October 2016

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WOD – November 1, 2016

 Save the date

  • 11/5 – Officer Hardie Burgin fundraiser

  • These events are open to all people (members and non-members).  Please encourage friends and family to come along for a great cause!

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!  We will be starting a gym-wide plan for those interested next week.

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

Bulletproof shoulder complex

then,

2 rounds of:

20m duck walk

10 x 1/4 squat jump

20m over/unders

5 shin hops

 

 

Part 2:

Review pull-up scales for WOD and Strength complex (high hang power clean + hang power clean + power clean)

then,

3 rounds with an empty barbell of:

3 muscle cleans

3 power cleans from full extension

3 high hang PC

3 hang PC

3 PC

then,

2 sets of complex building to starting “strength” weight

 

Strength:

6 x power clean complex: high hang power clean + hang power clean + power clean

  • Start at 50-60% power clean 1RM

  • Increase by 5% each set as appropriate

  • You should not fail any complex attempts until >80% 1RM (last set).  If you fail early, you’ve increased too quickly.  Reduce weight by 5-10% and maintain

  • If new to this movement, stay at 50-60% effort for all 6 sets

  • Rest ~3 min between sets

 

 

 

Training:

“Corked”

For time:

3-6-9-12-15 of:

power cleans (115/85)

pull-ups

 

 

Post Complex weight and “Corked” time TotalWOD!

 

 

 

Scaling options:

Power cleans

  • scale weight to ~40-50% 1RM

Pull-ups

  • sub banded pull-downs

  • scale to foot assisted

  • sub ring rows

WOD – October 31, 2016

HAPPY HALLOWEEN!

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!  We will be starting a gym-wide plan for those interested next week. 

 

Save the date

  • 11/5 – Officer Hardie Burgin fundraiser

  • These events are open to all people (members and non-members).  Please encourage friends and family to come along for a great cause!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

200m run

then,

2 rounds of:

10 wall balls

10 medball sit-ups

10 medball snatches

 

 

Part 2:

Review front squats and front rack position

then,

2 sets of 5 front squats building to starting “strength” weight

 

 

 

Part 3:

Review WOD movements prior to “Yard Marker”

 

 

Strength:

Front squats – 10, 5, 3, 1, 3, 5, 10

  • Use your previous 10RM, 5RM, 3RM and 1RM to guide your weight choices

  • Rest at least 2-3 min between sets

  • If you’re unsure where to start, choose a weight that feels like a 10RM

  • Post your highest weight achieved to TotalWOD, but record all weights in the “notes” on TotalWOD

 

 

Training:

“Yard Marker”

AMRAP 8 min of:

40m walking lunges

5 HSPU

5 front squats (135/95) from the floor

 

 

Post front squat weights and “Yard Marker” to TotalWOD!

 

 

 

Scaling options:

HSPU

  • scale to HSPU off box

  • sub HSPU from downward dog position

  • sub moderate weight strict press or push press

Front squats

  • scale weight as needed to something you can do unbroken for the full WOD and can clean off the floor

WOD – October 28, 2016

NO REGULAR SATURDAY MORNING CLASS ON 10/29…WE ARE HOSTING THE SUNSHINE KIDS FUNDRAISER!!  COST IS $20 PER PERSON TO PARTICIPATE!!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!  We will be starting a gym-wide plan for those interested next week. 

 

Save the date:

  • 10/29 – Sunshine Kids fundraiser

  • 11/5 – Officer Hardie Burgin fundraiser

  • These events are open to all people (members and non-members).  Please encourage friends and family to come along for a great cause!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

2-3 sets of:

  • 6-8 Wall Balls

  • 6-8 SDHP

  • 6-8 Box Jumps

  • 6-8 Push Press

  • 6-8 Cal Row

 

 

 

Training:

Part 1:

**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

(compare to 6/10/16)

 

Rest 5-10 min then,

 

Part 2:

3 x max rep HSPU (rest as much as needed between sets)

 

Post total reps for “FGB” and HSPU reps to TotalWOD!

 

 

 

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

 

WOD – October 27, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!  We will be starting a gym-wide plan for those interested next week. 

 

Save the date:

  • 10/29 – Sunshine Kids fundraiser

  • 11/5 – Officer Hardie Burgin fundraiser

  • These events are open to all people (members and non-members).  Please encourage friends and family to come along for a great cause!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

2 rounds of:

run 200m

10 tuck jumps

15 sec samson stretch

20m high knees

 

 

 

Part 2:

Review back squat prior to squatting (after runs completed)

then,

2 sets of 3 reps building to starting weight

 

Training:

Part 1:

6 x 400m run

  • rest 90 sec between runs

  • Score = slowest 400m run!

 

Rest 5-10 min then,

 

Part 2:

5 x 3 tempo squats (5/3/X/0) at 60% 1RM

  • Rest 2-3 min between sets

  • If you don’t know your 1RM, build to a moderately heavy weight and maintain

 

Scaling Options:

Run

  • sub 500m row

WOD – October 26, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

Save the date:

  • 10/29 – Sunshine Kids fundraiser

  • 11/5 – Officer Hardie Burgin fundraiser

  • These events are open to all people (members and non-members).  Please encourage friends and family to come along for a great cause!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

agility work/ladder

then,

bulletproof shoulders

 

 

Part 2:

Review pull-up/kipping progression

then,

3 x 10 kips/taps focusing on quick transitions

 

 

Part 3:

Review deadlifts

then,

3 x 3 deadlifts building to starting “strength” weight

 

Strength/skill:

Deadlift 5 x 3 @ 75% 1RM

  • Rest ~2 min between sets

 

Training:

“Grey Skyline”

For time:

5-10-15-10-5 of:

C2B pull-ups

unbroken wall balls (20/14)

box jump overs (24/20)

deadlifts (185/125)

 

Post deadlift weight and “Grey Skyline” time to TotalWOD!

 

 

Scaling Options:

C2B pull-ups

  • sub chest to ring ring rows

  • sub foot assisted C2B pull-ups

  • sub banded pull-downs

  • sub standard kipping pull-ups

Wall balls

  • scale weight to allow unbroken wall balls while hitting the target

Box jump overs

  • scale height to allow jumping

Deadlift

  • scale to moderate weight (40-50% 1RM)

WOD – October 25, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

 

Save the date:

  • 10/29 – Sunshine Kids fundraiser

  • 11/5 – Officer Hardie Burgin fundraiser

  • These events are open to all people (members and non-members).  Please encourage friends and family to come along for a great cause!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

2 rounds of:

10 wall squats

10 PVC OHS

10 PVC power snatch from full extension

10 behind neck squat press (ie. “snatch grip sots press”)

 

 

Part 2:

Review snatch complex: Power Snatch + Hang Squat Snatch + OHS

then,

2 sets with an empty barbell of:

3 muscle snatch

3 OHS

3 snatch balance

3 hang squat snatch

3 power snatch

then,

2 sets of the “strength” complex building to starting weight

 

 

 

Strength/skill:

5 x snatch complex: Power Snatch + Hang Squat Snatch + OHS

  • Start at 50% snatch 1RM (choose the heavier of your snatch lift 1RM)

  • Increase 5-10% each set as appropriate for your technique and experience

  • Rest 2-3 min between sets

  • If you fail a set or have a technique flaw, reduce the weight by 5-10% and maintain

  • If new to this movement, stay at a light/moderate weight for the entire complex and work technique

 

 

Training:

“Rabbit’s Foot”

For time:

10 squat snatch (95/65)

15 bar over burpees

20 V-Ups

Run 400m

20 V-Ups

15 bar over burpees

10 squat snatch (95/65)

 

Post snatch complex weight and “Rabbit’s Foot” time to TotalWOD!

 

 

Scaling Options:

Squat snatch

  • scale weight to 50-60% 1RM

Run

  • sub 500m row if unable to run

WOD – October 24, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

Save the date:

  • 10/29 – Sunshine Kids fundraiser

  • 11/5 – Officer Hardie Burgin fundraiser

  • These events are open to all people (members and non-members).  Please encourage friends and family to come along for a great cause!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

Run 400m

 

Part 2:

2 rounds of:

10 prone shoulder pass throughs

10 scap pull-ups

10 wall squats

10-20 sec downward dog or half downward dog

20 single unders

 

Part 3:

Prior to WOD, review WOD movements

 

 

Strength/skill:

Strict muscle up progression work – to be done by everyone whether proficient at MU or not!  Take your time and perform every movement carefully.

  1. 2 x 10-20 sec static hold at bottom of ring dip

  2. 2 x 10-20 sec static hold at top of ring dip locked out/shoulders externally rotated

  3. 3 x 5 muscle-up transitions (jumping or banded) followed by press out of dip if possible

  4. 3 x 5 false grip pull-ups or ring rows

 

 

Training:

“Campus Living”

AMRAP 15 min of:

10 HRPU

30 DU’s

3 alternating arm KB snatch (1.5/1)

10 HRPU

30 DU’s

6 KB snatch

10 HRPU

30 DU’s

9 KB snatch

etc, continuing to add 3 KB snatch to each round until the time is up

 

Score = highest KB round achieved + partial rounds.  For example, if you complete the full round with 18 KB snatch plus an additional 8 HRPU of the next round, then your score is 18 + 8

 

Post “Campus Living” score to TotalWOD!

 

 

Scaling Options:

HRPU

  • scale HRPU with medball assistance

DU

  • sub 3:1 single unders

  • sub max DU in 30 sec

KB snatch

  • scale KB as appropriate to maintain a moderately heavy weight

WOD – October 21, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

We extended the deadline: GET YOUR SWEATSHIRT ORDER IN BEFORE END OF DAY TODAY!!

 

Save the date:

  • 10/29 – Sunshine Kids fundraiser

  • 11/5 – Officer Hardie Burgin fundraiser

  • These events are open to all people (members and non-members).  Please encourage friends and family to come along for a great cause!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

PVC Fran

 

Part 2:

Review SP, PP, PJ

then,

3 sets (starting with an empty barbell and building to SP starting weight) of:

1 SP + 2 PP + 2 PJ

 

 

Strength/skill:

Taken from the rack:

Strict press: 3,2,2,1

then,

Push Press: 2,2,1,1

then,

Push jerk: 1,1,1,1

 

Post heaviest weight but record all weights

 

1) Start at 50% 1RM Strict Press

2) Add weight (5%) each set and try to start the next movement at the weight you ended the previous movement!

3) Goal = 80+% push jerk 1RM (does NOT need to be a new 1RM attempt…just go heavy!)

4) Rest 1-2 min between sets (2-3 min at the heaviest weights)

 

 

 

Training:

Benchmark Friday!

“Helen”

3 rounds for time of:

400m run

21 KBS (1.5/1)

12 Pullups

(compare to 4/19/16)

 

Post press weights and “Helen” time to TotalWOD!

 

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 banded pull-downs

  • sub foot/toe assisted pull-ups

  • sub ring rows

 

WOD – October 20, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

 

Save the date:

  • 10/29 – Sunshine Kids fundraiser

  • 11/5 – Officer Hardie Burgin fundraiser

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

agility/speed ladder

 

 

Part 2:

Review rope climbs and WOD movements and appropriate scales for each

 

 

Strength/skill:

8 x rope climbs

  • Perform rope climbs legless if able

  • Rest as needed between reps, but at least 1-2 min

 

 

 

Training:

“Tabata Mantooth”

20 sec on/10 sec off x 8 rounds of each

Alternating dumbbell/KB snatch (1.5/1; 55/35)

Push-ups

Russian twists w/medball (20/14)

Medball Cleans (20/14)

Score = total reps completed

 

 

 

Post  “Tabata Mantooth” total reps TotalWOD!

 

 

Scaling Options:

Snatch

  • scale weight

Push-ups

  • scale medball assisted

  • scale banded

Russian twists and MBC

  • scale medball weight as appropriate

WOD – October 19, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

 

Save the date:

  • 10/29 – Sunshine Kids fundraiser

  • 11/5 – Officer Hardie Burgin fundraiser

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, November 1, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

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:

row 500m

then,

2 rounds with PVC of:

10 shoulder pass throughs

10 good mornings

10 OHS w/2 sec pause at bottom

 

 

 

Part 2:

Review OHS/overhead position (review WOD movements prior to “sex panther”

then,

2 sets of 3 OHS building to starting “strength” weight

 

 

Strength/skill:

Overhead Squats – 3, 3, 3, 3, 3

  • Start at 50% 1RM

  • Add 5-10% each set as technique allows

  • Goal = at least 80% 1RM without failure

  • Rest 2-3 minutes between sets

  • If new to these movements, stay at moderate weight for all 5 sets and focus on technique

 

 

 

Training:

“Sex Panther”

For time:

42 double unders

21 OHS (95/65)

21 T2B

30 double unders

15 OHS

15 T2B

18 double unders

9 OHS

9 T2B

 

 

Post OHS weight and “Sex Panther” time to TotalWOD!

 

 

Scaling Options:

Double unders

  • sub 3:1 SU

  • sub DU attempts

OHS

  • Scale weight to allow 12-15 unbroken reps 1st round

T2B

  • sub dragon flags

  • scale knees to 90 degrees or K2E