Wednesday 062817

DB snatches for the boys

DB snatches for the boys

"Black Mamba"
For Time
30 Box Jumps (24"/20")
30 Toes to Bar
30 Thrusters (95/65 lbs)
30 Chest to Bar Pull Ups
30 Squat Snatches (95/65 lbs)
30 Bar Facing Burpees

Coaches Note: The format of this workout is called a Chipper. In a chipper, once you are done with the exercise listed, you move onto the next and don't have to redo any of the prior ones. When you compelte the list, you're done.
Chippers can be super fun but also intimidating...only because of the beliefs we have about them. "30 bar facing burpees! That's so many"...no it's not. It's one set. You've done workouts with 3 sets of 20! Do you have a limiting belief about anything in "Black Mamba"? If so, replace that with "I'm strong enough for this. I got it." Maybe it sounds silly. But try it anyway and see what happens.

Tuesday 062717

Man Makers and rope climbs: for the athlete who loves taking 30 seconds to complete 1 rep

Man Makers and rope climbs: for the athlete who loves taking 30 seconds to complete 1 rep

WOD

EMOTM 15
1) Handstand Push Ups
2) 50 Double Unders
3) 21 Calorie Row

Coaches Note: Today the amount of handstand push ups your do per round should stay the same and it should be a number that you are confident you can hit every round. The idea is not fo fail any reps during the rounds. You may kick down off the wall then kick back up within the same minute. Suggestions for reps are:
"Rx" - 15-20
Mod 1: 8-15
Mod 2: 4-8
Mod 3: 1-4

Sunday 062517

Hey! Elbow off the knee Nicole!

Hey! Elbow off the knee Nicole!

Sunday Funday
10 Rounds
200 M Sprint
Rest 2 Minutes
in each 2 Mintue rest period complete
1 Round
5 Strict Pull Ups
6 Strict Ring Dips
15 AbMat Sit Ups

After Party
6 Rounds
20 Seconds on 20 seconds off
Hallow Hold
Flutter Kicks

Friday 062317

Julie crushing 40# DB snatches(even though she only thought she could do 35#)

Julie crushing 40# DB snatches(even though she only thought she could do 35#)

For Time
30/25 Calorie Bike
20 Burpee Box Jump Overs (24"/20")
10 Power Cleans (185/125 lbs)

After Party
In Groups of 3
AMRAP 6
1) Double KB Front Rack Hold
2) Top of Deadlift Hold (185/125 lbs)
3) 100 m Sprint
How many sprints can you and your team get done?
*Every time a drop of the deadlift or KB happens, 3 burpee Pull Ups, each team mate. Do total number at the end of the AMRAP 6

Monday 061917

The most foundational movement we have is the air squat. The better your air squat is, not only will every other squatting movement be better, other movements that have nothing to do with squatting will be better. Squatting is common in the gym, but doing it uncommonly well, that's virtuosity. 

The most foundational movement we have is the air squat. The better your air squat is, not only will every other squatting movement be better, other movements that have nothing to do with squatting will be better. Squatting is common in the gym, but doing it uncommonly well, that's virtuosity. 

"Tasty Cakes"
5 Rounds
10 Front Squats (155/105 lbs)
5 Muscle Ups

Compare to 060616

Sunday 061817

After you finish the pull, what do you do? Hold your hands at your chest? Start to go forward? Or straighten your arms...then lean forward...then go forward? 

After you finish the pull, what do you do? Hold your hands at your chest? Start to go forward? Or straighten your arms...then lean forward...then go forward? 

"Tornado Alley"
For Time
30/25 Calorie Bike
20 Burpee Pull Ups
10 Power Snatches (135/95 lbs)

After Party
3 Rounds
15-30 second Hallow Hold
30 seconds Russian Twists
15 Hip Extensions
Rest
3 Rounds
30 seconds Alternating Single Leg V-Ups
30 second Side Plank per side

Saturday 061717

Breath in...Breath out. Do you breath during your workouts? If you had to think about it, your probably not. Focus on it and try to keep a consistant breathing pattern. 

Breath in...Breath out. Do you breath during your workouts? If you had to think about it, your probably not. Focus on it and try to keep a consistant breathing pattern. 

Teams of 2
Alternate Movements until completed 10 rounds (total) For Time
200 M Run
20/15 Calorie Row
15 Box Jump Overs (24"/20")
15 Toes to Bar
20 Kettlebell Swings (53/35 lbs)

Friday 061617

Judy. 

Judy. 

"The Chief"
5 Rounds
AMRAP 3
3 Power Cleans (135/95 lbs)
6 Push Ups
9 Air Squats
Rest 1 Minute between rounds.

Start each round with Power Cleans.

Coaches Note: This is an amazing workout. Simple and effective. Give all you've got but remember, technique will save you. The more efficient you are in your movement, the more energy you have to use for more reps. If you're back is rounded in a clean or squat, you're losing energy, like a bucket with water leaking from a hole in it. Here's the write up from CrossFit.com about "The Chief":
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Thursday 061517

Enjoy the moment; head down, hard work, sweat and effort. A recipe for success. 

Enjoy the moment; head down, hard work, sweat and effort. A recipe for success. 

Press
3-3-3
Push Press
2-2-2
Push Jerk
1-1-1

AMRAP 10
Single Arm KB Swing Right
Single Arm KB Swing Left
Goblet Squat
KB Push Press R
KB Push Press L
Goblet Lunge R
Goblet Lunge L
Two Handed Swing
 

Wednesday 061417

Our charter when it comes to training is mechanics (proper form and technique), consistency (with proper form and technique) then intensity (with proper form and technique). And we stick to it. 

Our charter when it comes to training is mechanics (proper form and technique), consistency (with proper form and technique) then intensity (with proper form and technique). And we stick to it. 

"Bambi Pambi"
3 Rounds for Total Time
500 M Row
400 M Run
Rest 3 Minutes

After Party
With a Kettlebell
2 Rounds
:30 on, :10 rest/transition
Kneeling Cross Chops (Right)
Kneeling Cross Chops (Left)
Right Side Bends
Left Side Bends
Russian Twists
 

Sunday 061117

Amy. 

Amy. 

Skill
Handstands, Handstand Walking
EMOTM 10

Sunday Funday
For Time
50 Calorie Row
40 AbMat Sit Ups
30 Plate Ground to Overhead (45/35 lbs)

40 Calorie Row
30 AbMat Sit Ups
20 Plate Ground to Overhead

30 Calorie Row
20 AbMat Sit Ups
10 Plate Ground to Overhead

Friday 060917

Coach Taylor of the Axon Personal Training Program - Yes he can levitate! 

Coach Taylor of the Axon Personal Training Program - Yes he can levitate! 

"Metal Head"
For Time
1000 M Row
50 Wall Balls (20/14 lbs)
30 Burpee Box Jump Overs
10 Clean and Jerks (165/110 lbs)
Compare to 082616

After Party
3-5 Rounds
1) Holds top of the ring dip
2) Does 10-15 AbMat Sit Ups

Coaches Note: A good ol' chipper. What are the names of the workouts for? They are there for a couple reasons 1) to be able to recall a workout without having to think about all the movements, 2) They have significance to the way the WOD should feel (although maybe sarcastically) and 3) It gives them meaning. Metal Head is a chipper. You don't have to remember much, just do what is right in front of you. Row, once complete, move on. Accomplish the task then do the next one. Metal's also pretty tough stuff. At some point the toughness of your own "metal" may be tested. How will you respond?
-Coach Mat