November 2011

11.12.11 WOD

by Jeff, Coach on November 11, 2011 · 0 comments

1-1-1-1-1-1-1 Rack Jerks (behind the neck)

5 Rounds of:
5 Wall Climbs
10 Toes-to Bar
15 KB Swings - 53/35
20 Calorie Row


11.11.11 WOD

by Jeff, Coach on November 10, 2011 · 6 comments

5-3-2-1-1-1 Front Squat

3 Rounds of:
15 Thrusters - 95/65
30 Air Squats
15 Wall Ball - 20/14
30 Air Squats

Misquote of the Day:
“Squats! Squats! Squats! Squats! Squats…!” - Lil’Jon


11.10.11 WOD

by Jeff, Coach on November 9, 2011 · 5 comments

5-3-2-1-1-1 Deadlift

4 Rounds of:
30 Double-Unders
20 Deadlift - 185/135
10 Handstand Push-Ups


11.9.11 WOD

by Jeff, Coach on November 8, 2011 · 4 comments

3x Max Rep Pull-Ups

Rest as needed between sets. Score = Total Reps

Note: Shredding your hands = Score of 0. Prepare accordingly…

5 Rounds of:
10 Ring Push-Ups (w/ turn out)
10 Single-Leg Box Jumps (5 each leg)*
30 Sit-Ups

Immediately followed by,

5 Rounds of:
10 Ring Rows (w/ false grip)
10 Single-Leg Box Jumps (5 each leg)*
30 Sit-Ups

…for quality and time.

*Prescribed height: High enough to be difficult, but low enough so you don’t eat [it].

Optional RX+: Ring Dips (w/ turn out) & Ring Pull-Ups (w/ false grip)

“Off The Wagon” Adventure of the Week:

*Disclaimer: To be honest, Alex didn’t actually eat the pizza pictured above (he did however, drink the beer hiding behind it).  Also, to his credit, up until this past weekend he has probably been “on the wagon” more than most of us, but after hearing about his eating escapades this past weekend (which included large amounts of pizza consumption), I thought that this picture would be appropriate.

Enjoyable Read of the Day:
Using these as motivational quotes for whenever you fall of the wagon…

“I have not failed. I’ve just found 10,000 ways that won’t work.”

…or things I shouldn’t eat.

“Failure is only a temporary change in direction to set you straight for your next success.”

…key word: “temporary”

“Our business in life is not to succeed, but to continue to fail in good spirits.”

Moral of the story:  If you going to take a trip off the wagon, you might as well enjoy it.

He who fails to plan, plans to fail.

Planning ahead goes a long way when it comes to eating well.


11.8.11 WOD

by Jeff, Coach on November 7, 2011 · 8 comments

1x Snatch Halting Deadlift + Snatch (pause for a 2-count just above the knee, then snatch)

Perform 5-7 “Work Sets.” Go up in weight for each set, but do not sacrifice position.

5 Rounds of:
400m Run
15 Overhead Squats - 95/65

Shout-Out Of The Day:
Congrats to Megan H. for completing her first WOD as prescribed! Back in June when we did the “100 Rounds of: Hang Power Clean + Lunge + Lunge” WOD (which many of you still remember), Megan used a 35lb barbell for the workout. Yesterday, Megan was able to get through a workout with similar movements, but with the prescribed load of 75lbs!

Unless you frequent the 3:30 open gym or 4:30 class you may not know Megan, but she’s been coming in and working hard since the first month we opened. It’s been great having her in the gym and seeing her go from using a PVC pipe for most of the workouts and doing push-ups on a bench from her knees, to being able to pick up a 75lb barbell with ease and get through an entire workout doing prescribed push-ups!

Megan does a great job at focusing on completing good range of motion, and scaling workouts to fit what she is capable of.  On top of that, her consistency in coming into the gym on a regular basis has helped lead to her most recent accomplishment of completing a workout as prescribed.

Want to get better and be rad like Megan?

Mechanics.  Consistency.  Intensity.