Category: Uncategorized

Wednesday’s WOD:

Like a kid at Christmas it is always exciting when we get new toys at the gym. We now have slam balls and climbing ropes! Those of you that know me, know that I am a big fan of the slam ball, mainly due to it’s versatility in use, as well as it’s application of power! Also, it is time we get some rope climb workouts in the mix!

I owe a huge THANK YOU to our very own Jake Ritthaler. Jake found himself in a position to finance a large equipment purchase and came to me offering to do so. We worked out a deal for reimbursement, and I took him up on his offer.

His selfless motive and his belief in my vision to make our gym great is beyond humbling.

We will all reap the benefits of Jake’s contribution to the gym, and again I cannot thank him enough! Feel free to thank him as well!

On a side note, feel free to thank Melanie Snyder for the first part of this WOD as well…

Oh…and Coach G has his internet hooked up…FINALLY!

Tuesday’s WOD:
Min 0 – Min 10
For Time:
150 Double Unders
50 Pull Ups
10 Box Jumps 30/24″

Min 10-Min 20
For Time:
21-15-9
Power Snatches 95/65#
200m Run

Min 20-Min 30
For Time
50 Bar Facing Burpees

E-WOD:
Run, airdyne, swim, row as far as possible in 10 minutes rest 5 mins then repeat for 10 mins.

G-WOD:
5x
2 Mins Max Effort Hollow Rocks
1 Min Max Effort Handstand Walk
Max Effort L-Sit Hold

Monday’s WOD:
2011 Again Faster Beat The Team WOD 8: “Briggzy”

S-WOD:
Bench Press
5-5-3-3-1-1-1

E-WOD:
Run: 10x100m
Airdyne: 10×20 Cal
Swim: 10x100m
Row: 10x150m
Rest1:1

G-WOD:
10-1
Strict Pull Ups
Strict Dips
Strict HSPU

Sundays with Shep is still on as usual! Nathaniel Duff will be there!

Warmup
Ten mins

Skill/strength
20 Mins
Complex
Power snatch
Hang power snatch

Emom
Ten mins
3 reps @120% of 1 RM snatch
Snatch grip deadlift

Saturday’s WOD:
Pick your benchmark:

“Elizabeth”
21-15-9
Cleans 135/95
Ring Dips
(Athlete may choose to do power or squat cleans)

“Diane”
21-15-9
Deadlifts 225/155#
HSPU

“Fran”
21-15-9
Thrusters 95/65#
Pull Ups
* We did this one on Valentine’s day, but here is another chance to make it up if you missed it, or do it if you have not done it before!

Aside from a great day one showing from Nell Campbell and the team, there are some other significant announcements:

“My name is Paityn Harper Fisk and I weigh 7.2 lbs and I’m 19 inches long”

Congratulations Kristin Tintzman Fisk and Shane Fisk!

Friday’s WOD:
Pre-WOD:
Supple Leopard Time

WOD:
2011 Again Faster Beat The Team WOD 3:
“Lipson”

S-WOD:
1 RM Hang Squat Clean

E-WOD:
Run: 8x200m
Bike: 8×25 Cal
Swim: 8x150m
Row: 8x250m
Rest 1:1

G-WOD:
9-6-3
Muscle Ups
Forward Rolls

Just a reminder that classes are on as regularly scheduled! Coaches Nathaniel Duff and Tamara Pickman will be running the show while I am gone! Give them the same respect and hard work that you give to me, and enjoy the rest of your week! Do good things, grasshoppas!

Coach G is still without home internet…damn comcast…

Thursday’s WOD:
For Time
1000m Weighted Run
45/25#
50 Double Unders
400m Weighted Run
25/15#
100 Double Unders
200m Weighted Run
15/10#
150 Double Unders

* For RX, on the runs, you may only advance if the plate is held overhead.

* Killer ropes for singles if you do not have double unders.

E-WOD:
Run, airdyne, swim, row for max distance. 10 tabata rounds 2:00 on 1:00 off.

G-WOD:
21-15-9
Toes to bar
Strict Ring Dips

Wednesday’s WOD:
2011 Again Faster Beat The Team WOD #7
“Barber”

E-WOD:
Run: 5k
Bike: 10k
Swim: 1000m
Row: 2000m

S-WOD:
8X
Tabata :20/:10
Stone To Shoulder
Stone Carry

G-WOD:
For Quality
50-40-30-20-10
Hollow Rocks
5-4-3-3-1
Legless Rope Climbs

Tuesday’s WOD:
2011 Beat the team
WOD #2
“Camille”

E-WOD:
Run, airdyne, swim, row, as far as possible in 12 mins. Rest 3 Mins, repeat for 6 mins.

S-WOD:
10-1
Bench Press
Strict Pull Ups

Monday’s WOD:

Memorial Day Murph
Class times are at 930 and 1030.
There will also be an open gym session at 1130. We joke about “Fran” and how at its fastest it is a 2-3 minute workout, yet we spend almost the entire class warming up for it. Murph, on the long end can take anywhere from 45 minutes to an hour to complete. We warm up for 5-10 mins before going on this one. Be ready to show and go tomorrow. Coach Alex will be leading the classes. The number of vests we have are limited, and they will be first come, first serve. If you have never done this workout before, it is recommended that you try it first without the vest. If you want to try with weight , and do not have a vest, feel free to bring in an old backpack and we can stuff a bumper plate or two in it and you will be good to go! Memorial Day is the only day of the year we do the Murph workout. Enjoy it, have fun with it, and remember why we do the hero workouts,and more specifically remember what Memorial Day weekend is all about! Do good things, grasshoppas.