Archive for November, 2013

Chipper

Posted: November 27, 2013 in Uncategorized

Strength
Max strict press

Wod
10 hspu
20 pull ups
30 over box jumps
40 1 arm db snatch
30 step ups
20 ttb
10 wall climbs

20131127-074803.jpg

Advertisements

Holiday schedule

Posted: November 27, 2013 in Uncategorized

Turkey day schedule;
We are running one special class at 11am to get that workout in before you go stuff your face. Just be thankful you have the fitness to do these things on this day 😉

Black Friday;
Closed

Have mercy!

Posted: November 24, 2013 in Uncategorized

2 rounds
400m run
10 squat cleans 185/135
400m run
15 ohs 135/85
400m run
10 front squats 185/135

Alright my weekend warriors lets get down to business. It’s time to load that bar up and get after it. Today I wanted to test your newfound ability to move in the full Olympic lifts while under stress and fatigue. You guys came through today even under heavy load! Nice!
Apollo
Ps I’m sorry about the asking ton weather there’s nothing I can do tho so come in layers prepared to strip down as we go. Don’t worry though, everyone was in shorts and a t-shirt half way through the warm up!

20131123-173902.jpg

Helen

Posted: November 24, 2013 in Uncategorized

Strength
20 rep back squat (add 5-10lbs)

Wod
Helen
3 rounds
400m run
21 kbs
12 pull ups

Alright you guys should be well adjusted to the 20 rep max now and no it won’t run forever. We are getting close to the end of this shorter squat cycle so keep pushing and max out that 20 rep potential.

Let’s finish off Friday with a girl! My favorite girl…. Helen 😉
Apollo

12.1 redo

Posted: November 22, 2013 in Uncategorized

2012 open wod 12.1
7 minute amrap
Burpees

This one pretty much speaks for itself…. Its a 7 minute suckfest which is a great test of mental toughness and will. There’s nothing hard about one burpee but after a minute they become annoying, after 5 they are almost unbearable…. Almost…. Turn your head off don’t listen to how tired your trying to tell yourself you are and get it done! Congrats to those that prd from way back in the day and a huge pay on the back to those that showed up even after figuring out what it was! And a stinky eye to those that didn’t 👎 see you tomorrow for more fun!
Apollo

20131121-194652.jpg

Deadlifts

Posted: November 22, 2013 in Uncategorized

Strength
5×5 Deadlift
Build to a heavy

Wod
15 min emom
3 dl 255/175
10 double unders

I titled today deadlifts as I’m pretty sure that’s all everyone is going to remover from today lol!
Apollo

20131121-194240.jpg

The dopest

Posted: November 20, 2013 in Uncategorized

Strength
4 sets
10-12 Bulgarian split squats
Rest 60 sec
15-20 windshield wipers
Rest 60

Wod
“Bring Sally up”
Back squats 135/95

What an awesome day! I enjoy every single class and every single class enjoye this wod. First made popular by the great rich froning now we had to try this at the box because to many were talking about it(dreading it)! Every time you heat bring Sally down you squat and hold until you hear bring Sally up! Then you can stand….. For a moment. It’s just like playing Simon says 🙂 had to really focus on good squat mechanics to last the while song today those that didn’t I hope the fray thing you do tomorrow it mobility!
Apollo

20131119-202508.jpg