WOD 12/3

Teams of 3

With a partner, split the work up any way you desire, one person working at a time (except on double unders / bear crawl).

25:00 AMRAP
10 shoulder press (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
120 double unders (total for team, everyone working at the same time)
20 power snatches (same)
120 double unders (total for team, everyone working at the same time)
30 Front squats (same)
120 double unders (total for team, everyone working at the same time)
40′ bear crawl (everyone)
*rounds + reps recorded

Did you catch Coach Wes’s last article? If not, check it out here

Screen Shot 2016-01-25 at 3.12.57 PM

WOD 12/2

A. Warm-up plus coaches choice skill practice

B. “Helen of Troy”
3 Rounds
12 ‘Heavy’ Thrusters @ 115lbs / 75lbs /  55lbs
21 Kettlebell Swings @ 24K / 16K / 12K
400m Run
*20:00 Cap

Scaling Guide:
– 9 – 16 Minutes,
– Scale Up: 135/85

Are you ready to celebrate?? We are!
Keep up to date on all the details of our Anniversary Party HERE

Image result for ugly sweater party

WOD 12/1

A. 15:00 EMOM
Min 1 – 3 Tempo Front Box Squat @ 55-65% of max FS
Min 2 – 5 Strict WTD Pull-ups
Min 3 – Rest
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. For Time
15 ‘high’ box jumps @  30” /  24” / 20”
10 squat snatches –power snatch to OHS is acceptable- @ 135lbs / 85lbs / 55lbs
15 clean and jerks (same)

Optional ‘Cash Out’:

3 Rounds
1 minute of wall ball
1 minute of single arm db hang power snatch

Scaling Guide:
– 5 – 9 minutes (10 min time cap)
– Scale up: 36/30″ Box

“Be happy for this moment. This moment is your life.” -Omar Khayyam

_mg_3918-2

WOD 11/30

A.Spend 10-15  minutes working HSPU progressions.  Keep the HSPU strict until you can do at least one strict rep down to 1 abmat today. If you can do deficit, do them!

B.For time
Row  1200m / 1000m* / 800m

Then 4 rounds
10 kipping pull ups (5 with a band)
40′ walking lunge
15 toes-to-bar
15 burpees
*25:00 Cap

Scaling Guide:
– 16 – 23 min, 4:20 for the row and then about 3:00 per round after.  
– Scale Up: Chest to bar instead of kipping pull ups.

“Someone who wants to write should make an effort to write a little something every day. Writing in this sense is the same as athletes who practice a sport every day to keep their skills honed.” – Anita Desai

 

_mg_3643-2

One step at a time

Screen Shot 2016-01-25 at 3.12.57 PM

Yesterday we posted a video on Facebook recounting the story of Kyle Maynard scaling Mt. Kilimanjaro without the luxury of being born with hands and feet. The most powerful part for me is when Kyle began to describe the mental struggle with what seemed like an insurmountable task. Paraphrasing he said “I had to remind myself to not look up and think about how far there is to go. Instead look back and see how far we’ve come. One step at a time.”

 

I want to explore this attitude in the context of all of our fitness journeys. There are many things we see people do in the gym that may seem unattainable.

 

“I want to get a pull-up.”

 

“My goal is to be able to do a muscle-up.”

 

There is no question getting your first pull-up and your first muscle-up are incredibly rewarding moments. They also can be an intimidating or seemingly

But sometimes by putting so much emphasis on such tangible milestones, we forget to look back and appreciate the smaller personal bests—and the equally as important milestones—along the way. Sometimes we even get ahead of ourselves trying to skip steps, and move further along in the process than we’ve earned.

 

The attitude of “One step at a time” is the surest path to obtain goals. For example think about your pulling strength (your eventual road to a pull-up and muscle-up) as being on a 100-step staircase. In this way, pull-ups and a muscle-up are simply just two other steps on the staircase, no less, or no more important, than the step before or the step after.

 

Using this analogy, let’s say a ring row with a perfectly horizontal body is step 25 on the staircase, while a pull-up is step 50, and a muscle-up is step 75.

 

he pulling strength you gain going from step 49 to step 50 is equivalent to the strength gained moving from step 50 to 51 (where step 51 might mean you can do 2 consecutive pull-ups), yet we’re more likely to celebrate reaching step 50 than 51. But why? Why is getting a pull-up somehow more important than being able to do two consecutive pull-ups?

 

It comes down to ego and our perception of what is important.

 

But if you change the way you think and your attitude about what you should or shouldn’t be able to do you’ll have way more to celebrate along the way. You can also look back and appreciate how far you’ve come, instead of fretting over the fact that you’re not quite to that 50th step yet. You also won’t get as frustrated and impatient waiting to reach step 50 because you’ll also get enjoyment reaching step 46, 47, 48, and 49, too.

 

 

Here’s a challenge:

 

Set 5 small goals along the way to your ultimate goal, and remember to pat yourself on the back when you reach them.

 

Because the journey is always more fun than the destination!

 

WOD 11/29

A. 21:00 EMOM
Min 1 – 1 Squat Clean
Min 2 – 1-3 Ring Dips or Ring MU
Min 3 – Rest
*Build to a challenging weight in each exercise

B. 5 rounds
8 squat clean thrusters @  115lb / 75lb / 35lb
4 Shutlle Runs (20′ out 20′ back)

Scaling Guide:
– 6 – 10 min, about 1:30 per round.
Scale Up:
– 135/85lb bar,
– 1 20 ft handstand walk and then 3 shuttle runs each round instead of 4 shuttle runs.

Optional ‘Cash Out’:
AMRAP 5 minutes
30s hang on the pull up bar
25 cal row

 

We’re celebrating 8 years! Come join us for the party!

8th-anniversary

WOD 11/28

A. 21:00 EMOM
Min 1 – 2 Tempo Front Box Squat @ 65-75% of max FS
Min 2 – 4 Strict WTD Pull-ups
Min 3 – Rest
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. 4 rounds
7 hang power snatch  95lb / 65lb  / 35lb)
7 Overhead Squat (same)
14 Box jump ( 24” / 20” / 12”)
*15:00 Cap
*time recorded

Optional ‘Cash Out’:
3 Rounds
50m farmer carry
15 burpees

Scaling Guide: 7 – 11 min, about 1:45 per round. Scale Up: 115/75lb bar

“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.” -Donovan Bailey

 

_mg_3623-2

WOD 11/26

A. In teams of 2

15:00 AMRAP

20 Partner Wall ball @ 20lb / 10ft, 14lb / 9ft, 10lb / 8ft
(Partner squats, throws ball to target, partner catches, squats and returns = 2 reps)

200m run with medball
(one ball shared between partners)

20 Sit-up with med ball pass
(only partner holding the ball does the sit up)

Partner 1K Row AFAP  (Split up however you see fit)

Don’t forget about our blanket drive! Bring them in and drop them in the box up front!

Displaying blanket drive Pic for social media.jpg

WOD 11/25

9 & 10 am classes only today

A. 10:00 EMOM
Min 1 – 3 Strict Press
Min 2 – 3 KB / DB Single Leg DL

7:00 AMRAP
7 DL @ 115 / 75 / 15
7 Push Press (Same)
30 Double Unders (60 singles)

*Rounds + Reps recorded

Optional ‘Cash Out’:
3 rounds
40′ suitcase walking lunge
15 burpees

 

Get those hoodie orders in! Our order is being placed at 9 am Friday!
ORDER HERE

hoodie-mock-up-2016-3