April 27, 2016

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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