPU progressions

then,

5 x 30sec handstand holds.  Rest as needed between sets

 

 

 

Training:

“Double Dose”

Part 1:

4 rounds for time of:

run 400m

7 HSPU

 

rest 5 min

 

Part 2:

AMRAP 5 min of:

burpees

 

Post Part 1 (time) and Part 2 (reps) to comments!

 

 

Scaling Options:

Run

  • scale distance to 200m run
  • row 500m

HSPU

  • sub HSPU from downward dog position
  • sub HSPU off box
  • sub barbell strict press (as heavy as possible for 7 reps with good form)

 

 

Accessory Work:

5 x 5 strict pull-ups or (advanced) 5 x 1 legless rope climbs

  • sub eccentrics if unable to perform strict pull-ups.  No kipping!
  • sub traditional rope climbs if unable to go legless

WOD – November 20, 2015

We will be hosting the East Hampton High School rowing team row-a-thon (erg-a-thon) this Saturday, 11/21, from 10am-1pm.  We will have a normal Saturday morning schedule with the ergathon starting promptly after.  We would love for folks to participate if you’re able!  This is a great opportunity for us to help the budding team raise some funds!!

 

REMINDER – We have a new schedule.  The 10am class M-F has been cancelled due to low attendance.  We have added a 6:30pm class on Tuesday and Thursday evenings.

 

Our endurance class will meets on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 11/30/15.  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 wallballs

 

 

 

Training:

Part 1:

Benchmark Friday

“Karen”

For time:

150 wall balls (20/14)

(last completed 6/5/15)

 

 

Part 2:

2 Min. AMRAP of each of the following movements (rest 1 minute between movements):

-sit-ups

-supermans

-push-ups

-pull-ups

-bear crawls around the rig

 

 

 

Post Karen time to comments!

 

 

 

WOD – November 19, 2015

We will be hosting the East Hampton High School rowing team row-a-thon (erg-a-thon) this Saturday, 11/21, from 10am-1pm.  We will have a normal Saturday morning schedule with the ergathon starting promptly after.  We would love for folks to participate if you’re able!  This is a great opportunity for us to help the budding team raise some funds!!

 

REMINDER – We have a new schedule.  The 10am class M-F has been cancelled due to low attendance.  We have added a 6:30pm class on Tuesday and Thursday evenings.

 

Our endurance class will meets on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 11/30/15.  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 kettlebell snatch and hollow body/rock position

 

 

Training:

Part 1:

5 rounds of:

10 KB snatch (5 per arm) at 2/1.5

8 Hollow rocks

 

rest 5 min

 

Part 2:

“Pop and Go”

4 rounds for time of:

Run 400m

21 Burpees

 

 

Post times to comments!

 

 

Scaling options:

run

  • shorten distance to 200m based on ability
  • sub 500m row

burpees

  • scale total number

 

 

Accessory Work:

3 x 7 barbell bent over rows

  • 1st set = warm-up
  • 2nd and 3rd set = goal 50% DL 1RM or as close as possible

 

WOD – November 18, 2015

We will be hosting the East Hampton High School rowing team row-a-thon (erg-a-thon) this Saturday, 11/21, from 10am-1pm.  We will have a normal Saturday morning schedule with the ergathon starting promptly after.  We would love for folks to participate if you’re able!  This is a great opportunity for us to help the budding team raise some funds!! 

 

REMINDER – We have a new schedule.  The 10am class M-F has been cancelled due to low attendance.  We have added a 6:30pm class on Tuesday and Thursday evenings.

 

Our endurance class will meets on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 11/30/15.  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 push jerk and split jerk

then,

2-3 sets of 1-2 jerks working up to “Strength” weight

 

 

Strength:

2 Split jerks or 2 Push jerks EMOM x 7 mins @ 50-75% of 1RM

  • EMOM is performed at the same weight for all 7 sets
  • Use the prep segment of the workout to build to a challenging weight WITH excellent form (only go > 70% if you are experienced in this lift and form allows)
  • You are encouraged to use a rack.  The focus is on jerks!

 

 

Training:

“Johnny Boy”

5 Rounds for time of:

7 Clean & jerk (135/95)

5 C2B Pull-ups

7 Box jumps (24/20)

 

Post time to comments!

 

 

 

Scaling Options:

Clean & jerk:

  • scale to no more than 50% 1RM.  Should be able to perform 1st set unbroken
  • May perform hang C&J or just jerks if new to the movement

C2B pull-ups

  • scale to jumping C2B or  regular kipping pull-ups

Box jumps

  • scale to shorter box
  • sub box step ups

 

 

Accessory Work:

Run 800-1600m