pat.burke

1/3/18

Workout of the Day

1. WOD
3 Sets of 90 seconds each of:
Rowing @ 1000/800 cal per hour
Alternating Single-Arm Dumbbell Power clean (45/30)
Bike @ 228 / 288 Watts
Box Step Ups (20/12)
Rowing @ 1000/800 cal per hour
Push Ups (Done as singles)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
27 minutes of non-stop work today. Expect stagger-starts and feel free to sub rowing, biking, skiing as needed to meet the needs of the class, and jumping jacks are always a great last resort. Round one will be deceiving as you will want to go out harder than you should. Don’t exceed the numbers listed on the row/bike. If you want to go harder on round 2 and 3, let your coach know how that worked out for you.

 

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1/2/18

Workout of the Day

1. Strength (15:00-33:00)
3×3 Back Squat – Across

2. WOD (35:00-55:00)
4 Rounds
5 Dumbbell Man Maker each arm 50/35
50 Double Unders or Speed Steps
5 Dumbbell Man Maker each arm 50/35
15 Parrelette Facing Burpees
Rest 2min

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Work up to some heavy triples and try to hold on to the weight for all sets. Newer athletes should work on light-moderate loads and focus on form and breathing. The WOD has some pulling, some pushing, and a lot of jumping. Stay consistent with the motions, and sprint on the last round!

 

Posted in Workout | Comments Off on 1/2/18

1/1/17

*******************************************
ONE CLASS ONLY @ EACH LOCATION
9am – Hanger
11am – Deuce
(regular class schedules resume tomorrow 1/2)
********************************************
Workout of the Day

1. WOD
Watch The Ball Drop
10-9-8-7-6-5-4-3-2-1
Wall Balls
Burpees
** Each round begins by yelling the round number you are starting at the top of your lungs, and the WOD doesn’t end until you yell HAPPY NEW YEAR!!!

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This WOD is pretty fast, but the rapid center-of-gravity changes on every movement can make you feel a bit Pukie. This is especially true if you PR’ed you Alcohol intake last night. Concentrate on breathing and moving steadily through every rep. Make the transitions fast, and have fun!

Posted in Workout | Comments Off on 1/1/17

12/31/17

**Only 1 Class tomorrow, Jan. 1 at each location!
9:00am @ The Hanger, 11:00am @ The Deuce**

Open Gym & Skills Work!

Note: New Sunday Open Gym Times for The Hanger, 9:30-11am going forward into 2018! 

Posted in Workout | Comments Off on 12/31/17

12/30/17

Workout of the Day

1. Partner WOD (30:00-50:00)
** 20 min cap

Each Partner does:
1k Row

Then each partner does
50 Overhead Squats (55/45)

Then Each partner does
30 Burpees

2. Flexibility & Core Accessory Work (50:00-60:00)
1) 3 rounds
5 V-ups
10 Tuck crunch
15 Sit-ups
1 minute sit N’ reach

2) 30 Pass Throughs

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today is “You-go-I-go” format, and they should be sprints! You get to rest for a while when you are done with each effort, so make your working sets count! Those last 30 burpees should be an all out sprint. There is a 20 minute cap, and that means you need to move to finish this one!

 

Posted in Workout | Comments Off on 12/30/17

We’re Starting The New Year With a BANG!!!!

We’re Starting The New Year With a BANG!!!!

BRING A FRIEND WEEK 2018!!!!

 

*Both locations- Broomfield/Arvada All Day-All Classes-All Week!

*Do my friends have to be “in shape”, or have CrossFit experience to participate? Absolutely not!
We have 10 years of experience in helping all levels of athletes participate in CrossFit, regardless of current fitness level.

*How many friends can I bring in? As many as you’d like.

*Do I need to do anything? To make this experience the best possible, please have your guest fill out the online free week form and indicate what class they’ll be attending. We’ll take care of the rest! Click Here OR shoot us an  e-mail

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12/29/17

Workout of the Day

1. WOD (30:00-49:00)
Every 3 minutes for 5 sets:
2 Back Squats

2 Back squats at 85%, rest
2 Back squats at 90%, rest
2 Back squats at 95%, rest
2 back squats at 90% rest
2 Back squats at 90% DONE.

2. Accessory Work (49:00-60:00)
200 meter Farmers Carry (70/53)
*This is a walk, not a run. Every time you stop do 7 Double Kettlebell Front Squats
**Do not exceed 5 breaks

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Every working set today should be above 85% as we are working on absolute strength, so long as our form is good. If you have trouble hitting depth, or feeling comfortable with weighted squats, treat today like squat-therapy and work on your weaknesses with medium-light loads.

 

Posted in Workout | Comments Off on 12/29/17

PB Log day 27

Hitting some jerks off blocks.

 

This is a bit of an experiment here. I want a place to share a record of my training. Why? Well, I feel like most of what I know has come through the process of testing on myself before sharing with others. What I know about nutrition is what I’ve learned through trying to improve my nutrition to ‘look better naked’ and ‘go to the CrossFit Games’. Same goes for my goals of ‘getting stronger’, ‘improving flexibility’, ‘recovering better’, and so on. Some things, I’ve learned, have worked better than others. And, sometimes it’s not so much about ‘works’ versus ‘doesn’t work’, but how it depends on your training goals, current lifestyle, and so on. There’s really just a lot to it and it’s hard to sit down and write posts on certain topics because I feel like some topics would require writing a whole book..Sooooo, rather than writing a book, I’m just going to share some day-to-day material and hopefully there will be some gold nuggets that folks can learn from!

A little context…

I’m probably 4-5 weeks of decent training in at this point. Meaning, I’ve been in a consistent, mostly uninterrupted groove for that long…Prior to that I was training as well, but I had a lot of business and life stuff going on where my training wasn’t consistent…It’s all about consistency!

I’m following Train FTW programming developed by Matt Chan. It’s definitely one of the better programs I’ve followed. I enjoy his stuff. But, I should note that I deviate from the programming fairly regularly as I like to throw some of my own snaz in…For instance, today didn’t call for jerks. But, I felt like hitting jerks so I did some – a lot of them!

If you didn’t know, I had a hip labrum surgery 2 years ago. Believe it or not, I’m still recovering. I think my little nerves are still regrowing and making some final connections after being gouged through during surgery. I’m probably back to 90% of my pre-injury status in terms of strength…Conditioning never got lost, but all my max lifts (back and front squat, deadlift, snatch, and clean and jerk) all went on hiatus for a couple years!

Ok, enough contex..On to the cool stuff!

Today, Dec 27 2017

– Coached four 1-hour CF classes from 7a to 1230. Ate 3 scrambled eggs and about 6 oz of leftover prime rib along with plenty of coffee and BCAA’s.

– Workout session at.  1pm

EMOM x 15 min:
:30 medium hard on air bike – hit 10+ calories each time
:30 air squats – hit 15 reps ea time

5 min rest, then

Begin working up to a 1Rm split jerk from blocks. Built up to 255 over 15 minutes. Shoulders (and basically everything beneath them) were a little shaky from the workout, so stopped there.

Then, a series of drop sets (ea set took 3-5 minutes..wasn’t really on the clock)

5 sets of 1 rep at 220
5 sets of 2 reps at 198 (kg plates)
5 sets of 3 reps at 176
5 sets of 4 reps at 155ish
5 sets of 5 reps at 135

5 min rest, then

EMOMx10:
1 legless rope climb + 7 toes to bar

That was it for the day. I finished with some leg stretching and crossover symmetry between stretch sets. I feel like I could’ve gone a bit harder on pretty much everything, but I’m happy with it considering I got a pretty decent head cold right now. I’ll give it a 7. By the way, 7+ training days are plenty good and nothing to be disappointed about!

Finished off the day by doing some misc. gym work (emails) along with a trip to Lowes with the fam. Ate a burrito bowl (no wheat for me plz) with extra steak and guacamole. And, I’m finishing my second protein shake of the day before I head to bead.

8:35pm. Calling it a day

PB

12/28/17

Workout of the Day

1. Team WOD (15:00-60:00)
In Teams of 3
45 minute row for max distance
-One person works at a time.

*If you have the equipment use the assault bike or airdyne bike today.
**Accumulate 15 challenging Strict Handstand Push-ups throughout the duration of this workout.

2. Cool Down (optional)
If time allows:
1) Pigeon Stretch, 60-90 seconds per leg
2) Kneeling Forearm Stretch, 60 seconds

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Looking for hard sprint efforts amongst 3 athletes today. Do not treat this like 3 intervals of 15 minutes, you should be switching often and rowing really hard. If you aren’t out of breath in the minute you are rowing WAY too easy. The HSPUs are designed to be performed in sets of 3-5 of the hardest variation of HS pressing you can do for reps. Deficit, or parallettes for the ninjas, and scaled with AbMats or pike pushups for the rest of us.

 

Posted in Workout | Comments Off on 12/28/17