pat.burke

7/19/18

Athlete Dev C. cleaning a weight easily.

Reminder, Yoga on the Tarmac tonight at 7:30-8:30pm. Bring your own mat and a friend if you have em’!

 

Workout of the Day

1. Workout
AMRAP 10:00
10 Sumo deadlift high pulls
10 Box jump overs
10 Front rack reverse lunges

L3 – 95/65 lb., 24/20”
L2 – 75/55 lb., 20/16”
L1 – 65/45 lb., 16/12”

2. Cooldown
Parallettes (or boxes, or plates)
2 x 10 Heel taps (both legs)
2 x 0:05 Tuck-sit hold
2 x 0:05 Single leg L-sit
2 x 0:05 L-sit

COACH AND ATHLETE NOTES:
This is a light loaded workout with the intent to maintain a fast pace throughout the 10:00. Achieving 7 rounds would be a tough goal and all athletes should strive to achieve 5 rounds or more.

7/18/18

Introducing Deidre as our Nutrition Coach at MBS!

Reminder, Yoga on the Tarmac tomorrow night 7:30-8:30pm. Bring a friend and a mat if you have them! Please RSVP ahead of time here.

 

Workout of the Day

1. Strength
12:00 to establish a 1 rep max shoulder press. Start at an empty bar and make 5-10 lb. jumps (10-15 sets)

2. Workout
2 Rounds for reps:
2:00 max rep strict pull-ups/chins
1:00 rest
2:00 max rep ring pushups
1:00 rest
2:00 max double KB front rack walk (53/35 lb.)

L3 – As rx
L2 – Use 1-2 band for strict pull ups
L1 – Strict ring rows, elevated ring pushups

3. Cool down
1:30/1:30 Banded shoulder stretch

COACH AND ATHLETE NOTES:
This is a high rep upper body stamina focused session. Attempt to get a minimum of 20 reps on the pull-ups and push-ups each round.

7/17/18

Our (strong AF) ladies of the Bare Knuckles weightlifting meet.

Reminder, Yoga on the Tarmac Thursday night (with Coach Brittany!) 7:30-8:30pm. Bring a friend and a mat if you have them! Please RSVP ahead of time here.

Workout of the Day

1. Workout
AMRAP 25:00
Run 400 meters
*Rest the same amount of time that you ran.

*Leaderboard is total meters ran, break the 400m up into 100’s for logging if needed. For example, if an athlete gets 5 rounds + ran half of the next round their score is 2200.

2. Cash out
EMOM for 7:00:
Wall Walk + (0:05 – 0:30) Handstand hold based on ability

COACH AND ATHLETE NOTES:
This is a running stamina workout. Athletes should attempt a hard pace in the first round, 80-85% effort and try to maintain that pace on subsequent rounds.

7/16/18

Back to work. Photo courtesy of Luke Tevebaugh.

Reminder, Yoga on the Tarmac Thursday night (with Coach Brittany!) 7:30-8:30pm. Bring a friend and a mat if you have them! Please RSVP ahead of time here.

 

Workout of the Day

1. Strength/Skill work (not for score)
Double overhand fat bar deadlift. In 15 min, find a heavy 3. Use a 2-4” deficit.

2. Workout
27-21-15 reps for time:
Kettlebell swings
Wall ball shots

L3 – 72/53 lb. KB, 20/14 lb. ball
L2 – 53/35 lb. KB, 14/10 lb. ball
L1 – 35/26 lb. KB, 10/6 lb. ball

3. Cashout
2:00 Plank hold on elbows, accumulated
*Scale up to a band resisted if able

COACH AND ATHLETE NOTES:
A little deficit deadlift fun on fat bars to get started. Keep it easy and just soak up the differences in using the fat bar with OH grip and deficit. A quick burner of KBS and wall balls before hitting a cash out of an elbow plank.

7/14/18

The Brute Force Mile this morning at 9am!

Workout Schedule for Saturday morning:

7:45am – Partner WOD (you’ll have to come in to see)

9:00-10:30am – Brute Force Sandbag Mile. We’ll have it on the board!

Reminder, Sundays 9:30-10:30am Spartan Training as well. Come practice obstacles and get a great workout.

7/13/18

This is how we get down on a Friday!

Reminder, tomorrow we have the following schedule:

7:45am – Partner workout

9:00am – Brute Force Mile <–this is where we’d like you to be if you can make it!

10:15am – cancelled.

 

Workout of the Day

1. Workout
“Josie”
For time:
1-mile Run
Then, 3 rounds of:
30 Burpees
4 Power cleans (155lbs/105lbs)
6 Front squats (155lbs/105lbs)
Then, 1-mile run

*Wear a 20lbs/14lbs vest if you have one.
40 min cap

2. Cool down
1:30/1:30 Couch stretch

COACH AND ATHLETE NOTES:
Hero WOD! The challenging part for this workout is the volume of burpees as well as the final mile run. The load on the power cleans and front squat is moderate and should not take up a lot of time, all sets should be unbroken or fast singles. Faster athletes will finish this workout in under 30:00 and no one should exceed 40:00. Only advanced athletes doing the rx’d loads should attempt this workout with a weight vest today.

7/12/19

Yoga = naptime. Haha, not really!

Reminder, next Thursday the 19th is our final summer session of Yoga on the Tarmac from 7:30-8:30pm. Come join us and bring a friend or two!

 

Workout of the Day

1. Strength
Workout, part 1
Every 3:00 for 5 sets
3 Thrusters

Workout, part 2
Every 3:00 for 5 sets
3 Push Jerk

2. Cooldown
1:30 Upper back roll with plate

COACH AND ATHLETE NOTES:
The Push Jerks will begin on the next interval following the completion of the Thrusters. The first set on the push jerk should be at or slightly above the final thruster work set. Attempt to build to a 3 rep max on the push jerk by the final set. Decrease loading if needed.

7/11/18

Brandon is back to coaching after ACL surgery! Looks like everything is healing up well!

Our next Basic Training course starts next week. Do you know anyone that should try out CrossFit? Let them know to reach out to get on the next beginner’s course!

 

Workout of the Day

1. Workout
For time:
45 Back squats
45 Deadlifts

12-min cap

Guys, use 50-60% of 1RM back squat and deadlift. Girls, use 60-70% of 1RM back squat and deadlift. Record your weights used in workout notes.

3. Cool down
3:00 Bike, row, or run easy
75 band good mornings (easy band)

COACH AND ATHLETE NOTES:
This is a heavy conditioning workout that is very intensive on lower body and musculature of the trunk. Ensure proper mechanics are maintained and rest when necessary to achieve quality reps.

7/10/18

Our early group in last Wednesday’s Hero workout.

 

Workout of the Day

1. Workout
AMRAP 5:00
Double unders, 20-20-20-20…
Strict Pull-ups/chins, 2-4-6-8…
Continue adding 2 reps after each round of pull ups/chins.

*Continue until the clock hits 5:00.

5:00 Rest

AMRAP 5:00
Cal Bike or row, 2-4-6-8…
Strict Handstand push-ups, 2-4-6-8…
Continue adding 2 to each until 5:00

2. Cash out
Banded shoulder stretch sequence
2 Sets each side of:
0:30 Lat stretch
0:30 Hand up and over stretch
0:30 Elbow in band

*Go through all 3 movements on the right side and then do the left side.

COACH AND ATHLETE NOTES:
“Rx” today is just taking the time to do YOUR best movement form. Use bands, Abmats, negatives, boxes or whatever devices you think will allow better ‘understanding’. 🙂 Or, challenge YOURself and do without any assistance at all!

7/9/18

The Brute Force Mile this Saturday 9am!

Reminder to come join us this Saturday for the Brute Force Mile. It will be a challenging sandbag workout. We have plenty of different sizes of sandbags for all skill levels. Friends and family welcome.

 

Workout of the Day

1. Workout
“Run from the snatch”
For time:
Run 200 meters
10 Squat snatch @ 60%
Run 200 meters
8 Squat snatch @ 70%
Run 200 meters
6 Squat snatch @ 80%
Run 200 meters
4 Squat snatch @ 90%
Run 200 meters
2 Squat snatch @ 95-110%

Cap at 15 min

*Maintain +/- 5% of these percentages. Just a guideline for best results.

3. Cooldown
2 x 5 Spotted strict toes to bar
2 x 3 Spotted top half strict toes to bar
3 x 1 Spotted strict toes to bar + super slow eccentric

COACH AND ATHLETE NOTES:
The focus is to push ourselves in the snatch today. The ‘runs’ can be ‘jogs’ and just to shake off and reset for the next set. Record a final heavy single in the snatch today. BTW, these are all singles..no touch and go on any reps.