Archive for July, 2012

Not that kind of cleaning

Posted: July 31, 2012 in WODs

Clean complex
1 high hang
1 below knees
1 floor

Deadlifts 135/95
Push press

Nice work concentrating on form for the cleans today. Main thing I wanted to get across today was getting through the position. Keep the bar tight and wait until you get to pockets to jump. This is out most powerful position. Just think if you were to try and dunk a basketball…. You wouldn’t try to jump with closed hips right?! NO! You would shoot them things open and get completely vertical. Think of that next time you do an Olympic lift.




Posted: July 28, 2012 in Uncategorized

Also we have been contemplating an additional morning class for those outside that can’t join us due to time constraints like work hours or for our current members who would like a mid morning class and those parents that drop the kids off at school at want to wod right then, but can’t at any other hours! If you are interested then respond to this or put your name on the board at the gym. If I have 10 committed people that want this then we will do it!

A good mix

Posted: July 28, 2012 in WODs

Overhead squats
Rest 90 seconds add weight each set if you perform all three perfect

For time
800m sprint
Rest 90
54′ overhead walking lunge
15 plate burpees
20 pistols
Rest 1 minute
400m sprint

Nice work today this was a fun wod to do opposite from yesterday when it was just on modality repeated for 100 reps. Today you could blast through the movement you were on and never look back (I love that!). And as before the folks on journey are still throwing down so two leader boards in the post today check it out!



Burpee box jumps

Posted: July 27, 2012 in WODs

100 burpee box jumps for time

Mobility –

“why do we fall master Bruce? So we can learn to pick ourselves back up.”

There aren’t too many ques i can give you on this one just continue to move the entire time and you will be done before you know it. Hand off your knees!


Group mobility after wod calf smashing!


Get it tight get it right!

Posted: July 26, 2012 in WODs

10 minutes to practice rope climbs
10 minutes to practice pull ups
10 minutes to practice hand stand walks

Emom 10 minutes
Even minutes 5 ttb then as many squats in the remaining minutes
Odd minutes 1 rope climb then max dynamic burpees as possible with remaining time
Scores = total squats and burpees

So today we had and all out gymnastics hour to get out those frustration you may have had on any of these movements prior. Sometimes all we need is to just slow down a little bit and figure it out. Had a few pr’s today one big one was Dave Lott completing his first ever 15′ rope climb in his life and Shelly hitting her first unassisted pull up! Can I get a F YEAH!

Great job responding to my ques today and if you take one thing from today you can use and apply forwards it’s that connection we need when moving our body through space. In the air or up against a wall we don’t have anything to use to create torque so we need to on our own. Easiest thing to do is to squeeze your butt tighten your tummy and externally rotate…. Those are your new ques to life. Tell your self that when your waiting in the at the ATM next time and get tight!


And big ups to everyone on canoe journey for keeping up their fitness no matter where they are and some after pulling! Here’s their board.


Press, press and more press

Posted: July 25, 2012 in WODs

15 minute EMOM
Strict press for 5 minutes
Push press for 5 minutes
Push jerks for 5 minutes
*you must increase weight with every set

10 minute amrap
10 shoulder 2 overhead
10 wallballs
200m run


Don’t drop the bar

Posted: July 24, 2012 in WODs

5 rounds:
5 deadlifts 75/55
5 hang snatches
5 ohs
1 min rest

*4 burpee penalty for dropping the bar

Today we did a light “bear complex” to practice holding on to the bar for as long as possible…. We also did overhead squat, one thing to remember is to stay controlled the entire movement and do not plunge to the bottom of the squat because we will lose our stability as well as lose out bar. Good work today tbcf!!!!