April 2016

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WOD – April 29, 2016

Our next new member on-ramp started Monday, April 25, 2016.  If you’re interested, you can still jump in!  Tell your friends if still interested!  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!

 

Mark your calendars…Kevin Don (aka “Kevin the Coach”) will be hosting a deadlift and low bar back squat seminar on Friday, 5/13 at 6pm.  Cost is $25.  You do not want to miss this event!!  Sign-up at the desk!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next few weeks until we move!  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  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:

Part 1:

5-7 minutes of shoulder mobility/stretching/warm-up

 

 

Part 2:

10 min to work front lever holds

  • Scale: bands, tuck, single-leg

 

 

Part 3:

Review OHS

then,

3-4 sets of 5 OHS starting with an empty bar and increasing to “strength” goal weight

 

Strength:

3 x 10 OHS

  • Start and maintain 60% 1RM

  • Rest 2 min between sets

 

 

Training:

“Belltown Bandits”

7 rounds for time (using 1.5/1) of:

2 laps KB OH carry around rig – one lap per arm

6 goblet squats

9 Russian KBS

Post OHS weight used and “Belltown Bandits” time to TotalWOD

 

 

Scaling Options:

KB weight

  • scale weight based on ability to perform full extension with shoulder stability for entire KB OH carry

WOD – April 28, 2016

Our next new member on-ramp started Monday, April 25, 2016.  If you’re interested, you can still jump in!  Tell your friends if still interested!  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!

 

Mark your calendars…Kevin Don (aka “Kevin the Coach”) will be hosting a deadlift and low bar back squat seminar on Friday, 5/13 at 6pm.  Cost is $25.  You do not want to miss this event!!  Sign-up at the desk!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next few weeks until we move!  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  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:

Part 1:

4 sets of skin the cat (bar or rings).

  • Scale with low rings so feet can contact the floor, as needed

then,

7 rounds alternating 15 sec hollow body hold / 15 second superman hold

 

Part 2:

3 rounds with an empty barbell of:

3 muscle snatch

3 hang power snatch

3 power snatch

3 snatch balance

3 OHS

 

Strength:

EMOM x 10 min perform the following pull-ups/pull-up progression:

  • Advanced – 3-5 strict tempo pull-ups (2/2/2/1)

  • intermediate – 3-5 strict pull-ups

  • novice – 1-3 eccentric pull-ups or 3-5 foot/partner assisted

**PLEASE NOTE YOUR TOTAL REPS/SCALES EACH WEEK.  THE GOAL IS TO INCREASE 2-3 REPS TOTAL EACH WEEK OR PROGRESS UP THE SCALE TOWARDS MORE ADVANCED MOVEMENT

 

 

Training:

“Thumper”

For time:

3-6-9-12-15 of:

Power snatches (95/65)

Pull-ups

 

 

Post pull-up reps and scale and “Thumper” time to TotalWOD

 

 

Scaling Options:

Power snatch

  • scale weight to moderate (50-60% 1RM)

Pull-ups

  • sub jumping pull-ups

  • sub foot assisted pull-ups

  • sub ring rows

WOD – April 27, 2016

Our next new member on-ramp started Monday, April 25, 2016.  If you’re interested, you can still jump in!  Tell your friends if still interested!  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!

 

Mark your calendars…Kevin Don (aka “Kevin the Coach”) will be hosting a deadlift and low bar back squat seminar on Friday, 5/13 at 6pm.  Cost is $25.  You do not want to miss this event!!  Sign-up at the desk!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next few weeks until we move!  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  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:

Part 1:

5 min of dynamic stretching

then,

3 rounds of:

10 push-ups

5 inverted burpees

200m run

 

 

Part 2:

Review SP, PP and PJ

then,

2-3 sets with an empty barbell of 4 strict press + 4 push press + 4 push jerk

 

Strength:

4 sets of:

4 strict press + 4 push press + 4 push jerks

  • Start at 40% max jerk and climb 5% each set

  • Rest ~2 min between sets

 

Training:

“Tosh sprints”

3 rounds for time of:

200m run

rest equal time

400m run

rest equal time

600m run

rest equal time

 

 

 

Post weights used in “strength” complex + “tosh sprints” time

 

 

Scaling Options:

Run

  • sub 250m row, 500m row, 750m row if unable to run

WOD – April 26, 2015

Our next new member on-ramp started Monday, April 25, 2016.  If you’re interested, you can still jump in!  Tell your friends if still interested!  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!

 

Mark your calendars…Kevin Don (aka “Kevin the Coach”) will be hosting a deadlift and low bar back squat seminar on Friday, 5/13 at 6pm.  Cost is $25.  You do not want to miss this event!!  Sign-up at the desk!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next few weeks until we move!  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  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:

Part 1:

500m row or 400m run

 

Part 2:

Arm circles, 20 each direction

 

Part 3:

Review clean and jerk

then,

3 rounds with an empty barbell of:

  • 3 deadlifts

  • 3 muscle cleans

  • 3 hang power clean

  • 3 front squats

  • 3 squat cleans

  • 3 jerks

then,

3-4 C&J building to starting “strength” weight

 

 

Strength:

Full (squat) Clean and Jerk EMOM x 9 min using the following schema:

  • Min 1-3: 3 reps at 60% 1RM

  • Min 4-6: 2 reps at 70% 1RM

  • Min 7-9: 1 rep at 80% 1RM

 

 

 

Training:

“Masters Qualifier 2016 Event 3″

AMRAP 15 min of:

55 DU

15 C2B pull-ups

5 Hang Power Cleans (155/105)

 

 

Post C&J weights and “Master Qualifier Event 3″ time to TotalWOD

 

 

Scaling Options:

Double unders

  • sub 1:30 of double under attempts

  • sub 2:1 single unders

C2B pull-ups

  • scale jumping C2B pull-ups

  • scale to toe/foot assisted C2B pull-ups

  • sub C2B ring rows

Hang power cleans

  • scale weight to moderately heavy set of 5 unbroken (~60% 1RM)

WOD – April 25, 2016

Our next new member on-ramp starts TODAY, Monday, April 25, 2016.  Tell your friends if still interested!  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!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next few weeks until we move!  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  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:

Part 1:

400m run

 

Part 2:

3 rounds of:

10 squat jumps

10 sit-ups

 

Part 3:

5 min ankle mobility + review front squat

then,

2-3 sets of 2-3 front squats building to 60% 1RM

 

 

Strength:

Front squat – 3, 3, 3, 3, 3, 3

  • Start at 60% 1RM and add 5% each set

  • rest 2 min between sets

 

 

 

Training:

“Jackrabbit”

3 rounds for time of:

Run 400m

20 wall balls (20/14)

10 T2B

 

Post FS weights and “Jackrabbit” time to TotalWOD

 

 

Scaling Options:

Run

  • sub 500m row if unable to run

Wall balls

  • scale to weight that allows you to hit the target EVERY time!

T2B

  • sub K2E or knees as high as possible

  • sub dragon flags

WOD – April 22, 2016

Our next new member on-ramp starts Monday, April 25, 2016.  Tell your friends if still interested!  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!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next 3 weeks.  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

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:

Part 1:

Agility/speed ladder

 

Part 2:

Review behind neck push press (BNPP)

 

Part 3:

2-3 sets of 2-3 reps of BNPP building to 50% jerk 1RM

 

 

Strength:

Behind neck push press- 3, 3, 3, 3, 3

  • start at 50% jerk 1RM and increase 5-10% each set

  • If new to BNPP, choose a moderately heavy weight and maintain for all 5 sets

  • rest 2 min between sets

 

 

Training:

“Nancy”

5 rounds for time of:

run 400m

15 OHS (95/65)

 

 

Scaling Options:

General

  • sub “nautical nancy” (500m row + 15 OHS)

OHS

  • scale to weight that allows 10-15 unbroken reps

WOD – April 21, 2016

Our next new member on-ramp starts Monday, April 25, 2016.  Tell your friends if still interested!  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!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next 3 weeks.  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

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:

Part 1:

500m Row

 

Part 2:

5 Min Ankle Mobility

 

Part 3:

Review HSPU & Power Cleans

 

Part 4:

EMOM x 12 min:

  • Even: 5-10 HSPU
  • Odd: 40 sec DU (No Singles)

 

 

Training:

“Fur Hat”

EMOM x 7 min:

5 Hang Power Cleans (135/95)

Max WB (20/14) remainder of minute

Score is total WB

 

 

 

Scaling Options:

hang power cleans

  • scale to moderately heavy weight (~50-60% 1RM)

wall balls

  • scale to weight that allows you to hit the target EVERY time!

WOD – April 20, 2016

Our next new member on-ramp starts Monday, April 25, 2016.  Tell your friends if still interested!  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!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

We are trialing our new S2CF Competitors/Performance program for the next 3 weeks.  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

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:

Part 1:

400m run

then,

3 Rounds of:

  • 10 shoulder pass throughs

  • 10 PVC 

  • 10 PVC Good Mornings

 

Part 2:

Burgener warm-up

then,

review movements in WOD to determine scales

 

Part 3:

Review snatch complex

then,

2-3 sets building to 50% snatch 1RM

 

 

Strength

6 sets of 3 position snatch – High hang (pockets) + mid hang (knees) + floor

  • Hold onto barbell for complete set of 3 snatches
  • Start at 50% 1RM and add 5-10% each set

 

 

Training:

“Mr. Marbles”

2 rounds for time of:

30 Deadlifts (95/65)

25 Box Jumps (24/20)

20 Power Cleans (95/65)

15 T2B

10 Power Snatches (95/65)

5 Burpees 

 

 

Scaling Options:

General

  • scale weight to allow same barbell for each movement

WOD – April 19, 2016

Our next new member on-ramp starts Monday, April 25, 2016.  Tell your friends if still interested!  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!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next 3 weeks.  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

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:

Part 1:

Row 500m

 

Part 2:

7 rounds alternating 15 sec hollow body hold / 15 second superman hold

 

Part 3:

5 min kipping practice

 

 

Strength:

EMOM x 10 min perform the following pull-ups/pull-up progression:

  • Advanced – 3-5 strict tempo pull-ups (2/2/2/1)

  • intermediate – 3-5 strict pull-ups

  • novice – 1-3 eccentric pull-ups or 3-5 foot/partner assisted

**PLEASE NOTE YOUR TOTAL REPS/SCALES EACH WEEK.  THE GOAL IS TO INCREASE 2-3 REPS TOTAL EACH WEEK OR PROGRESS UP THE SCALE TOWARDS MORE ADVANCED MOVEMENT

 

 

Training:

Benchmark Tuesday!

“Helen”

3 rounds for time of:

400m run

21 KBS (1.5/1)

12 Pullups

 

 

Scaling Options:

Run

  • sub 500m row only if unable to run!

KBS

  • scale Russian KBS if shoulder pain

  • scale wight as tolerated

Pull-ups

  • sub jumping pull-ups

  • sub foot/toe assisted pull-ups

  • sub ring rows

WOD – April 18, 2016

Our next new member on-ramp starts Monday, April 25, 2016.  Tell your friends if still interested!  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!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next 3 weeks.  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

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:

Part 1:

3 Rounds: 30 sec work / 15 sec rest

Squat Jumps

Strict press with empty barbell

 

Part 2:

Review Back Squat

then,

2-3 sets of 2-3 BS building to 50% 1RM

 

 

Strength:

Back Squat 5, 5, 5, 5, 5

  • Start at 50% 1RM
  • add 5-10% each set
  • rest 2 min between sets

 

 

Training:

“The Maestro”

For Time:

800m Run

21 Thrusters (95/65)

600m run

15 Thrusters

400m run

9 Thrusters

200m run

 

 

Scaling Options:

Thrusters

  • scale to weight that allows 10-12 unbroken thrusters