WOD

It’s not Friday the 13th!

Home Session #4!!  Hey guys, we’re gonna vary the zoom times a little bit each day to help more people attend and make sure that as few as possible are “left adrift” in a sea of zoomlessness 🙂

We’ll be having 9am Class this Saturday Morning!!

We were doing so well too, I think really safe, given this testimonial, very safe :). https://www.cnn.com/2020/11/19/us/gym-ventilation-covid-trnd/index.html

 

Zoom classes: 7am, 11am and 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

“Not Quite Michael”

3 Rounds for Time of:

800m Row or 1600m Bike 

50 Ab Mat Sit-ups

50 Back Extensions

50 step-ups 20″ Box (hold a 20/14lb med ball)

 

Home Version:

3 Rounds for Time of:

Run in Place for 3 Minutes or Skip rope for 3 minutes

50 Ab Mat Sit-ups

50 Hollow Arches

50 Step-ups (hold something close to 15-20lbs)

 

Scaling: Fewer reps is the most likely choice, or simply two rounds also.  Get at me if you need more help with the movements.

 

Warm-up:

Two rounds to get it going before trying the moves out and scaling things a bit.

Down Dog Calf Pumps

Planks

Goodmornings

Standing Knee Hugs

Thursday November 19th! Already!

Home Session Day 3:  This one might not look like much on paper, but let me tell you, give it your best and it’ll be just as nasty as we need it to be.  This is the originally scheduled workout for the gym contrary to what you might think :). One love.

Zoom classes: 6am, 11am and 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

1 Minute Each

5 Rounds for 20 minutes total

L-sits

Handstand Hold

Active Hang

Front Rack Duck Walk

 

Home Version: do the same thing, just make sure the scaling is OK to let you try hard and be safe for the minute!  Don’t break your walls trying to kick up to a handstand, drywall is WEAK.  All the walls in the gym are covered in plywood because we learned this the hard way 🙂

 

Warm-Up:

Stretch your hamstrings 2 ways: on your back with the band like we do: calves, hammy’s and down-out-up-and-ins, and then also the hold the knee and push the foot over the face method.

Push-Up Chest Circles and Stationary Inchworms

Overhead Pull-Aparts

Air Squats

 

Remember, the video has to be approved by YouTube first.  Check back soon!

Rowing:

1900m Time Trial!  Can you beat your quarantine best?

Wednesday November 18th!

Cornucopia Stuff!

We’re gonna do it this year!  Remote!  If you can get a few people together and make a team, that’s huge.  If you want to meet up and do it together and feel safe/good about that, go for it!  If you don’t/shouldn’t totally cool, use zoom or FaceTime or whatever and meet up that way and share the reps.  We’ll do a big zoom kick off from the gym at 9:00am, and then a check back in at 10:00am for finishing and waving bye!

If it’s your first time, totally cool.  The workout is pretty brutal, I’ll be posting more about it coming up later this week, so stay tuned, but we’ll be putting up some lists in the gym (on the glass whiteboards) and that’ll help get some teams together.

 

Zoom classes: 6am, 11am and 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Power Clean for Max 3

If you have the gear for cleans, get to it!  In the zoom we’re gonna run some drills and warm-up pieces that make sense, and then have you take turns so we can watch your lifts.

 

Home Version: There really isn’t one for the heavy day. If you have the gear and want to do cleans I can’t stop you 🙂 But try this also/instead:

Work on Cleans with what you’ve got, don’t mess up your floors! Sets of 3 is fine for technique and being strong!

Do some seated Jumps – 40 reps, which are really good.  Try them loaded as well!

Do deadlifts on the heaviest thing you have nearby, how many?  Like 50 total reps.

The video has to get cleared by you tube, wait for it 🙂

Warm-up: take yer time, it’s a warm-up!

50 Sit-ups

50 Arm Cirlces

50/30 Knee Push-ups

50x Alternating Pistol Progressions (do the same move as in yesterdays workout)

Rowing/Riding:

Max Rounds in 10 minutes of:

Row 14/11 calories, rest :25 seconds

 

 

Tuesday November 17th!!

Hey guys!  Thanks for being troopers, and awesome 🙂 I’m finishing up all my shtuff today to get everyone taken care of and set up.  And I’m still compiling when are the best times for zoom classes, and who will teach them all!  SO, no zoom today, there’s a workout below and rowing under that.  Consider this the 1st workout of “non-quarantine”?  We need to come up with a cooler name.  OOH.  “The Cooler.”  Working out at home is like being in “The Cooler.” It’s from a great movie, “The Great Escape” if you’ve never watched it, with all my heart I urge you to set aside the 3.5 hours it takes to watch it, and really digest the cinematic greatness.  I can’t find a really great clip, but suffice it to say that Captain Hilts is the best at being in The Cooler, which is solitary confinement.  Armed with only his baseball and mitt he passes weeks on end in solitary confinement.  When let out has a whole host of new escape plans to confound, confuse and harass the enemy (Nazi’s) to the best of his ability.  It’s pretty great.

So when you’re at home training: be like Steve McQueen, be like Hilts, play hard with what you have, keep your sanity, get better, and come out with great plans, which you might fail just as greatly, but for the love of all that’s holy, at least give it a damn good go!

Cheers

#1

The Workout:

5 Rounds for Time of:

6 False Grip Strict Ring Pull-ups to Chest

6 Overhead Squats 185/135

6 Sandbag/Medball Over Shoulder 100/50

 

Home Version:

10 Rounds for Time:

6 False Grip Ring Rows, heavy angle! (Could also be a DB/KB Row with what you’ve got that’s heavy enough)

6 PVC/Broom Stick Overhead Squats (as best you can, deep, slow, stretchy!)

6 Deadlifts with 95/65 – or whatever you’ve got that’s heavy 🙂

 

Rowing:

8 Rounds of 300m Rest 2 minutes

Use your 500m Pace for as long as you can!

Monday November 16th

Gym Closure Stuff :/

I can’t believe it.  Just as we were getting to a new level (of confidence and power, it’s a Pantera quote) we get shut down, again.  [Breath] So here we go!  The gym is OPEN Monday the 16th, and is closed that night at 11:59PM (Midnight).  So if you’re coming on Monday, do it!  Tuesday and on is no more 🙁 Carrie, Terra and I will be there all day to get you guys trained up, talk through everything, and divvy out the equipment again.  We’ve got lots of stuff for sure to loan out, and with any luck this period will be shorter.  We’re going to be hopping back on zoom big time, I’m going to send out an email tonight asking for times that you’d like to see, please be honest with this, and let me know what you can do schedule-wise and on which days, and we’ll accommodate as much as we can to keep everyone going!  We’ve made some really good gains, and our momentum was good, so I see no reason to get slumped and sidelined by this next hiccup (speed bump?) that’s been set up against us.

Money Stuff:

“If you don’t like the weather, wait a half hour,” I feel like that applies to right now.  Sheesh.  So, no classes, no class fees!  Yay!  Let’s keep paying the regular monthly amounts you’ve been paying for the gym seeing as they pay the gyms expenses.  The gym will tap into its reserves for payroll on the zoom classes, and that makes it easy.  The monthly dues will come out again on the 1st of Dec, and then when we get back into it, with whatever regulations and stipulations they give to us, we’ll add that into the mix and come up the fairest most equitable plan possible moving forward.  Thanks for always being so flexible you guys, it’s a whirlwind for us, and I’m sure it’s quite the torrent for you as well!  Stick with us, and we’ll keep doing our best to serve you better, help you more and together we’ll keep improving!

Cornucopia Stuff!

We’re gonna do it this year!  Remote!  If you can get a few people together and make a team, that’s huge.  If you want to meet up and do it together and feel safe/good about that, go for it!  If you don’t/shouldn’t totally cool, use zoom or FaceTime or whatever and meet up that way and share the reps.  We’ll do a big zoom kick off from our home at 9:00am, and then a check back in at 10:00am for finishing and waving bye!

If it’s your first time, totally cool.  The workout is pretty brutal, I’ll be posting more about it coming up later this week, so stay tuned, but we’ll be putting up some lists in the gym (on the glass whiteboards) and that’ll help get some teams together.

 

Hey guys!

Zoom Time: 11:00am (wait for more info on more zooms, coming in the future, this is correct for today)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

16 Max Rounds in 8 minutes of:

2 Snatches 135/95

4 Parallette Push-ups (feet on box jump box)

8 Box Jumps 24/20

 

Home version can certainly be:

Max Rounds in 12 Minutes 🙂

4 DB Snatches Left

4 DB Snatches Right

8 Push-ups

16 Step Ups

 

Rowing:

Row 1600m with 6 minutes rest three times

Use your 2k pace +:02 as a goal

Friday November 13th!!

Cornucopia Stuff!

We’re gonna do it this year!  Remote!  If you can get a few people together and make a team, that’s huge.  If you want to meet up and do it together and feel safe/good about that, go for it!  If you don’t/shouldn’t totally cool, use zoom or FaceTime or whatever and meet up that way and share the reps.  We’ll do a big zoom kick off from the gym at 9:00am, and then a check back in at 10:00am for finishing and waving bye!

If it’s your first time, totally cool.  The workout is pretty brutal, I’ll be posting more about it coming up later this week, so stay tuned, but we’ll be putting up some lists in the gym (on the glass whiteboards) and that’ll help get some teams together.

 

 

Zoom on Friday and Sunday for BT3

Friday Zoom Times: 11:00am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

Sunday Zoom! TIME CHANGE!!

BT3 ON SUNDAY at 9:00am

Zoom ID: 874 1222 5401

No passcode 🙂

 

Friday’s Workout:

 

Max Rounds in 12 Minutes of:

16 (8/8) KB Clean and Jerks 70/53

12 Ring Dips

8 Toes to Bars

 

Easy home modifications: use a dumbbell for Clean and Jerks, use bands on the dip bars for dips, and do hanging knee raises, or lying leg raises for the toes to bars!

Friday Rowing:

Warm-up well!

1200m Time Trial

How much longer does it feel than 1k?!?!??

 

Saturdays Workout:

Team Workout!!

“Across the Zones”

Max Wall Ball Shots (20-10’/14-9′) as a team in 15 Minutes

“20 Floor Wipers” (135/95) cause the rotate

Floor Wipers are where you lie on the ground, with a barbell held like you’re gonna do bench presses with it, at arms length and strong, then do leg raises where you try and get your toes to touch the weights on the barbell, up and down and back to center each time.  Each time your toes hit the weights, it’s a rep.  If it’s too far to get your toes to the weights, do the best you can and count that too.

This video is pretty close to what’s up 🙂

While you’re doing the 20 Floor Wipers, your buddy is doing Wall Ball Shots, once you’ve gotten 20, they can stop, tell you the number the team is on, and then they can start their 20, and the workout continues until 15 minutes has gone by and hopefully you’ve done a few hundred wall balls 🙂

 

 

 

You aren’t going to get the butt you want by sitting on the one you have

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