Friday – 051917

KG working on some split jerks during open gym time. Someone is at the gym from about 5:45 a.m. (even earlier on Mondays and Thursdays) to about 8:30 p.m. every day which allows members to have access to the gym pretty much all day, every day.

Warm-up/Injury Prevention
With a lacrosse ball, smash your chest, shoulders, rotator cuff on each side for about 8 minutes total. Then, complete for quality:
30 ring rows
30 terminal knee extensions on each leg

Perform 4 minutes of the rig assisted hip flexor stretch, 2 minutes on each side.

Workout of the Day
4 rounds for time:
21 calories on the rower
15 handstand push-ups
9 squat cleans (135/93)

Post your scores to the Whiteboard.

Thursday – 051817

New member Doug surprised with how good he is getting at deadlifts. Have fun on your cruise Doug!

AHAP for 5 reps of a power position muscle snatch.

You may use your hips here. Set in power position, pause for 1 second and then initiate the movement up. No re-bend of the knees to get under the bar allowed.  Remember, when we do power position snatches, going down up or dipping and driving like its a push press to initiate the movement is discouraged.  Sit in power, pause for 1-2 seconds, then AGGRESSIVELY MOVE the bar.

Workout of the Day
AMRAP in 20 minutes:
400 meter run
15 burpees
10 overhead squats (95/63)

If you don’t have the the time to squeeze in another 400, keep doing overhead squats to build your score.  If you are someone who shouldn’t be overhead squatting, you will do heavier front squats instead.

Post your scores to the Whiteboard.

Wednesday – 051717

Josh smashed Monday’s WOD, even with Rx+ weight!

EMOM for 24 minutes:
In the 1st minute, perform 8 kipping straight arm pull-downs.
In the 2nd minute, perform 10 rolling V-ups.
In the 3rd minute, perform a suitcase hold for the entire minute.
In the 4th minute, rest

The goal with the straight arm pull-downs is to get your shoulders even with the horizontal plain of the bar.  You might need a band, that’s ok.  Alternate hands every round on the suitcase hold.

Workout of the Day
How high up the ladder in 12 minutes can you go of
2 single arm kettlebell thrusters (53/35)
2 pull-ups
4 single arm kettlebell thrusters
4 pull-ups
6 single arm kettlebell thrusters
6 pull-ups. . .

Each round of kettlebell thrusters is TOTAL.  So for the round of 6 KB thrusters, you will do 3 on your right arm, and 3 on your left arm.

Post your scores to the Whiteboard.

Tuesday – 051617

Speaking of comebacks, Chip has made a return! It’s good to have him back. Chip has had some back issues in his absence and trusts us with bringing him back to fitness pain free. Here he is doing some band kickouts that strengthen/activate the glutes during squats which is important for people with lower back issues. Also strengthens the “keep the knees out!” muscles.

Find your 1 rep max.

Compare to 061316.

Workout of the Day
In 5 minutes,
Run 400 meters, then peform AMRAP in remaining time:
Rest 2 minutes
In 5 minutes,
Run 400 meters, then perform AMRAP in remaining time of
Snatches (115/83)
Rest 2 minutes
In 5 minutes,
Run 400 meters, then perform AMRAP in remaining time of

You need to run fast!  Consider scaling it down to a 300 if you can’t maintain a quick pace for the 400.  If you can’t do toes-to-bar, you will do straight leg raises today.  Snatch weight should be medium-heavy.  If you wanted to, you should be able to sets of 5-10 reps touch and go.  If you can’t do double-unders, you will put a PVC pipe on top of a box with a plate holding it down and jump back and forth over the pipe.  This can be done laterally or you can face and turn every rep.

Post your scores to the Whiteboard.

Monday – 0515-17

An overdue “Welcome back!” to Tony and Rachel!

Warm-up/Injury Prevention
On your own, run 800 meters, then 3 rounds for quality:
15 Band pull aparts (thumbs out, palms up, a.k.a. external rotation)
10 protract/retract push-ups
6 Blackburn baby makers (I didn’t name them, don’t hate)

Workout of the Day
For time:
Buy-in: 30 front squats (155/108) Rx+ (185/133)

Air squats

Cash out: 30 jerks

This workout is capped at 25 minutes.  Use the same weight for the front squats and jerks unless you see that being grossly different.

Post your scores to the Whiteboard.