Workout

8/29/18

Capable.

Announcements
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Strength
False Grips Session 2
2 sets of :20 false grip lean
3 sets of:
5 Chin over ring/bar hold + negative*
3 Top and bottom ring support holds.**

*5 sec hold + 5 sec negative
**5 sec hold at each position is one rep

3 sets of:
5 Toe assisted muscle ups
10-15 Tuck sits

2. Workout
For time:
35/30-cal. SkiErg*
30/25 Burpees to bar
40 Pistols to a box, 20/16”
25 Box jump-overs, 32/28″ box
110-foot Sled pull, (heavy)
*Use our ski ergs. Start athletes every 2:00. Sprint effort!

3. Cashout/Cooldown
5:00 Walk, bike, or row easy
1:00/1:00 Couch stretch
0:20 Elbow to foot
0:20 Upright
0:20 Reach to wall

COACH AND ATHLETE NOTES:
We are getting day 2 of our ring strength program. Again, we want to keep it easy and feel out the movements and build confidence. The workout is a chipper inspired from the Chaos event at the Games. All pistols to a box today and focus on knees tracking perfectly over the toes. Have fun, go fast, but keep it feeling good!

8/28/18

Jumprope skills today.

Announcements
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Strength
OTM x 10 minutes:
3 Seated box jumps @ 70% height

2. Workout
5 Rounds:
40 Single unders or run in place
Run 200
40 Single unders or run in place
10-20 Double unders or tuck jumps
Rest 90 seconds

3. Cashout/Cooldown
50 Abmat situps

COACH AND ATHLETE NOTES:
For seated box jumps, land with full foot on box at 90 degrees knee bend or above. Some jump rope skill work for all levels. Choose an easier jumprope version that you can maintain nearly unbroken for the first two sets. Then, do a more difficult version to finish out the round. It shouldn’t take more than a minute to do the more difficult version. Attempts count. Rx+ can scale up to double unders and triple unders!

8/27/18

5:15 pm class GTO’s.

Announcements
9/1 – Saved by the Barbell WOD for CF Kids. Please sign up for a heat here.
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Strength
False Grips Session 1
2 sets of :20 false grip lean
3 sets of:
8-10 Tempo ring rows
8-10 Tempo ring push ups

Tempo is 3 seconds at the top, 3 seconds down, 1 second at the bottom, and 1 second pull.

3 sets of:
5 Toe assisted muscle ups
10-15 second or rep hollow hold or rock

2. Workout
OT4M interval x 4 sets:
15 Double kettlebell Russian swings
300/250-meter Row
*Sprint effort. Record your fastest round only.

L3 – 53/35 lb. KB’s
L2 – 35/26 lb. KB’s
L1 – 26/16 lb. KB’s

3. Cashout/Cooldown
1:00/1:00 Standing pigeon stretch

COACH AND ATHLETE NOTES:
We are kicking off a ring strength program today. It will be 2 sessions/wk on M/W for the next 6 weeks. Please try and make these sessions. Goal is to build confidence in the movements, so we’ll be doing lots of modifying/scaling to ensure mechanics are sound.

8/25/18

Maybe some of this at the park today?!

Workout of the Day
Due to the powerlifting clinic at the gym today, our only workout will be at 9am at East Park today. Join Pat for a creative and fun workout. Directions to East Park here.

8/24/18

What is that over Tiago?

Announcements
8/25 – Powerlifting clinic @ MBS. 9am workout only held at East Park
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Strength
On the :90 x 7 sets:
1.1.1 Build up to a 3RM Power snatch*

*This means to put the bar down between each rep. No touch and go.

2. Workout
AMRAP 15:00
*At a moderate pace
5 Deficit push-ups (4″/3″)
10 Ring rows
15 V-ups

AMRAP = As many reps as possible

*Even though there is a leaderboard for reps this is not meant to be completed for intensity but for the quality of movement.

COACH AND ATHLETE NOTES:
Hitting up some snatch work again on a Friday. Again, focusing on form and getting clean catches overhead. A laid back AMRAP of bodyweight movements to finish up.

8/23/18

Hang in there!

Announcements
8/25 – Powerlifting clinic @ MBS. 9am workout only held at East Park
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Workout
Deck of Cards WOD
2 person teams
30 min AMRAP
Hearts – Push-ups
Spades – Sit-ups
Diamonds –Knees to Elbows
Clubs –Squats
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 11 reps

Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of knees to elbows. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up or the deck is completed.

If a Joker card is flipped over, both partners must do 10 burpees. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.

2. Cooldown
1:30/1:30 Couch stretch

COACH AND ATHLETE NOTES:
Yeah! Grab a buddy (or two) and see how far through a deck of cards you can do. Bodyweight movements only baby!

8/22/18

Who needs a flashy monitor for a boat race?

Announcements
8/25 – Powerlifting clinic @ MBS. 9am workout only held at East Park
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Strength
OT3M x 5 sets:
5 Deadlift. Build to a 5RM

2. Workout
AMRAP 10:
15 Plate GTO, 45/35 lb.
30 Double unders

2. Cash out
1:30 Upper back roll
1:00/1:00 Banded shoulder stretch

COACH AND ATHLETE NOTES:
Workin’ that posterior chain and explosiveness today. Get a clean 5RM deadlift for the records.

8/21/18

Job well done to all our Spartan racers this past weekend. We had nearly a dozen hit the mountain!

Announcements
8/25 – Powerlifting clinic @ MBS. 9am workout only held at East Park
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Strength
OTM x 10
1 Overhead squat. Build up conservatively to an easy single.

2. Workout
For time:
2 rounds of:
10 Pull-ups
15 Overhead squats

Into 2 rounds of:
10 Pull-ups
10 Overhead squats

Into 2 rounds of:
10 Pull-ups
5 Overhead squats

L3 – Kipping chest to bar, OHS use 95/65, 115/75, 135/95
L2 – Kipping chin over (can use small band), OHS use 75/55, 95/65, 115/75
L1 – 15 Ring rows, OHS use 45/35, 55/45, 75/55

3. Cooldown
Cool Down (50:00 – 60:00)
1:30/1:30 Lat. roll
1:00/1:00 Banded shoulder stretch

COACH AND ATHLETE NOTES:
The OTM OHS is to make sure we are warmed up properly for the workout before we add intensity. Don’t try and break any records. Quality form is key on the workout today. Don’t be a clock-whore please!

8/20/18

Jill.

Upcoming events
8/25 – Powerlifting clinic @ MBS. 9am workout only held at East Park
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Workout
4 Rounds for time:
Run 350 meters
50 yard sled drag at 2x bodyweight
Row 20/15 calories
5 Clean and jerks at bodyweight
Rest 1 minute

L3 – As written
L2 – Reduce body weight by 25%
L1 – Reduce body weight by 50%

2. Cashout
1:00/1:00 Barbell quad roll

COACH AND ATHLETE NOTES:
A nice mixture of cardio, strongman, and weightlifting. This should be heavy and challenging. At the same time, you should be able to do with only short rests and be able to continue moving.

8/18/18

Marathon row.

In case you didn’t know, Boot Camp classes have been doing the marathon row all week. If you haven’t been participating, today is your chance to see what it feels like to row for a really, really, really long time. Yah!

Workout of the Day

1. Workout
In Teams of 2 or 3:
Row as many meters as possible in 60 minutes.

2. Cashout
1:00 Supine hamstring wall stretch
1:00 Supine banded squat wall stretch
Go for a 15:00 – 30:00 walk in the evening.

COACH AND ATHLETE NOTES:
If you already started this in bootcamp this week, now is your time to finish. If you didn’t get a chance to start, give a 60 minute effort now.