Author Archives: Chase

11.26.2014

DSC_0632Announcement: With the impending winter storm, we will keep members updated through the Facebook Page and Website if needed about class changes.

Thanksgiving Week Schedule
Wednesday: Normal Hours
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up.
Saturday: 9-11am Open Gym

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Deadlift
Warm-up as needed before completing the assigned workload below.

A: Deadlift 1-1-1-1-1RM
B: Deadlift 5-5-5-5-5RM

Notes: Many of the athletes will be working up to a new 1-rep maximum Deadlift for use during our next strength cycle. Athletes who have been with us less for less than 3 months will be completing a 5-rep maximum deadliest rather than 1RM.

Post loads to comments.

Impact/Focus #2: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 5-5-5-5-5 (Tempo 12X1)

Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Prepare for fueling your gainzzz during Thanksgiving…

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11.25.2014

DSC_0383Thanksgiving Week Schedule 
Wednesday: Normal Hours 
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up. 
Saturday: 9-11am Open Gym

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Power Cleans (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility

Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps each) before working up to a new 5-rep maximum effort for Push Press.

Push Press 5-5-5-5-5

Post loads to comments.

“Poultry Express”
Complete the following for time
30 x Thrusters (95/65lbs)
30 x Bar Facing Burpees
30 x Pistols
30 x Back Extensions
30 x Front Shoulder Raises (40/20lbs)
30 x Box Jump Overs (24/20″)
30 x Windshied Wipers (95/65lbs)
30 x Calorie Row

Notes: Today’s workout will have a strict 18:00 time cap.

Post times to comments.

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11.24.2014

DSC_0419Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.

3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 87%
3 x 90%
3 x 93%

Post loads to comments

Notes: 1-Rep Maximum/Percentage Calculator

“Bacon Bits”
Complete as many rounds/reps as possible in 14:00 of
3 x Muscle-ups
10 x Power Snatch (95/65)
15 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

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11.21.2014

DSC_0038Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
4 x Turkish Get-ups (2L/2R)
5 x Pull-ups
6 x DB Push Press
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the following workload.

Push Press 3-3-3-3-3

Notes: Today proper technique will be the focus in preparation for a 5RM Push Press next week.

Post loads to comments.

“Upside-down Awareness”
Complete as many rounds/reps as possible in 7:00 of
50ft x Handstand Walk
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 7:00 of
50ft x Walking Lunges
10 x Renegade Rows (50/35)

Notes: Handstand Walks will be reviewed prior to the workout for those unfamiliar with the movement. Scaled progressions will be available for those working towards this gymnastics movement.

Post rounds/reps completed to comments.

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11.20.2014

Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Press
III. Mobility

Impact/Focus: Power Clean EMOTM
Movement Review/Instruction and Warm-up before completing the following workload every minute on the minute for 10:00.

2 x Power Cleans (75-85% 1RM)

Notes: Take 75-85% of your 1RM Power Clean from last week (11.13.2014) and every minute on the minute execute 2 ”Unbroken” repetitions with the strictest adherence to those principals of movement each athlete happens to be focusing on developing today.

Post loads to comments.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Ante Up”
Complete 4 rounds of
1:00 x ‘American’ KB Swings (32/24)
1:00 x Box Jumps (24/20)
1:00 x Ring Dips
1:00 x Row (Cal)
Rest 1:00

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Total your points and post them to comments.

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11.19.2014

DSC_0092-2Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat 
Warm-up as needed before completing the following workload.

Overhead Squat 5-5-5-5-5

Post loads to comments.

Impact/Focus #2: Snatch Grip Deadlift
Movement instruction/review before warm-up sets.

Snatch Grip Deadlift 3-3-3-3-3

Notes: Hook Grip…

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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11.18.2014

DSC_0676-2Warm-up Drills
I. Speed Rope 2:00
II. 3 rounds of
7 x KB Swings
7 x Hindu Push-ups
7 x Hollow Rocks
III. Mobility

Impact/Focus: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 3-3-3-3-3 (Tempo 12X1)(Aim for 5-10lbs more than 11.05.2014)

Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE

Post loads to comments.

“Weightless Flutter”
Complete 5 rounds for time of
8 x DB Snatch (50/35)(Each Arm Alt.)
10 x Ab Roll-outs
40 x Double unders

Post times to comments.

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11.17.2014

IMG_3415Warm-up Drills
I. Row 2:00
II. 5:00 AMRAP of
5 x Ring Rows
10 x Supermans
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.
3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3×3 x 90%
Post loads to comments

“Bar Gauntlet”
Complete as many rounds/reps as possible in 10:00 of
3-6-9-12…etc. of
Thrusters (95/65)
Pull-ups

Post total number of repetitions completed to comments.

Skill Development
Accumulate 3:00 of Ring Support Hold

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11.14.2014

DSC_0159Warm-up Drills
I. Row 2:00
II. 3 rounds of
4 x Turkish Get-ups (2L/2R)
6 x KB Swings
8 x KB Press (4L/4R)
III. Mobility

Impact/Focus: Press Deload
Complete the following reps based off of your 1RM Press.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Going the Distance”
Complete as many rounds/reps as possible in 5:00 of
10 x KB Swings
100ft Bear Crawl
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
15 x Wallball (20/14)
100ft Farmers Walk (32/24)

Post rounds/reps completed to comments.

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11.13.2014

DSC_0176Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP
5 x Medicine Ball Cleans (40/20)
7 x Box Jumps (20″)
10 x Hollow Rocks
III. Mobility

Impact/Focus: M.E. Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

Notes: Athletes will participate in movement review/instruction prior. Work up to a heavy/PR single rep Power Clean, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts. The Power Clean is received in the above the parallel squat position.
1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Level Playing Field”
Complete the following for time
15 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
12 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
9 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
6 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
3 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups

Post times to comments.

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11.12.2014

IMG_3370Thank you to those athletes who came for yesterday’s Veteran’s Day Hero WOD “Zimmerman”. We’re proud of everyone for the effort you gave.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed before completing the following workload.

Front Squat 2-2-2-2-2 (Ascending Weight)

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
After movement review/instruction athletes will work through the following sets/reps focusing on footwork. Increase weights as form allows.

Push/Split Jerk 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 of Metabolic Conditioning

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11.11.2014

Hero_Zimmerman_thToday we honor all those that have served! We want to thank all the members of the military for their service to our country.

Warm-up Drills
I. Row 750m
II. 3 rounds of
7 x Ring Rows
7 x Deadlift
7 x Press
III. Mobility

“Zimmerman”
Complete as many rounds as possible in 25 minutes of:
11 x Chest-2-Bar Pull-ups
2 x Deadlifts (315/225)(or 75-80% of 1RM)
10 x Handstand Push-ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Post rounds completed to comments.

Skill Development
5 Rounds for quality of
Row 200m
10 x GHD/Abmat Sit-ups

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11.10.2014

432px-USMC_logo.svgHappy 239th Birthday to the United States Marine Corps.

REMINDER: Normal Hours on Veteran’s Day

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following workload based off your current 1RM Back Squat.

5 x 45%
5 x 55%
3 x 65%
4×3 x 85%

Post loads to comments.

“Bodyweight Sprint”
Complete 5 rounds for time
12 x Toes-2-Bar
15 x Dynamic Push-ups
Run 200m

Post times to comments.

Skill Development
Mobilize and Recover in preparation for tomorrow’s Hero WOD.

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11.07.2014

DSC_0812Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
10 x Wallball (20/14)
10 x Push-up
10 x Hollow Rocks
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Pyramid Scheme”
Complete for time
10 x Handstand Push-ups
20 x Pull-ups
30 x Box Jumps (24/20)
40 x Wallball (20/14)
50 x Double-unders
40 x Wallball
30 x Box Jump (24/20)
20 x Pull-ups
10 x Handstand Push-ups

Post times to comments.

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11.06.2014

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Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Warm-up
Jog/Arm Movement
Pike Walk
High Knees
Butt Kicks
Tumbling
III. Mobility

Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Puget Sound”
Complete as many rounds/reps as possible in 16:00 of
Row 500m
15 x ‘American’ KB Swings (32/24)
30 x Mountain Climbers (2ct)

Skill Development (Optional)
Bulletproof Shoulders: Video Demo HERE

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11.05.2014

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Congratulation to Smiley Mike on completing the Manchester Marathon this past Sunday. He competed the marathon in 03:43:28. Great Job Mike!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Spider Lunges
25ft Bear Crawl
25ft Inchworms/Hollow Hold
10 x Leg Swings
III. Mobility

Impact/Focus #1: Front Squat 3RM
Warm-up as needed before working towards a 3-repetition max for Front Squat

Front Squat 3-3-3-3-3

Drop Sets: 2-3 sets x3 @ 80% (33X1 Tempo)

Notes: Tempo Explanation HERE

Impact/Focus #2: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Bench Press 3-3-3-3-3 (Tempo 02X1)

Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press.

Post loads to comments.

WOD
5-10:00 of Metabolic Conditioning

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11.04.2014

10646979_974185772403_5458895280341817947_n

Congratulations to Luke Grilli and his wife Erica on their wedding this past weekend. We’re so happy for you both!

Warm-up Drills
I. Run 400m
II. 2 rounds of
4 x Turkish Get-ups (2L/2R)
6 x Sumo Deadlift High Pull (24/16)
8 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Turkish Get-ups EMOTM
After movement review, warm up as needed before completing the following workload every minute on the minute for 10:00.

2 x Turkish Get-ups (1L/1R)

Notes: Athletes new to movement may stick with a weight they are comfortable with. Experienced athletes should be using a challenging but completable weight for today’s workout.

“Brisk Autumn”
Complete 3 rounds for time of
10 x Power Snatch (95/65)
25 x V-ups
Run 400m

Post times to comments.

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11.03.2014

DSC_1107

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
10 x Abmat Sit-ups
10 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following based off your current 1RM Back Squat.
5 x 45% (Warm-up)
5 x 55% (Warm-up)
3 x 65% (Warm-up)
4×4 x 80%

Notes: An additional squat workout will be provided on Saturday to those looking for additional volume.

Post loads to comments.

“Elizabeth”
21-15-9 reps for time of
Clean (135/95)
Ring Dips

Post times to comments.

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10.31.2014

DSC_0264

WEAR YOUR COSTUMES TODAY!

Halloween Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes!

Warm-up Drills
I. Row 500m
II. 5:00 Animal Warm-up
25ft Bear Crawl
25ft Crab Walk
25ft Spider Lunges
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Zombie Circus: Halloween Edition”
Step right up for Halloween fun.

Today’s workout will test your speed, strength, agility, coordination, and determination. Want to know more? You’ll have to come find out…

Score you ask? The only object of the game is to finish the tasks that are presented to you.

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10.30.2014

DSC_0841

Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!

Warm-up Drills
I. 2:00 x Speed Rope (Freestyle)
II. 5-4-3-2-1 reps of
Pull-ups
Medicine Ball Cleans (40/20)
Burpees
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Athletes still developing Muscle-up/Pull-up/Ring Dip:
1A. Muscle-up Transition Work 3-3-3-3-3
1B. Pull-ups/Ring Dips 5 sets x 3 reps each
2. Muscle-up Negatives 3-3-3-3-3

Athletes with Muscle-ups:
1. Deadhang Muscle-ups 2-2-2-2-2
2. Muscle-ups (CFGS) 5 sets x 3+ reps

Notes: Athletes still developing full range of motion pull-ups and ring dips will be instructed on the muscle-up transition. After completing 1A, athletes will then complete 1B for additional work.

“All Hallows’ Eve”
Complete as many rounds/reps as possible in 14:00 of
8 x Cleans (115/75)
14 x Box Jumps (30/24)

Post rounds/reps completed to comments.

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10.29.2014

IMG_7738

Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!

Warm-up Drills
I. Row 2:00
II. 3 rounds of
:20 Handstand Hold
5 x Ring Rows
10 x Hindu Push-ups
III. Mobility

Impact/Focus #1B: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

Impact/Focus #1B: Push Press
Using the weight from your last set of Press, complete the following workload.

Push Press: 3 sets of 5-10 reps with 2-second pause in “Dip” position.

Post loads to comments.

Impact/Focus #2: Grip Work
Athletes will spend 10:00 working through various methods focusing on developing their grip strength.

Farmer’s Walk
Plate Carry
Axle Bar Hold
Pull-up Hang

WOD
5-10 minutes of Metabolic Conditioning (Hint: Tires…)

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