Wods 7/15/19-7/19/19

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Monday

“Mass Destruction”

5 min AMRAP
3rds
7 Deadlift 185/125
7 Burpees Facing bar
Max cal Row
3 min rest
5 min AMRAP
5 Deadlift 225/155
9 Burpees Laterally over Bar
Max cal row
3 min rest
5 min AMRAP
3 Deadlift 275/185
11 Burpees
max cal row

We will be working more on our deadlift during the up coming weeks.  For scaling the weight, it should go easy, med, hard.  The burpee reps go up, but get easier as the end is just regular burpees.  Goal is to get to the row as quick as you can without burning out then full send!

Tuesday

Push Press 5×3 2ct hold at top

“Speedy Gonzales”

12 min AMRAP
SOL carry 50/35
30 DU
6 strict pullups
30 DU
12 KBS 70/53
30 DU

Pausing helps build shoulder stabilty.  This will help with all upper body movements.  The goal of the wod is to move consistently for 12 min.  You have to set a pace you can maintain.  The only movement that should be broken up is the pullups if needed.  We be mixing these in more often.

Wednesday

Front squat find 3rm

“All in”

21-15-9
Front Rack lunge 135/95
Ball slams 40/30
Toes to bar

Its time to see how all the back squats carried over to our front squat.  The 3rm front squat is a good indicator of what you should be able to clean.  Front rack lunges hammer the glutes and help balance out some of the L/R imbalances.  This is our sprint wod of the week.  Goal-do the set of 15 like its your last round:)

Thursday

Hang power snatch+hang squat snatch EMOTMx9 min work to heavy but not maximal set

“Speed Demon”

3rds
200m run
4 hang snatch 75% above (anyhow)
200m run
4 Muscle up

The EMOTM is all about dialing in the snatch.  For the wod, power is ok.  We want it done in no more than 2 sets.  The run allows your arms to recover for the muscle ups.  We will scale them today with a dip variation, jumping muscle ups, or banded muscle ups.  If you don’t have them, dips are a great way to build upper body strength.

Friday

“Down the Stairs”
60 Wallballs 20/14

5 HSPU
50/35 Cal bike

5 HSPU
40 Step ups 1×50/35

5 HSPU
30 KB Sumo DL 70/53

5 HSPU
20 Power clean 185/125

5 HSPU

Lots of opportunity to build some handstand pushup strength today!  Its always better for you to decide when to break stuff up, than it be decided for you:)  Try and set a pace you can maintain.  Short sets/short rests.  On the power cleans, we want quick singles for more experienced folks, sets of 5 for newer members.  Challenge yourself on the HSPU.  Negatives are a great scale if needed.

WODs 7/8/19-7/12/19

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This week, we test our 1rm Back squat Monday, 1rm Power clean Wednesday.  We end the week with a fun chipper and then mean EMOTM with a twist.  Kim and I are in San Fran until Thursday.  See yall then.

Monday

Back squat 1rm

“Big 4-0”
3rds
Row 500m
40 Abmat situps
Bike .6
40 abmat situps
400m run
40 abmat situps

We’ve done 5×5 for 3 weeks in a row.  Time to see if its paid off.  The wod is meant to be easy on the joints, allow for more time squatting, and really burn the lungs.

Tuesday

5×3 Push Jerk

“Encore”
15-12-9
Burpee box Jumps 24/20
Push Press/Jerk 115/75

The goal isn’t to get a max on push Jerk.  Its to get comfortable connecting reps.  I’d like you to preferably work up to your wod wt or heavier.

Wednesday

3 power cleans EMOTMx3 min
rest 1 min
2 power cleans EMOTMx3 min
rest 1 min
1 power clean EMOTMx7 min up to 1rm

“Leg work”
8 min AMRAP
2,4,6,8,10…
DB Front squat 50/35
Toes to bar

This EMOTM setup primes the CNS to move big weights.  We’ve done a lot of deadlifts.  Time to see how that pulling strength carries over to speed strength.  Break the TTB in small sets.  The DB will tax your grip.  Don’t go to failure on TTB.

Thursday

Filthy Fifty 2.0

50 Box Jump overs 24/20
50 DB CJ 50/35
50m DB OH carry 50/35
50 Jumping Lunges
50 KBS 70/53
50m Front rack carry 70/53×1
50 Pushups
50 plyo jumps over KB
50/35 Cal bike

Pacing tip, its always better for you to decide when to break up the movements, then it be decided for you.  Keep that in mind as you approach this wod.

Friday

“Shake Weight”

EMOTMx12 min
1: Row 18/12
2: 10 DB snatch 50/35
3: 40 Db unders
4: 4 Bar MU
rest 3 min
3rds
Row 18/12 cal
10 DB snatch 50/35
40 Dbl unders
4 Bar MU

The first part of this is gonna require you to use solid form and pacing.  The EMOTM allow you to dial in form under fatigue.  The key is breathing, and moving with intent.  On the second part, go out 80% on round 1, then hot on 2.

7/1/19-7/5/19

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Next Monday we test our 1rm back squat and Wednesday our 1rm power clean.  4th of July is 8am only.  Have fun!

Monday

Back squat 5×5
add 5lbs from last week

10 min AMRAP
20 Wall balls 20/14
35 DU

This is our last week of 5×5 backs squats.  1rm next Monday!  You can only go so fast on the metcon.  Quick transitions are the key.  Set a pace you can hold will get you a better score than burning out.

Tuesday


Bar muscle ups skills

“Cobra Kai”
3rds
400m run
8 Devil press 50/35
4 Bar Muscle ups

Devil presses are a relatively new movement.  They are similar to man makers but not as bad.  We’ll have something for everyone on bar muscle ups.  For those of you that are really good at bar muscle ups, I have a challenge for you.  Run so hard you can’t do them.  Won’t get you the best time, but you’ll see more gains in the long term.

Wednesday

3x
Single arm DB press 5/5
15-20 Vups or GHD

Teams or 2
Row27/21 Cal
Dball/sandbag carry 25m
1wks 1 rests

Single arm presses along with GHD situps/v-ups are there to balance out our core.  We do a lot of hip ext, there has to be adequate hip flexion.  You’ll see a lot more sandbags/Dballs/KB in the coming months.  They put your hips in a better position relative to a barbell.  More on that later.

Thursday

4th 8am only

Friday

“The Master Chief”
4 min work 2 min restx3
3 Deadlifts
6 pushups
9 Jumping squats
Rd1 185/125, Rd2 225/155, Rd3 275/185

This is a supped up version of a classic mainsite wod.  I love adding weight under some aerobic fatigue because it has greater carryover to real life.  Don’t under estimate the pushups and jumping squats!

WODs 6/24/19-6/28/19

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Week 2 of our 5×5 squats.  We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps sprinkled in throughout the week.  Stand by for a CFC outing to concert in the park!

Monday

“Rush Hour”
5min AMRAP
400m run
max rds of
7 Power cleans 155/105
7 Plyo jumps
7 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
5 power cleans 185/125
5 plyo jumps
5 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
3 power cleans 205/135
3 Plyo jumps
3 HSPU

Handstand pushups require a lot of consistent practice.  They are a great way to build upper body strength.  We will scale them with seated DB press.  I want the power cleans to be done unbroken on round 1, 2 sets round 2, and singles round 3 for scaling purposes.

Tuesday

Back squat 5×5 add 5lbs from last week

“Escape From Wonderland”
3rds
75 DU
50 Air squats
35/25 cal row/Bike

Week 2 of 5×5.  We test our back squat week 4.  If you can’t add from last week, its ok.  We want you to make all 5 sets with good movement over weight.  Today’s wod is a good one to really push hard.  See what pace you can hold on the bike and still do DU.

Wednesday

“Pharmacy”
15 min AMRAP
5 C2B pullups
7 DB Push Press 50/35
9 Ball slams 40/30
50m Sol Carry 50/35

A lot of people want to get better at pullups.  Today is the day.  Wods like this allow quick transitions with  many opportunities to practice a high skill  movement without hitting total fatigue.  As always, you can scale the reps as needed.

Thursday


Deadlift 5-4-3-2 70-75-80-85%

“The Simple Life”
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

We want climbing sets on the deadlift.  We want them to be stealth deadlifts.  Stay engaged!  If the % are too heavy, subtract 5%.  I’d rather see good movement.  Attack this wod.  Its straight forward, simple, and really effective.  Go out at 85% on the 1st row, hang on, then send it on rd 3.

Friday

Muscle up skills

“Deja Vu”

8 min AMRAP
4 muscle ups
8 Goblet squats 70/53
12 KBS 70/53
16 DB overhead lunges 50/35
20 Abmat situps
rest 4 min
2 sets

See if you can move up a level on the muscle up progressions if you don’t have them.  Or better yet, maybe today is the day!  Set a pace you can maintain on round 1, then try and match or beat it on round 2.

Wods 6/17/19-6/21/19

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Monday

Back squat 5×5 75%

“The Good Life”
21-15-9
DB front squat 50/35
KBS 70/53
Ring pushups

5×5 at 75% is tough but manageable.  We are gonna do this 3 weeks in a row then test our back squats.  This is meant to be a sprint wod.  Scale the FS so you can get 21 in 1-2 sets.  We want to see you keep moving the whole time.

Tuesday


“Chest hair”
EMOTMX24
1: Row 15/12
2:4 Bar muscle ups(scale 7 Strict pullups)
3: Bike 15/12
4:15 Abmat situps

This wod is about pacing.  You have to be able to control your breathing to manage your heart rate.  IMO, these are mentally the toughest workouts.  Scale it so you can make it every time with about 90% effort.

Wednesday

Hang Power snatch+Power snatch EMOTMx9 min

“High Heels”
15 min AMRAP
12 DB Lunges 50/35
30 DU
5 Power snatch 95/65-add wt each round until you can’t) score is wt+rds)

The EMOTM complex is here to dial in the bar path.  You decide what jumps to take on the wod.  My suggestion is small jumps and more rounds.  This will give you more repetitions, which will lead to greater technical refinement.

Thursday

5 Press+3 Push Press 4 sets

“Gut Check”
3rds
400m run
20 Ball slams 40/30
20 Wall balls 20/14

The press will fatigue your ams and force you to use your hips on the push press.  The wod is called gut check because you are capable of going unbroken on all of it.  Challenge-pace it so you get negative splits on the runs.

Friday

3 Deadlift EMOTMx8 min up to 80-85% no bounce

“Joker”
1-10 DL 225/155
10-1 TTB

Stay engaged on the deadlifts.  Controlling the down will increase time under tension, resulting in greater gainz!  The wod is about transitions.  Use a weight that you consider medium.  That means you should never get to failure.

WODs 6/10/19-6/14/19

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Monday


“”The Ultimate Warrior””
6rds
6 Power cleans 155/105
8 C2B Pullups
10/6 Cal bike/Row
Lots of arms in today’s wod.  We are pulling in every plane of the shoulder.  Focus on consistency of effort.  We want the cleans unbroken for atleast 3 rds.  See what pace you can hold on the rower and go right into the cleans.
Tuesday
10 Goblet squat AHAP+8/8 Bulgarian split squatx3
“”Jelly Belly””
3rds
400m run
20 KBS 53/35
10/10 KB PP 53/35
20 Abmat situps
Challenge yourselves on the goblet squats and BSS.  These movements are tough but have a big payoff in posterior chain development.   Attack the 400’s on this wod..   You may break the reps up on the push press if needed.  We want you moving at 85% or better the whole time.
Wednesday
“”Red Baron””
DU 100-80-60-40-20
Deadlift 10-8-6-4-2(185/125, 225/155, 275/185, 315/205, 335, 215)
1 rope climb/rd
If these weights are too heavy, pick different ones.  Don’t go more than 90% of your 1rm for the set of 2.  Leaving a little in the tank on lifts keeps you healthy so you can train hard tomorrow.
Thursday
“””Fancy Pants””
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
Scale the weights so you can do the sets or 21 in no more than 2 sets.  We want a fast pace the whole time.  It should be scale so that you can run hard.  Think about what pace you want to hold on run and try hang on.
Friday
“””Saved by the Bell””
18 min AMRAP
4 Muscle ups
8(4/4) Step ups 1×50/35 24/20
12/9 Cal bike/Row
AMRAPs in this fashion allow us multiple chances to get muscle ups.  We can scale the reps if needed.  If 4 muscles are no problem, then I want you to attack the bike row!  See what pace you can hold and still do the MU.

Wods 6/3/19-6/7/19

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Monday

DU skills
2 Power clean and Jerk EMOTMx7
“”Jake the Snake””
15 min AMRAP
7 Power clean and Jerk 135/95
30 DU
7 Strict pullups
30 DU
20 ABmat situps
30 Du
I want you to use a weight you can do 7 reps in no more than 2 sets.  We want a consistent pace.  Short sets and short rests is the way to go.  Start off a little slower and then pick it up.
Tuesday
3x
5 Front squat 2 ct pause 70%
8/8 Bulgarian split squat
“”Robot Chicken””
1k Row
3rds
12 Goblet squats 70/53
12 KBS 70/53
12 Toes to bar
Single limb movements challenge stability and result in more posterior chain activation.  We need to get you all ready to crush walnuts by Christmas:)  Goblet squats put the hips in a better position resulting in less loading on the joints.
Wednesday

“”””
3 rds
1 min max reps
Bar Muscle ups
Jumping Lunges
Push Press 95/65
Box Jump overs
Bike
Rest 1 min
We don’t do high skill movements very often in this kind of density.  This set up will allow more advanced folks the opportunity to work on stringing more bar muscle ups together while it will also let others work on them.  My challenge to all of you wanting to get better at bar mu is this, ignore your score, and pace the push press so you can  get more bar MU.  For those of you that are good at bar mu, I want you to do the opposite.   Go hard on the other movements so you have to earn the bar mu under fatigue.
Thursday
“””D-Day””
1944m Row(2.4 bike) Buy in
6rds
6 6Step ups 1×50/35  24/20
50m Sol Carry 50/35
Finish with 75 cal row/Bike
75 yrs ago the allies landed on the beach in Normandy to liberate Europe from Nazi tyranny.  Never Forget!!!!
Friday
“Power snatch+OHS+snatch E90 secx8 work up to heavy set
“”Stingray””
30 Power snatch 75/55
30 Burpees over bar
25 power snatch 95/65
25 Burpees over bar
20 Power snatch 115/75
20 Burpees over bar
400m run
We are going to begin focusing on our snatch.  Go up as form allows.  Scale the wod so you can move the whole time.  The weights should start light and end medium.  Empty the tank on the run.

Wods 5/27/19-5/31/19

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Reminder, tomorrow is Murph and we are open 9am only.  We back off a bit on the lifting this week to give everyone a chance to recover from Murph.  Also, we have to let the floor sit for a couple of days before we can drop weights.  This week we will utilize a lot of dumbells.  They are a great way to expose and correct weak points.  We’ll get back to lifting next week.

 

Monday

“Murph”

1 mile run

100 pullup

200 pushups

300 air squats

1 mile run

All with a 20lb vest

Tuesday

“””Dust Devil””

20-2Cal row/Bike

10-1 Ball slam

1 rope climb/rd

 

This is meant to get the blood flowing after Murph.  You’ll recover faster if you come in and move.  Even if you’re really sore, just get in here and move around.

Wednesday

15 min AMRAP

12 DB lunges 2×50/35
12 Box Jump overs 24/20
12 DB PP 50/35
12 Box Step ups 24/20 1xDB
50 SOL carry
Scale this wod so you can move for 15 min.  We want you to get more rounds as that is what will help strengthen the glutes to correct quad dominance.  DB are great for exposing and correcting our weak points.
Thursday
“Michael”
3rds
800m run
50 abmat situps
50 Superman back ext
This wod is meant to improve our aerobic threshold.  We all need to work on our core strength and today is the day:)  This gives the rest of the body a break will improve circulation so we are ready to go next week.
Friday
OHS 5×2 32×1
12 min AMRAP
“GI Joe”
4 Burpee pullups
8 Goblet squats 70/53
12 KBS 70/53
40 DU
Tempo OHS will help build shoulder stability and train the entire ROM.  Burpee pullups are a move3ment that we don’t see that often.  We’ll scale it as needed.  We want you to be able to move consistently for 12 min.  To do that, you need to set a pace you can maintain for the wod’s duration.

Important Updates and closure dates!

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Gym remodel is underway and the floors are being leveled on Saturday 5/25.  We have some closures coming up in order to make this happen.

We are open Friday 5/24 6am and 8:30am only.

CLOSED Friday 5/24 9:30 class, 4pm and 5pm

CLOSED Saturday 5/25 all classes.

CLOSED Sunday 5/26 open gym (you’re welcome to come help put the gym back together at noon if you want!).

We are OPEN Monday 5/27, Memorial Day, and will be doing Murph at 09:00.  This will be the only WOD on Monday.

Regular schedule resumes on Tuesday 5/28.  Thank you for working with us during the remodel.  You’ll be excited with the end result, we promise!

It’s PCS season and we know there are a lot of you changing duty stations in the next month.  WE would love to hang out and BBQ at the gym after Murph on Monday 5/27.  We will provide burgers and fixings for those.  Feel free to bring a potluck side and whatever you want to drink.  There are quite a few adult drinks at the gym you’re welcome to.

WODs 5/20/19-5/24/19

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Monday

Back squat 4×5 75%
“”Race Car””
3rds
25 wallballs
15 TTB
12 Box Jump overs 24/20
Tuesday
“”Rain Man””
EMOTMx24 min
1: strict HSPU  6
2: Bike 12/9 cal
3 2 Rope climbs
4: 20 Abmat situps
Wednesday
Deadlift 3rm
“”Milkshake””
12 min AMRAP
14 Ball slams 40/30
2 wall walks
50m Slam ball carry 40/30
 
Thursday
“Farewell SWOLTERS!
20 min AMRAP
Teams of 2
30 Burpees
100 Du
30 snatch 95/65
30 Burpees
100 Du
30 snatch 115/75
30 Burpees
100 Du
30 snatch 135/95
30 Burpees
Max rds of
60 DU
6 snatch 155/105
Friday
Every 3 minx30 min
1: Row 500m
2: Bike .6
3. Run 400m