Workout of the Day

7/3/18

It doesn’t get easier. You just get better.

**Schedule reminder, we will only have a 10am Hero workout on Wednesday the 4th.**

Workout of the Day

1. Workout
4 Rounds for time:
20 Box jumps (24″/20″)
20 Kettlebell swings (53lbs/35lbs)

2. Cash out
3 Rounds, NOT for time:
6/6 Lateral sandbag backloaded step-up (16-24”)
10/10 Single leg KB RDL

COACH AND ATHLETE NOTES:
Focus on keeping a fast pace, fast transition times, and unbroken sets on the swings. Faster athletes will finish this workout in under 8:00 and no one should exceed 13:00. The box jump height should allow for consistent reps to be performed and never take longer than 1:15 on any round.

7/2/18

THIS is my favorite. Working out with friends.

**Schedule reminder, we will only have a 10am Hero workout on Wednesday the 4th.**

Workout of the Day

1. Strength
Every 2:30 for 4 sets: 5 Push Press, building to EASY 5.

2. Workout
AMRAP 12:
9 Pull ups
7 Ring dips
5 Push press

3. Cooldown
1:00/1:00 Lat roll
1:00/1:00 Banded shoulder stretch sequence

COACH AND ATHLETE NOTES:
This is an upper body demanding workout with some pressing redundancy. Shorter reps allow for the intensity to be high. Use FALSE GRIPS and hold the standard on dips!

6/30/19

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Workout of the Day
1. WORKOUT
“Hot Shots 19”
6 Rounds for time:
30 Air squats
19 Power cleans (135lbs/95lbs)
7 Strict pull-ups
400-meter run

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

COACH AND ATHLETE NOTES:
On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. This is a longer duration workout where faster times will be under 30:00 and everyone should be encouraged to finish in under 40:00. If the first round exceeds 6:00, you should consider scaling the load on the power clean and/or reps of each movement.

6/28/18

CF Kiddos. Photo courtesy Sam C.

Reminder, tomorrow night is the Bare Knuckles Weightlifting Meet on our tarmac. Women will start us off at 5:15pm. We will have chairs set up along with some things for kids to do if you want to bring them and keep them contained. 5:15pm and 6:30pm WOD classes are cancelled..There is only the 4pm WOD and 4:45 Boot Camp. Thanks!

 

Workout of the Day
1. Workout
Shoulder press, 1-1-1-1-1
Push press, 1-1-1-1-1
Push jerk, 1-1-1-1-1

2. Cashout
2:00 Wall ball and weight t-spine mobility
1:00/1:00 Hanging bar partner shoulder stretch

COACH AND ATHLETE NOTES:
This is a heavy vertical pressing day that starts with the movement organized from least complex to most complex. The goal is for the load to increase every set over the course of the 15 sets.

6/27/18

Mikah and Everett at Murph. Photo courtesy Sam C.

Workout of the Day
1. Strength
For 10 minutes: deadlift, 5 sets of 3 reps, building to an EASY set of 5. Do a set of 10 hollow rocks between each.

2. Core strength
For time:
3 Rounds
21 Pull-ups
12 Hang power cleans
400-meter run

L3 – 155/105 lb.
L2 – 115/75 lb.
L1 – 85/60 lb., jumping pull ups, 200 meter run

3. Cashout
2 rounds
3/3 Alligator rolls
1:00 high plank
3/3 Alligator rolls
1:00 low plank

COACH AND ATHLETE NOTES:
Purpose of the deadlift work is to activate the glutes and core before the workout. On the WOD, faster athletes could finish this in under 10:00. The pull-ups should not slow the athletes down significantly and take no longer than 1:30 to complete in a single round. The load on the cleans should be challenging for 12 reps but not need to be broken more than 2 times on any round.

6/26/18

You might feel like this after today’s workout.

Workout of the Day
1. Workout
Strongman-style
3 Rounds for reps:
1:00 max reps heavy sled push (10 yard intervals of 205/135 on sled)
1:00 rest
1:00 DB burpees over box, 50/35 lb. DB’s with 24/20”
1:00 rest
1:00 Stone over shoulder, big/small
1:00 Rest

2. Cashout
“Tabata” of hollow hold
then,
1:30/1:30 Barbell quad smash or barbell lower leg smash
1:30/1:30 Upper back roll with plate

COACH AND ATHLETE NOTES:
This is a mix of crossfit and strongman . Brace that core and be ready to breath all at the same time.

6/25/18

That’s one sexy group of humans there!

We have 26 ppl signed up for the MBS Bare Knuckles Weightlifting meet this Friday 5-7pm. Timeline will be posted on Facebook shortly. Come hang out, play Spikeball, and cheer on our guys and girls!!

 

Workout of the Day

1. Strength
Front squat to a box. 5 sets of 3, building. Do a :20 side bridge on each side after each. Purpose of the box is to practice getting the hips back and engaging glutes.

2. Workout
For time:
75 Back squats
*At the top of each minute, including 0:00 perform 35 double unders.

L3 – 135/95 (If back squat is over 315/200 lb.)
L2 – 115/75 (If back squat is over 275/185 lb.)
L1 – 95/65 (If back squat is over 225/155 lb.)

3. Cashout
Sally up / Sally down
High & Low Plank

2 Sets each leg
0:45 PNF Banded Hamstring Stretch
0:30 Cross Body Banded Stretch
0:30 Open Hip Banded Stretch

COACH AND ATHLETE NOTES:
The point of the light weight back squats after the front squat session is to ‘burn’ in good form. So, please use a weight that you can move well with and sit the hips back! You should be able to do 10-15 reps unbroken and move it like a PVC!

6/23/18

Rich, getting down on a Saturday!

Reminder, you’re not cool unless you’re doing a Manitou Incline with us tomorrow. We leave the gym at 6am!

Workout of the Day
1. WORKOUT
Partner workout for time:
50 Synchro push jerks (95lbs/65lbs)
25 Synchro toes to bar

Directly into

EMOM for 7:00
0:20 Handstand or plank hold

Directly into

With a partner alternating sets
3 x 5 Strict handstand push up or push up practice

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

COACH AND ATHLETE NOTES:
This is a light loaded and high rep stamina workout that requires a bit of teamwork to move efficiently. The load on the push jerk should allow for at least 25 reps to be completed unbroken. Scale the toes to bar to a variation that allows for at least 10 reps to be completed unbroken.

6/22/18

Manitou Incline this Sunday. Leaving the gym at 6am for carpools.

Have you climbed the Manitou Incline yet? Why not? Join us on Sunday. We’re leaving the gym at 6am and carpooling!

 

Workout of the Day
1. WORKOUT
Every 4:00 for 8 rounds:
Intervals 1/3/5/7 Run 400 meters
Intervals 2/4/6/8 Run 200 meters

2. Cool down
2 Rounds
0:40 Plank (add weight if needed to make more challenging)
0:20/0:20 Side plank

1:00/1:00 Standing calf stretch
1:00/1:00 Pigeon stretch

COACH AND ATHLETE NOTES:
This is a high volume accumulation run session using short to moderate distance intervals. Attempt to keep a challenging but consistent pace on all effort.

6/21/18

Yoga on the tarmac tonight 7:30-8:30PM. Photo courtesy of Sam.

Reminder, Yoga tonight 7:30-8:30pm. Bring a buddy and a mat!

 

Workout of the Day
1. WORKOUT
AMRAP 20:00
5 Chest to bar pull-ups
10 Wall ball shots (20lbs/14lbs to a 10′ target)
15 Kettlebell swings (53lbs/35lbs)

Scaling options
L3 – As written
L2-L1 – Reduce medicine ball and KB weight

2. Cooldown
1:30/1:30 Lat roll
1:00 Kneeling forearm stretch

COACH AND ATHLETE NOTES:
This is a high rep light loaded workout. Focus on fast cycle times throughout the majority of the workout.