Monthly Archives: March 2010

Hello April! Gymnastic Skill Complete 3-4 Rounds L1: 5 Kip Swings 5 sec L-Sit Progression  (tuck holds) L2: 5 Ring Inverts 10 sec L-sit L3: 5 Skin the Cats (tempo: 3/2/3/2) 15 sec L-sit on rings OR Work kipping pull-up mechanics Metcon: 5 Rounds for Time of: 10 Overhead Squats (boys 95#/girls 65#) 10 DB [...]

Happy Easter to all those celebrating this weekend!  And Happy Passover to all those celebrating right now! The gym will have holiday hours on Friday April 2.  Classes are scheduled for 9am, 5pm, and 6pm.  Get some sweating in before the choclate bunnies arrive! Saturday and Monday hours are business as usual. Enjoy your celebrations, [...]

Bye Bye to March! Warm Up: 2 rounds of: 10-12 Wall Slides 10-12 Y’s 10-12 Face Pulls (band over head) Strength: 2RM Push Press 3-4 Warm Up Sets L1: 3-3-3 (all at same weight) L2/3: 2-2-2 (working up to 2RM) MetCon: 3 Rounds for Max Reps of: 60 sec Chest to Bar Pull Ups 30 [...]

There is a key component of strength training that we often overlook. Many of us go through the mental checklist of key posture cues before each lift.  For some this is a quick body check, for others it is a detailed inventory of all their limbs and positions.  I personally run through a gazillion items [...]

Warm Up: 2 Rounds of: 10-15 squat therapy against wall 10-15 squat with band around knee Strength: Front Squat 3RM 4-5 Warm-up Sets L1: 5-5-5  at same weight for each work set L2/3: 3-3-3 increasing weight with each work set to 3RM Metcon 5 Rounds: 15 Thrusters @ 45-50 of 3RM Push-Press 15 Box Jumps [...]

Part 1: BODYWEIGHT STRENGTH ENDURANCE BENCHMARK TEST Max Kipping Pull-ups. If using a band, note what band. The set ends when the athlete drops from the bar OR when they rest for more than 3 seconds between reps. Part 2: Gymnastic Skill L1: 3-4 sets: Hollow Body Rocks x 10 sec; 3 kick up to [...]

Strength 3-4 Rounds Ring Rows (weighted or unweighted) in 6-8 rep range rest 45sec Ring Dips (weighted or unweighted) in 6-8 rep range rest 90sec Metcon 5 Rounds for Time 100m run 10 push-ups 100m run 15 DB deadlift

Form Friday Strength: Level I: Deadlift 3 sets of 5RM (same weight across work-sets) 4 warm-up sets: 5-5-5-5 3 Work-sets: 5-5-5 Level II/III: Hang Power Clean 3RM
Work up to a heavy 3RM 4-5 Warm-up sets: 5-5-5-3-3 3 Work Sets: 3-3-3 Form/technique is KEY. If form is failing, back off the weight. The road to beautiful, [...]

Who has been keeping their log book up to date?! Hopefully all of you! Warm Up: 2 Rounds 10-12 wall slides 10-12 Y’s 10-12 Face Pulls with light band Strength: Push Press 3RM 4-5 Warm-up Sets L1 – 3 work sets at same weight L2/3 – 3 works sets working up to heavy 3RM Metcon: [...]

Metcon Wednesday! Skill Work: Double Under Progression (if you’re still jumping singles…this one is for you!) OR 6 sets: 10-15sec L-sit holds on bar or rings Metcon: 6 Rounds for Time: 10 Pull-ups 5 Deadlift @ 45-50% 1RM