WOD

Tenative nutrition lecture and workshop November 2nd, it’ll be in the morning, most likely after class, but stay tuned. I’m shooting from the hip here, I haven’t asked anyone else about the date!

Workouts:

Monday: Jenny AMRAP in 20 minutes, 20 Overhead Squats (45/35 lb bar), 20 Back Squats (45/35 lb bar), 400 meter Run

Tuesday: Max Rounds in 15 Minutes: 25 Hip Extensions, 100m KB/DB Farmers Walk 2×70/53, 25 V-Ups, 25 Ab Mat Sit-ups

Wednesday: Bench Press Max 5

Thursday: Sotts Press Max 5, Pressing Snatch Balance Max 5

Friday: Drag Races! 10 Burpee Pull-ups, Bear Crawl 100ft, work through 5 rounds with rest, in heats of 2-3

Saturday: 5 Rounds for Time: 400m Med Ball Run 20/14, 50 Partner Wall Balls 20-10/14-9, Accumulate 90 seconds in a Plank Passing the Wall Ball, wear a weight vest if you’ve got one:)

Hey guys! Stay tuned for what’s up with Halloween, but otherwise October is gonna fly by and then we’re at the end of the year! That means we’ve got about 90 days, 3 months. What’s your plan to finish out this year? How do you want to set yourself up for next year to have a great Open, a great winter, and if you’re so forward thinking, an awesome summer 2025!?

Workouts:
Monday Press for Max 3 and 3 Rep Max Strict Pull-up

Tuesday: 5 Rounds for Time of: Row 400m, Accumulate 30 Seconds on an L-Sit, 15 Push-ups

Wednesday: “Fight Gone Bad” 3 Rounds for Reps: 1 Minute at each station: Wall Ball Shots 20-10/14-9, Sumo Deadlift High Pull 75/55, Box Jump 24/20, Push Press 75/55, Row for Calories

Thursday: 21-15-9 for Time of: Overhead Squat 95/65, Toe to Bars

Friday: Yoke Day!

Saturday: Max Rounds in 20 Minutes of: 15 Double Unders, 5 Burpees and 1 Power Clean 135/95, trade rounds with your buddy for Max Rounds!

Sincerely, for a number of reasons, I couldn’t ask for a better crew to work with, train with, hang out with, perform for, show up every day for, program for, coach, suffer, and shine with than you all. I worked an L2 this past weekend, and the questions, complaints, quandaries that come up from the participants about their home gyms made me really appreciate you guys. Big thanks for being so coachable, amiable, flexible, and down to earth. It’s awesome.

Workouts:

Monday: Max Rounds in 20 Minutes: 2 Bar Muscle-Ups, 4 Alt. Pistols, 8 2KB Clean and Jerks 53/35, DB’s are cool, just not as cool.

Tuesday: Hang Squat Clean for Max 3

Wednesday: 5 Rounds Each for Time: 300m Row, 12 Push Presses 155/105, rest 3 minutes

Thursday: Max Rounds in 15 Minutes of: 36 Stationary “MB Hug” Lunges 20/14, 12 Burpees, 36 Hollow Rocks

Friday: Yeti: For Time: 25 Pull-Ups, 10 Muscle-Ups, 1.5 mile Run, 10 Muscle-Ups, 25 Pull-Ups

Saturday: Buddy Buddy Deadlifts 135/95, 185/135, 225/165, 275/195, 315/225

You guys are awesome! Chad is a huge workout, and you guys smashed it! You didn’t seem too blown up sore, no one had issues during the workout (emotional or otherwise!) y’all just came, stepped it out like champions, and then went on about your day. WOW. So you can hike 🙂

Looking ahead: we’ve got about 100 days until the new year. How do you want to finish this year? I’ve certainly got my short list of goals, and I sincerely hope you have yours too. Here’s to making the changes you need to see the progress you want, and also to continuing to do the things that are serving you well!

Rock it.

Workouts:

Monday: Sumo DL High Pull 1 RM

Tuesday: Max Rounds in 15 Minutes of: 10 Power Snatch 95/65, 10 Toes to Bar, 40 Double Unders

Wednesday: 50/40/30/20/10 For Time of: Hang Power Clean 75/55, Push Press 75/55

Thursday: 3 Rounds: 2 Minutes Plank, 2 Minutes C2 Bike, 2 Minutes Ski, 2 Minutes Row, 200m-ish Bag Carry (distance should take around 2:00 Minutes, no need to be exacting here), Rest 2 Minutes

Friday: For Time: Accumulate 3 minutes in an L-Sit. Each time you break, 40 Air Squats

Saturday: Buddy Buddy Snatch Mayhem: Start with an empty bar. Each buddy does three full snatches. Then add 5lbs (2.5’s), each buddy does 3 reps. Then add 5 (take off 2.5’s add 5’s), each buddy does 3. How far can you get?

Yo! You guys are awesome.

Wednesday: CHAD!

There will be two “blocks.” to do Chad 🙂 5-8am (gotta start by 7:00am at the latest, be early to get setup!), and 4-6pm (gotta start by 5:00pm at the latest, be there early so you can get set up!!). What the “block” is: a period of time when Chad is being done. Chad’s kind of a solo endeavor (I think it’s meant to be reflective that way too) you come in, check in, talk with your coach about what your plan is, get advised, revise/approved, get set up and then have at it. It takes about an hour.

I’ll be doing the workout at 11:00ish with whoever all shows up. Please take this to heart: there is no 11am class, if you’d like help with this workout beyond moral support and shared suffering, come at the AM or PM block when there’s a coach there to help. Big thanks Crew!

SCALING: I like to try and get 1000 reps. If you’ve hiked a mile before, you’ve taken 1000 steps, it’s the height and the weight that will mess you up. Reduce both if necessary. I’m not saying everyone HAS to do 1000 steps. If you wanna do 500 steps as Rx’d, I’d say drop the backpack and do the 1000. If it’s one of your first few workouts, I’d say do X per minute for maybe 20-30 minutes. I’d say 10 or less steps. At a good clip people can get 20 a minute, at the beginning your legs will hate at that pace. Just a heads up.

This workout is as mental as it is physical guys. Come in with your head on straight, ready to grind hard, and to enjoy the feeling of getting done.

https://www.stepupfoundation.org/ is the place to donate too if you’re so inclined. It’s to benefit supporting veterans, families and preventing suicide.

Workouts:

Monday: Max Rounds in 10 Minutes of: 7 Ring Dips 25/15 and 7 Toes to Bars

Tuesday: Rowing: Set 1: 4 Minutes, Row 500m rest the remaining. Set 2: 8 minutes, Row 1000m Rest the remaining, Set 3: 12 Minutes, Row 1500m rest remaining, Set 4: Row 2k

Wednesday: Chad 1000x

Thursday: Military Press for Max 1, accessories to follow.

Friday: 10 Rounds for Time: 200m Run, 20 Push-ups, 200m Run 18 Push-ups, 200m Run 16 Push-ups, ….. 200m Run 2 Push-ups

Saturday: Max Reps in 15 minutes: 40 KB Swings (53/36) Causes the Rotation: Max Double unders, Max Pull-ups

I feel like whoever thought this up should be stabbed…

***NOTICE: Closed Monday for Labor Day***

And also next week for 9/11 we’re doing Chad 1000x, which is supposed to be quite long and grueling. The way we do that one is in large windows of time (blocks as they say) to allow you guys to come in, get organized and then get to it with out a lot of pomp and circumstance. There will be some info in the gyms about it. It’s a good idea to figure out your pack situation (stepping with weight on your back) so that you don’t get too beat up from doing it. Often rubbing produces issues for people. 45/35 is the weight as prescribed, being smart and using less is always in style. 20″ Box, of course less height is OK.

Workouts:

Monday: Closed
Tuesday: Max Rounds in 15 Minutes: 50 Step-ups, 12 Burpee Over Box, 12 Push-ups
Wednesday: For Time: 800m Run, 30 Deadlifts 275/225, 15 Bar Muscle-ups
Thursday: Thruster Max 3
Friday: Max Rounds in 20 Minutes of: 4 Strict Pull-ups, 8 Knees to Elbows, 12 Goblet Squats 53/36, 16 KB Swings 53/36
Saturday: Bench Press Max 5, Double Unders between sets like a few weeks ago