Team Saturday

8/9/2014 - Team Saturday
In teams of 2 complete 20:00 AMRAP of:
10 Toes to Bar
15 Push-ups
20 Squats
*one partner completes AMRAP while other partner completes 400m Run

So, as I'm sorting through pictures on the camera, why does it seem that Sam ALWAYS wins Team Saturday? Is he actually winning each week, or does he just post randomly with the belt whenever he gets a chance?? Either way, good work Sam. Good work. :-)

Just as a heads up, we will be implementing an online digital waiver. When you log into your account in ZenPlanner, it's going to ask you to sign it. It won't take longer than 2 minutes to sign it - and it's identical to our paper waiver. We're just trying to reduce some of the paper we have to keep! Let me know if you have any questions!

Unbroken is the goal

8/6/2014
Strength
Off

WOD
1 Round of:
400m Run
50 UB Wall Ball Shots (20/14)
400m Run
40 UB Wall Ball Shots (20/14)
400m Run
30 UB Wall Ball Shots (20/14)

I have done quite a few wall ball shots in my day. For me, I feel like I could squat that ball all damn day...but my ARMS get so worn out. So here are a few tips for preserving your arm strength.

First and foremost, learn to do the double arm pump. In other words, toss your ball at the target, and quickly return your arms to your sides while you wait for the ball to come back down. This takes a little bit of practice to get the timing right, but it can reduce the amount of time your arms have to spend above your head.

Second, use the runs to relax your arms. Don't feel obligated to hold your arms at your sides while you run. Shake your arms out while you run. I periodically make punching motions at the ground just to make sure I'm relaxing my arms. The key is to help out your tired biceps by letting your arms straighten out a much as possible.

Nothing can truly remove the suffering that comes from wall ball shots, but hopefully those two pointers will help your arms a little!

Respect your Elders

7/30/2014
Strength
Off

WOD
“Down & Back Chipper”
40 Box Jump-overs (24/20)
20 Toes to Bar
40 Wall Ball Shots (20/14)
20 Ring Dips
40 Wall Ball Shots (20/14)
20 Toes to Bar
40 Box Jump-overs (24/20)

AND THEN
10:00 Rest
1600m Run

When I was growing up, my mother always told me to respect my elders. And after watching the recap of the "down and back" chipper from the Games, I DEFINITELY respect these elders! Granted, they're not THAT much older than I am, but hey. Who's keeping track!?

The top athlete in the Masters Men 40-44 age group finished in 12:36, and the top master's woman 40-44 finished in 13:00. DAMN. That's legit.

Let's all just be extra careful on the box jump overs. At the Games they had large, squishy boxes to jump over. Ours are hard and sliver-y. Stay focused my friends. Stay safe.

Your guilt was supposed to be your guide

7/23/2014
Strength
Off

WOD
5:00 AMRAP of:
100m Run
5 Burpees
10 Box Jumps (20/20)
5:00 Rest
5:00 AMRAP of:
200m Row
10 DB Thrusters
5:00 Rest
5:00 AMRAP of:
100m Run
5 Burpees
10 Box Jumps (20/20)
5:00 Rest
5:00 AMRAP of:
200m Row
10 DB Thrusters

Yesterday Bill's mantra was "you should be going so slow, you almost feel guilty". Some of you  had a hard time understanding why you would want to do that. Trust me, the WODFather has a plan! A workout like yesterday is designed to give you some time to focus on your form, and your aerobic capacity. Not everything should be done at 100%! Sometimes you gotta take things slow, and focus on some recovery and form work.

AND THEN THERE'S THIS WORKOUT. Everything is short bursts of power. 5:00AMRAP. 100m sprint. Small sets of movements. It's workouts like THIS that the WODFather wants you to give it hell! Feel free to go completely nuts during your 5 minutes of work, as long as you're maintaining good form and not endangering anyone around you. This one will get you breathing fast!

SCHEDULE REMINDER: No classes this Friday night due to coach Sammie's wedding!

It’s all about the rowing

7/22/2014
Strength
Off

WOD
30:00 AMRAP @ 65-74%
1000m Row
10 Power Cleans (60/45)

So.....what you're saying is it's mostly a rowing workout.....

I'll never forget this past Regionals. There was a pull-ups and overhead squat workout that everyone thought was "all about the pull-ups". Low and behold, it all came down to the overhead squats. I watched competitors do all 60 pull-ups unbroken, chalk their hands, snatch their barbell overhead, and then fail over and over to squat the weight for even one rep. Then from the back of the pack came Kinsy. She was dead last in her heat off the pull-up bar. She did all 8 overhead squats in only 2 sets, and finished 3rd in her heat. WINNING!

Yeah. This workout isn't like that one. It ACTUALLY IS about the rowing. :-) It was a fun story though, right?!

Important Schedule Update

7/21/2014
Strength
Part 1
Sumo Deadlift: 3-2-2 w/ 3:00 Rest
Part 2
5 sets of:
1:00 Ring Dips
1:30 Rest

WOD
5 Rounds of:
:30 Burpees
:30 Rest

Is it pretty obvious by now how the sumo deadlift works your body differently than the standard deadlift? Funny how changing just one little thing can have such a huge impact!

Speaking of huge, I have to give major props to Kalah for her deadlift PR. She pulled 135kg's off the floor on Saturday morning, and she still had more in her! DAMN GIRL! Combine that with her 93kg bench press, and I think we have a future power lifting competitor on our hands. Either that, or we could train her to do cool tricks like crush beer cans with her biceps.

SCHEDULE UPDATE: Our beloved coach Sammi is GETTING MARRIED this Friday! Yay! In order for all of our coaches to attend her wedding, we are canceling all Friday afternoon classes.

Burpee run

7/18/2014
Strength
Part 1
Back Squats: 6-6-4-4 @ 3211 w/ 2:00 Rest
Part 2
2 sets of:
10 Barbell Reverse Lunges @ 4010 (weaker leg)
1:00 Rest
10 Barbell Reverse Lunges @ 4010 (stronger leg)
1:00 Rest

WOD
1 Round of:
30 Burpees
800m Run
20 Burpees
400m Run
10 Burpees
200m Run

Oh, I'm sorry, did someone say they wanted some burpees with their running? Well ok! We aim to please.