Archive for November, 2014

Schedule this week 11-27-14

Posted: November 25, 2014 in Uncategorized

Holiday schedule
Thursday (turkey day) closed
Black Friday – 12:00 (bring your big boy pants ;))

Have a great thanksgiving and I’ll see yall today!

Karen

Posted: November 25, 2014 in Uncategorized

Strength
Snatch
4×3 @80%

Wod
“Karen”
150 wallballs 20/10
15 minute cap

One spot, one wallball, by myself! All you gotta do it give it hell! Strategy on Karen comes in the form of rep schemes. Know yourself as an athlete and know what size chunks you can handle. If your someone with 50+ unbroken wallballs you might try 50-40-30-20-10 I personally like this one just make sure you keep the rest in between sets short and you be done with Karen in around 6-6:30! But there are lots of different ways to skin this cat, sets of 30 sets of 20 sets of 10, whatever works best for you just stick to it and don’t think about the final number. That like to creep in your head and make things rough 😉
Apollo

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2 for 1

Posted: November 20, 2014 in Uncategorized

Wod
5 min amrap
1 rope climb
25 lateral hops

Rest 2 min

3 rounds for time
10 bb front rack step ups 95/65
15 ttb
20 push press 95/64

That is a fast but rough 5 minute warm up for that three round for time but that’s almost how it felt. Lateral hops got those legs primed for the step ups and the rope climbs got your ready for the overhead work! Glad to see some old faces back in the box too! Need to wrangle up the rest of them help me out guys 😉
Apollo

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Back squats and amraps

Posted: November 20, 2014 in Uncategorized

Strength
Back squat
3@70
2@80
1@90
3@75
2@85
1@95

20 minute amrap
50 kbs 53/35
40 du
30 box jump overs
20 cleans 135/95
10 muscle ups

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The new cycle begins

Posted: November 18, 2014 in Uncategorized

Snatch
5×2 @75%

Wod
5 rounds
200m run
20 wallballs

I saw some great movement today with the snatch at this lighter load and I want us to stay focused on that. We will be moving the snatch and clean and jerk for a while going through waves during this cycle so we can get used to moving the bar in the same exact way no matter 60% or going for a pr. That consistency os what we need to progress!
Apollo

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Diabetes awareness day

Posted: November 18, 2014 in Uncategorized

Max clean and jerk

The “D”
4 rounds for time
20 ohwl 45/25
10 burpees with Plate
400m run with plates

120 double under buy out

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Stretch those quads

Posted: November 5, 2014 in Uncategorized

Skill
Mobility

Wod
For time
1 mile
75 push ups

Finally getting back into the swing of things guys and I think we all need the gym to accomplish that. I greatly appreciate everyone making it into the gym and our prayers are still with those who are still needed with their families. Love you guys
Apollo

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