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Weekly Updates 9-21-15 to 9-27-15

Article Of The Week:

Rest days are beneficial to allow the body to heal damaged muscle tissues,

Video Of The Week:
Breathing cues before lifting: in the link below:

Nutrition Information Of The Week:
Useful information about carbohydrates:

Weekly Workouts

Wednesday

SKILL
Deadlift 5 x 3 (All at 75% new set every 2:00)

METCON
20 minute AMRAP
200m Run/250m Row
15 Kettlebell Swings - 70/53 or 53/35/26
15 Hang Power Cleans - 115/85 or 85/55
15 Bar Facing Burpees

Thursday

METCON
5 Rounds for Time
40 Double Unders/120 Singles
20 Jump Squats
10 Box Jumps

SKILL
AB WORKOUT - Coaches Choice

Friday

SKILL
Back Squat
New set every 3:00
6@70%
6@80%
3@90%
2@95%

METCON
4 Rounds for Time
30'ft Handstand Walk or 30 Shoulder Touches
20 Hand Release Push Ups
10 Toes to Bar/Knees to Elbow
REST 1:00 minute after each Round

Saturday

METCON
50 Double Unders (100 Singles)
25 Wallballs
10 Hang Power Cleans 135/95
5 Box Jumps 30/24

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Thats a 95lb snatch in the Jerusalem Cruisers.

 

 

**Reminders- Bring a Friend week is here! Look forward to an awesome and exciting week of workouts, and be sure to let all your coolest friends know they can come and workout with you.. for FREE!

Article Of The Week:
Great tips and perspective from a multiple games event athlete:

Video Of The Week:
Why do bands matter when mobilizing? 

Nutrition Information Of The Week:
Sneaky ways to sabotage yourself towards a lean body:

THIS WEEKS WORKOUTS

Monday

Met-Con

Partner WOD

5 Rounds 

20 Alternating Box Jumps

20 Wallballs(10 each)

20 Ab Wallball toss over the Box

 Skill

Back Squat

4 X 6

 

Tuesday

Skill

Thrusters:)

6 X 3 

Met-Con

10 Thrusters

1 Box Jump

9 Thrusters

2 Box Jump

8 Thrusters

3 Box Jump

7 Thrusters

6 Box Jump

6 Thrusters

5 Box Jump

5 Thrusters

4 Box Jump

4 Thrusters

3 Box Jump

3 Thrusters

2 Box Jump

2 Thrusters

1 Box Jump

1 Thruster

 

 

Wednesday

Skill

Jump Rope & Kettlebells

Met-Con

 21-15-9

Row for Calories

Kettlebell Swings

Burpees to a 6" Target

 

Thursday

Skill

Push Press

6 X 4

Met-Con

TABATA"

8 Rounds of each Movement for :20seconds of WORK then :10seconds of Rest

Jump Squats

Mountain Climbers-Floor or Rings

Push Press

Plank Hold

 

 

Friday

Skill

Bench Press

5 X 5

Met-Con

15 minute AMRAP

200m Run

3 Rounds of Cindy

Repeat-Repeat-Repeat for 15minutes

 

Saturday

Skill

Deadlift-Pause above the knee on the decent

3 X 8

 

Met-Con

"DT"

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Article Of The Week:
Apply what part of this article pertaining to strength gains might benefit/work for you:

Video Of The Week:
Charles is a M2 All-Star! 

Nutrition Information Of The Week:
The importance of knowing the speed of your metabolism:

Schedule Update:

Please view your emails for holiday hours this weekend! Please enjoy your holiday with friends and family and be safe!

THIS WEEKS WORKOUTS

MONDAY

"The Dingledine" 12 minute AMRAP
5 Kettlebell Snatches (5each arm)
5 Hang Power Snatch - P:115/85 F:85/55
Even minutes KB Snatch
Odd minutes Hang Power Snatch
**with the remainder of each minute complete ME Burpees☺** Score=Total # of Burpees
 
SKILL
6 X 1 Snatch Push Press + 3 OH Squats w/3 second pause at the bottom No more than 80% of 1RM Snatch

TUESDAY

SKILL
Deadlift - 80% of your 1RM CLEAN
6x5

METCON
21‐15‐9
Power Cleans/Handstand Push‐ups/Overhead Squats
P: 95/65 F:65/35

WEDNESDAY

SKILL
3 Position Clean(full squats)- 1 from each position floor,hang,hips 5 x 1 – no more than 80% of 1RM

METCON
3 Rounds of 4 minutes of work, 3 minutes of REST between each Round
5 Muscle Ups(ring or bar) or Rope Climbs
10 Toes 2 Bar
20 Box Jumps
200m run-During your 3 Minute Rest ;) 

THURSDAY

METCON
"Ab Star"
50 Double Unders/150 Singles
40 Push Press - P:95/65 F:65/35
30 Second Plank Hold
20 Pull Ups
10 Burpees
5 Wall Walks
5 Wall Walks
10 Burpees
20 Pull Ups
30 Second Plank Hold
40 Push Press P:95/65 F:65/35
50 Double Unders
 
SKILL

Goat Work with remainder of class

FRIDAY

METCON
Run 800meters
50 Push Jerks – P:135/95 F:105/65

SKILL
Back Squat/ Front Squat
3 back sq then immediately 1 front sq – 6 times

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Article Of The Week:
Recovery is an important factor to progression, maintenance, energy levels, etc.

Video Of The Week:
Why every athlete should do Farmer Carries 

Nutrition Information Of The Week:
Tips on how to increase fat loss:

Updates: Whole Life Challenge Final this Sunday from 2pm to 4pm, be sure to register for your post challenge testing time 

THIS WEEKS WORKOUTS

Monday 

Metcon 

3-Rounds for time: 
Run 400m 
30- Overhead Walking Plate Lunges 45/25
30- Push ups

Skill 

Front Squats 4 x 5 @ 65% of 1RM Front Squats 

 

Tuesday 

Skill 

Deadlift 4 x 5 @ 65% of heaviest Deadlift 

Metcon 
"The Lahey"
100-Double Unders 
21-Pull ups
21- Push Jerks 135/95
21- Back Squats 135/95
100-Double Unders 
15-Pull ups
15-Push Jerks
15-Back Squats 
100-Double Unders 
9- Pull ups
9- Push Jerks 
9-Back Squats 

 

Wednesday 

Skill 

6 x 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (work up to heavy but not maximal load) 

Metcon 

12 Min AMRAP 
15-Powercleans 135/95
15-Box Jumps 24/20 

 

Thursday 

Metcon 

5 intervals at each station before rotating of, 30 on 30 off intervals 
total Wallballs 20/24
total Burpees
total Rowing meters  

Skill

Bench Press 4 x 5 (heavy as possible) 

 

Friday 

Skill

Back Squat 10 x 2 Heavy as possible 

Metcon 

15 min AMRAP 

10- Push Press 115/75

10- KB Swings 53/35

10- Box Jumps 24/20 

 

Saturday 

Skill 

Deadlift 4 x 5 @ 65% of heaviest deadlift 

Metcon 

3 Rounds

Row 1000m or Run 800m 

50- Sit ups

50- Double Unders (125 singles)

50- Air Squats 

 

 

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Article Of The Week:
Why strength training and high intensity training can lead to fat loss:

Video Of The Week:
IT Band issues? Watch below:

Nutrition Information Of The Week:
What carbohydrate sources are optimal for getting leaner and stronger?

THIS WEEKS WORKOUTS

Monday

Met-Con 

8min AMRAP 

Even minutes Row 200m 

Odd minutes Wallballs 12 

Rest 2 minutes 

8min AMRAP 

Even minutes Double Unders 30 

Odd Minutes Burpees 12 

 

Skill

Overhead Squat 3-2-1-3-2-1 

 

Tuesday

Skill 

Rope Climbs 6x3 with 1 minute rest between sets  

Met-Con

"Partner WOD" for time: 

60 Pull-ups (Other partner must be hanging from pull-ups bar)

60 Push Press (Other partner must hold another barbell fully locked out over head) 115/75 

60 Back Rack Alternating Lunges (Other partner must be holding another barbell in front rack fully standing) 115/75

60 Push-ups (Other Partner must be holding a plank for reps to count) 

60 Deadlifts (Other partner must be holding another barbell up in deadlift position at fully extension) 115/75 

 

Wednesday

Skill 

10 EMOM

3-Hang Clean & Jerk @ 65% of 1RM Clean and Jerk 

Met-Con

7 Rounds for time:

 

200m Run

1 Rope Climb

7 Hang Power Cleans 155/105 

Rest 1 minute 

20 minute time cap 

 

Thursday

Met-Con 

10 Bar Muscle-Ups

20 Handstand Push-ups  

30 Burpees to 6in 

40 KB Swings 70/53

50 KB Goblet Squats 70/53 

Skill

 3-Position Snatch 5x1 @75% of 1RM Snatch 

 

Friday

Skill 

Front Squat 3-2-1-3-2-1

Met-Con

12 minuite AMRAP 

80 Double Unders 

40 Medball Sit-ups

20 KB Snatches 53/35 

 

Saturday

Skill 

Deadlift 4x5

Met-Con

"Loredo" 

6 Rounds for time: 

24 Air Squats 

24 Push ups

24 Walking Lunges 

400m Run 

 

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Weekly Updates 5-18 to 5-23
Updates:
Updated class schedule, Barbell Club, and addition of our Cardio & Core class coming June 1st. 
 

Video Of The Week:
Overhead squat mobility prep!:

Nutrition Information Of The Week:
Nutrition tips to accelerate recovery and lead to more lean body mass

Events:
Be sure to mark your calendar to join us this Saturday at 11am for "Murph". We will be hosting several different levels of "Murph". 
 

Monday 

Met-Con 

7min AMRAP 

7 Pull ups
14 Box Jumps P:30/24
Rest 3 minutes 
7min AMRAP 
7 Burpees to 6in 
14 KB Swings P:53/35
Skill 
Front Squat 5-5-5-3-3-1 

 

Tuesday 

Skill  

Powerclean (touch & go) 5-5-5-3-3-1

Met-Con 
For Time:
50 Double Unders
30 Shoulder to Overhead P:95/65 F:65/45
50 Double Unders
30 Hang Power Cleans P:95/65 F:65/45
50 Double Unders
30 Deadlifts P:135/95 F:95/65
 

Wednesday 

Skill 

4 x 250m Row (Alternate with a partner on the rowers) These should be all out sprints 

Met-Con  
"Partner Workout" 
20min AMRAP 
60 Overhead Squats P:135/95 F:95/65
60 Clean & Jerks P:95/65 F:65/45
P: Max Effort Ring Muscle Ups with remaining time
F: Max effort ring dips with remaining time 
 

Thursday 

Met-Con 

21-15-9-9-15-21

Row for Cals

KB Swings P:70/53 F:53/35

Skill 

Bench Press 5-5-5-3-3-1 

Friday

Skill 

Hang Snatch 5-5-5-3-3-1

Met-Con 

12min AMRAP 

9 Deadlift P:155/105 F:95/65

12 Box Jumps P:24/20 F:20/12

15 Sit ups 

 

Saturday 

"Murph" 
 Option 1:
200m Run
10 Pull ups
20 Push Ups
30 Air Squats 
200m Run
 
Option 2: 
400m Run
10-Pull Ups
20-Push Ups
30-Air Squats
400m Run

Option 3:
800m Run
25- Pull Ups
50-Push Ups
100- Air Squats
800m Run

Option 4:
RX For time:
1 Mile Run
100-Pull Ups
200- Push Ups
300-Air Squats
1 Mile Run

 
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**Reminder**

Whole Life Challenge Kick Off is this Saturday at 12noon. Please check your e-mail for times to schedule your pre challenge measurements, along with your health related food item to bring to the BBQ. All the info for times and food needed will be in the e-mail on Monday! Scheduling times will start at 12noon. The workout will take place at 2pm, with the BBQ social to follow.  

Article Of The Week:

Great read on squatting:

Video Of The Week:

For those who are missing full knee extension:

 

Nutrition Information Of The Week:

How what quality of food is linked to your mood:

Monday 

MetCon

3 Rounds: 
30 Double Unders (F:60 Single Unders) 
20 Push Press P:95/65 F:65/45
20 Kettlebell Snatch(10 each arm) P:35/26 F:26/15
5 Muscle Ups (F: 5 Chest to Bar Pull ups, use band if needed) 

Skill

Back Squat 7x 15 sec ME reps at 75% of 1RM, rest 45 sec between sets 

Tuesday  

Skill

1 Powerclean + 2 Front Squats @ 85% of 1RM Squat Cleam 

MetCon

21-18-15-12-9-6-3
Wallballs 20/14
Kettlebell Swings P:70/53 F:35/26
Burpees to 6in target 
 

Wednesday

Skill

Fitness: Practice Double Unders & Rope Climbs

Performance: 3 x 25 Double Unders & 3 Rope Climbs Rest 2 minuntes between sets 

MetCon

"Fran"
21-15-9 
Thruster 95/65

Thursday 

MetCon

3 Rounds: 
20 Split Jump Lunges
20 Barbell Back Rack Step Ups to 20in box P:95/65 F:65/45
20 Toes to Bar 
 
Skill
Overhead Squat 3x8 @ 65% of 1RM 
 

Friday 

Skill 

7x3 Snatch @ 75% of 1RM Snatch 

MetCon

"Tabata"
Handstand Holds 
Row for Cals 
Sit Ups
Push Ups 
 

Saturday 

11am & 12noon Barbell Club classes will be cancelled due to the Whole Life Challenge Kick off! 

 

 

 

 
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Weekly Updates 4-19-15 to 4-26-15

 Article Of The Week:

Video Of The Week:

Squat anatomy:

Nutrition Information Of The Week:

 

 MONDAY

Metcon-

For Time
1000m Row "buy in" then,
2 Rounds
75 sit ups
50 Back Rack Lunges 65/45
25 Pull Ups

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Weekly Updates 4-12 to 4-18

Whats the WOD?

Have you seen this video from our 9am class? 

Article Of The Week:

3 types of dangerous stress to avoid while training:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1304/_Dont_Kill_Yourself_In_The_Gym_Three_Types_Of_Dang.aspx

Video Of The Week:

Oldie but a goodie:

Nutrition Information Of The Week:
Avoiding carbohydrates at night? Read below:
http://www.strengthsensei.com/the-case-for-eating-your-carbohydrates-at-night/

 

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