Monthly Archives: April 2017

05.01.2017

18157404_10100195555427776_1526148585820633391_nANNOUNCEMENTS: – Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house. Warm-up Drills I. 2:00 x Speed Rope II. 2 rounds of "Cindy" 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats. Front Squat 4-4-4-4 (80% 1RM) Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017. Post loads to comments. "Redenbacher's" Complete 3 rounds for time of 10 x Push Press (135/95) 20 x Chest-2-Bar Pull-ups 50 x Double unders Post times to comments. Skill Development Choose 1 of the following options: I. 20-25 x Ring Dips II. 10 x Negatives & 15 x Banded Dips III.Accumulate 3:00 of Ring Support
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04.28.2017

FullSizeRender-83ANNOUNCEMENTS: – Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends! - Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let's pack the house. Warm-up Drills I. Run 400m II. 2 rounds of :20 Handstand Hold 7 x Ring Rows 7 x Overhead Squat 7 x Deadlift III. Mobility "Toffifay" Complete for time 3 rounds of Run 200m 10 x Deadlift (225/155) 10 x Handstand Push-ups Rest 4:00 Complete 3 rounds of Run 200m 10 x Overhead Squat (95/65) 10 x Pull-ups Post times to comments. Skill Development 3 rounds for quality of 1:00 x Plank Hold 1:00 x Left Side Plank 1:00 x Right Side Plank Rest 1:00
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04.27.2017

Nate and I (Samy) after our Tough Ruck expedition... I need pics from all you freaks that trekked with us! Thank you all so much for this.

Nate and I (Samy) after our Tough Ruck expedition... I need pics from all you freaks that trekked with us honoring our fallen! Thank you all so much for this experience.

"If I have seen so far, it is because I have stood on the shoulders of giants." --Isaac Newton ANNOUNCEMENTS: - Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends! Warm-up Drills I. Row 500m II. 9 Fundamentals x 5 reps each (barbell) III. Mobility Impact/Focus #1: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 4-4-4-4 (80% 1RM) Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Post scores to comments. "Grindin" Complete as many rounds/reps as possible in 12:00 of Row 250m 6,9,12 ... x Burpees 6,9,12 ... x Slamball (40/20lbs) Notes: Row distance per round remains the same while Burpees and Slamball climb reps as shown. Get some, freaks. Post scores to comments. Skill Development: Turkish Get-ups Warm-up as needed before completing the following sets/reps of Turkish Get-ups. 2R+2L 2R+2L 2R+2L 1R+1L 1R+1L 1R+1L Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able. Post scores to comments.
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04.26.2017

18057915_1371370216242307_4098389290020413125_nANNOUNCEMENTS: – Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends! - Our May On-ramp class begins Tuesday May 2nd @ 6PM! Warm-up Drills I. Run Indoors II. 6:00 Dynamic Warm-up High Knees Butt Kicks Shuffle Karaoke Hip Circles Walking Lunges III. Mobility Impact/Focus #1: Power Clean Doubles Warm-up as needed (3 sets x 3 reps) before completing the following workload for Power Cleans. Power Clean 2-2-2-2-2 Notes: Today's repetitions will be completed as touch and go from the floor. Post loads to comments. Impact/Focus #2: EMOTM Skill Work Complete the following workload every minute on the minute for 12:00. Minute 1: 12 x Toes-2-Bar Minute 2: 8 x Pistols (4L/4R) Minute 3: 40 x Double unders Post reps completed to comments. ROMWOD "Need For Speed"
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04.25.2017

FullSizeRenderANNOUNCEMENTS: – Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends! Warm-up Drills I. Coach’s Choice II. Mobility Impact/Focus: Snatch Triples x :90 Warm-up as needed before completing the following every :90 seconds for seven total efforts/rounds. Every :90 execute 3 x Snatch (full). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts. Every :90 for 7 rounds: 3 x Snatch (full;touch-n-go) Notes: Go heavy, but do it well. This is the full Snatch Olympic Lift, with the barbell received in the bottom of the Overhead Squat position. Emphasis will be on 'touch and go' style barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity. Get some, freaks. Post loads to comments. "Fight-Tasked" Complete the following for time 21 x Wallball (20/14lbs) 21 x Sumo Deadlift High-Pull (BB:75/55lbs) 21 x GHD Sit-ups 21 x Push Press (BB:75/55lbs) 21 x American KB Swing (24/16kg) Then... 15 x Wallball (20/14lbs) 15 x Sumo Deadlift High-Pull (BB:75/55lbs) 15 x GHD Sit-ups 15 x Push Press (BB:75/55lbs) 15 x American KB Swing (24/16kg) Then... 9 x Wallball (20/14lbs) 9 x Sumo Deadlift High-Pull (BB:75/55lbs) 9 x GHD Sit-ups 9 x Push Press (BB:75/55lbs) 9 x American KB Swing (24/16kg) Post scores to comments. Skill Development I. Mobilize II. See your Coach post WOD if you should seek some helpful guidance for Skill Development Conditioning.
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04.24.2017

IMG_0919 Pistol Pete is recovering well from his rotator cuff surgery. Get well soon Peter, we can't wait to have you back! ANNOUNCEMENTS: – Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends - Our May On-ramp class begins Tuesday May 2nd @ 6PM! Warm-up Drills I. Run 400m II. 2 rounds of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Enderton Front Squat Complex Complete the following workload of Front Squat Complex based off your current 1RM established on 04.17.2017. 3x1 @ 70% 1RM 3x1 @ 75% 1RM Notes: 1 rep of the complex = 3 total front squat reps completed. Rep 1 = :03 Pause, Rep 2= double bounce, Rep 3 = normal front squat. Post loads to comments. "Misdemeanor Offense" Complete for time Run 400m 30 x Pull-ups 30 x Ring Push-ups Run 400m 20 x Pull-ups 20 x Ring Push-ups Run 400m 10 x Pull-ups 10 x Ring Push-ups Notes: Those looking for more challenging effort should complete chest-2-bar pull-ups for the workout. Post times to comments.
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04.21.2017

18033217_1369384996440829_6653849081657162611_nANNOUNCEMENTS: – Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends! Warm-up Drills I. Row 500m II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility "No Shortcuts" Complete as many rounds/reps as possible in 6:00 of 8 x Bar Facing Burpees 10 x Overhead Squats (95/65) 35 x Double Unders Rest 2:00 Repeat for 3 total AMRAPs. Post rounds/reps completed for each AMRAP to comments. Skill Development 3 rounds for quality of Row 21kCal :30 x L-Sit/Ring Support
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04.20.2017

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"Smiley" Mike Justason finishing fifth out of 'about 1000 competitors from all divisions' during this past weekend's Tough Ruck 26.2 mile marathon. Ruckers wore rucks weighing an average of 30-55lbs; the packs were carried while being adorned with the names of fallen service men and women, firefighters, police, and emergency personnel.

Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Max Effort Cleans Warm up as needed (3 sets x 5 reps) before completing the workload below. Clean x 5-3-3-1-1-1RM Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition effort. These are Full Cleans, with the bar received in the full Front racked squat position after pulling the weight from the floor. Get some, freaks. Post scores to comments. "Beauty & The Beast" 3 Rounds for time of 7 x Bar Muscle-ups 25 x Thrusters (75/55lbs) Post times to comments. Skill Development: MOBWOD or ROMWOD Choose to perform from the following Mobility areas of emphasis or execute a daily ROMWOD, feel free to also select poses of choice (see ROMWOD.com movement index) to work through as well. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
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04.19.2017

FullSizeRender-82ANNOUNCEMENTS: - Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends! Warm-up Drills I. Run 400. II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus #1: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 5-5-5-5-5 (75% 1RM) Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Post loads to comments. Impact/Focus #2: GHD/Push-up EMOTM Complete the following workload every minute on the minute for 12:00. Odd: 15 x GHD Sit-ups Even: 12 x Plyo Push-ups Post reps completed to comments. ROMWOD "Take It Down"
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04.18.2017

IMG_9956Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Power Snatch Doubles x :75 Repeats Warm-up as needed before completing the following every :75 seconds for eight total efforts/rounds. Every :75 execute 2 x Power Snatch. Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts. Every :75 for 8 rounds: 2 x Power Snatch Notes: Go heavy, but do it well. Emphasis will be on barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity. Get some, freaks. Post loads to comments. "Hel-Rowww" 3 Rounds for time of Row 500m 12 x Handstand Push-ups 21 x Box Jumps Post times to comments. Skill Development I. Mobilize II. L-sit/Ring Support drills (see whiteboard for guidance)
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04.17.2017

IMG_0153 Congratulations to Jaymes, Kerri, Nate, Abby, Samy, Jeff, Christine, Jessica, Christin, Shawna (not pictured), Mike (not pictured), and Tom (not pictured). On Saturday they all completed the Tough Ruck 2017 which was 26.2 miles with 20-35lbs rucks on their backs. We're so proud of you all! Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups 7 x Hindu Push-ups 10 x Front Squats (45lbs) III. Mobility Impact/Focus: Front Squat 1RM Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat. Front Squat 1-1-1-1-1RM Post loads to comments. "Revolutionary" Complete as many rounds/reps as possible in 10:00 of 10 x Toes-2-Bar 10 x DB Snatches (50/35)(5L/5R)(Alt.) Post rounds/reps completed to comments.
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04.14.2017

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ROMWOD has been reinforced via Dr. Marilyn! Thanks, "M"!

  Fair Winds and Following Seas (roads/trails) to those embarking on this year's Tough Ruck memorial event in the beautiful united effort to honor our fallen heroes by enduring a 26.2 mile Ruck. Get some, freaks! Warm-up Drills I. 3 Rounds for quality of Run x 3 Indoor Laps (~200m) 10 x Walking Lunges 10 x Hollow Rocks II. Mobility Impact/Focus: Walking Lunges Warm up as needed with 2-3 sets of 6 reps each. Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (back rack). 10 steps x Walking Lunges (Back Rack) Post loads to comments.   "Purgatory 14" 14:00 AMRAP of 5 x Muscle-ups 10 x Burpees 20 x Abmat Sit-ups Post scores to comments. Skill Development I. Mobility work II. Myofascial Release (Roll and mash/smash)
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04.13.2017

IMG_0123Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus: Push or Split Jerk Warm up as needed (3 sets x 5 reps) before completing the workload below. Push or Split Jerk x 5-4-3-2-1RM Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Unless strange ritualistic nature kicks in these sets should come from the rack versus the floor. Get some, freaks. Post loads to comments. "Volume Frequencies" 6 Rounds for time 12 x American KB Swings (32/24kg) 40 x Double-unders Post times to comments. Skill Development I. Mobility work II. Myofascial Release (Roll and mash/smash)
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04.12.2017

17883806_1358344084211587_5237494134790974572_n Thank you to the Bedford High School swim team for coming in for a workout Saturday. We look forward to working with you in the future! Warm-up Drills I. Run 400m/Row 500m II. 2-3 rounds of 5 x Deadlift (45/35) 5 x Clean 5 x Front Squat 5 x Sotts Press (Clean) III. Mobility Impact/Focus: Clean Triples Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans. Cleans 3-3-3-3-3 Notes: Today's reps will be touch and go. Athletes should focus on proper barbell cycling and connected reps over weight. Post loads to comments. "Iguana Spike" Complete as many rounds/reps are possible in 10:00 of 21 x kCal Row 15 x GHD Sit-ups 15 x Push-ups Post rounds/reps completed to comments. ROMWOD "Fall In"
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04.11.2017

Frame-10-04-2017-09-16-28Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Handstand Push-ups Complete one of the following rep schemes every :90 second for 7 Rounds: I. Strict HSPU 3-3-3-2-2-1-1 *Increasing Deficit if possible. II. Kipping HSPU 5-5-5-3-3-3-1 *Increasing Deficit if possible. III. Stinkbugs 8-8-6-6-4-4-4 Post scores to comments. "Run Sam'which" Complete the following for time Run 200m 25 x Thrusters (95/65lbs) Run 200m 25 x Pull-ups Run 200m 25 x Hang Power Cleans (95/65lbs) Run 200m 25 x Slamball (40/20lbs) Run 200m Post times to comments. Skill Development *See whiteboard for guidance.
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04.10.2017

FullSizeRender-81Warm-up Drills I. Run 400m II. 2 rounds of 7 x Hindu Push-ups 10 x Goblet Squats (24/16) 10 x KB Swings (24/16) III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats. Front Squat 3-3-3-3-3 Notes: Only attempt a 3RM if you're feeling good. Compare scores to 11.28.2016 or heaviest 3-rep weight from the month of November. Post loads to comments. "Thunderbird" Complete for time 40 x Wallball (20/14) 10 x Power Snatch (115/75) 30 x Wallball (20/14) 10 x Power Snatch (115/75) 20 x Wallball (20/14) 10 x Power Snatch (115/75) 10 x Wallball (20/14) Post times to comments.
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04.07.2017

IMG_0512Warm-up Drills I. Row 2:00 II. 2 rounds of 5 x Deadlift 5 x Barbell Row 5 x Power Clean 5 x Front Squat 5 x Klokov Press III. Mobility Impact/Focus: Clean & Jerk Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk. Clean & Jerk 2-2-2-2-2 Post loads to comments. "Luck's Got Nothing To Do With It" Complete as many rounds/reps as possible in 12:00 of 7 x Handstand Push-ups 10 x Toes-2-Bar 13 x Box Jumps (24/20'') Skill Development *See guidelines on whiteboard
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04.06.2017

17523432_1347643605281635_6419178857500956971_nWarm-up Drills I. Row 2:00 II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility "15.5 Redux" Complete 27-21-15-9 reps for time of Row (Calories) 'American' KB Swings (32/24) Post times to comments. Skill Development I. ROMWOD "Get Down" II. Muscle-up Skill Work (Choose 1) - 5-10 Muscle-ups - 5-10 x Muscle-up Negatives - 3x5 x Muscle-up Transitions (Banded on Low Rings) - 5 x 5 Pull-ups/Dips
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04.05.2017

FullSizeRender-80ANNOUNCEMENTS: - Bear Grips will be here during the PM classes with a table setup and demoing/selling their products. We have a fun workout planned so you can test out their gear during the WOD. Products will also be for sale for discount. Warm-up Drills I. Row 2:00 II. 2 rounds of 5 x Deadlift 5 x Barbell Row 5 x Power Snatch 5 x Klokov Press 5 x Overhead Squat III. Mobility Impact/Focus: Snatch Warm up as needed before completing the following workload of Snatch. Snatch 1-1-1-1-1 (:03 Pause at bottom) Post loads to comments. "Bear Climb" Complete 5 rounds of 1:00 x Rope Climbs :20 x Bear Crawl 1:00 x Wallball (20/14) :20 x Bear Crawl Post reps per movements to comments. Skill Development ROMWOD "Shoulder Day"
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04.04.2017

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Thank you Carl & Brian for fixing and finishing the installation effort for our Crossover Symmetry wallmounts!

ANNOUNCEMENTS: –Our April On-Ramp class begins TONIGHT April 4th at 6pm. Tell your friends! Warm-up Drills I. 3 Rounds for quality of 1:00 x Jump Rope 10 x Walking Lunges 10 x Abmat Sit-ups II. Mobility “Annie” For time 50-40-30-20-10 reps of Double-unders Abmat Sit-ups (anchored) Notes: Abmat Sit-ups have feet anchored with dumbbell(s). Get some, freaks! Reference link for 01.28.2016 HERE. Post scores to comments. Impact/Focus: Turkish Get-ups Warm up as needed before completing the following workload for Turkish Get-ups. Turkish Get-up 2-2-2-1-1-1-1 Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible. Keep weights challenging and progressive in the skill's development yet not so heavy that an ability to unleash hell during Full Snatch Wednesday is relatively inhibited as a result. Smarter then harder, freaks. Post loads to comments.
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04.03.2017

IMG_4900ANNOUNCEMENTS: –Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends! Warm-up Drills I. Row 2:00 II. 3 rounds of "Cindy" 5 x Pull-ups 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 Post loads to comments. "Rabbit's Foot" Complete 4 rounds for time of 10 x Hang Power Cleans (115/75) 20 x Ring Push-ups Notes: Rx+ Version: 135/95# Post times to comments.
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UPCOMING EVENTS

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