January 2016

“Clean it up”…literally. Yesterday, all of the coaches/interns spent the entire afternoon cleaning the gym. Some things to take note of:

1. Where things are. Where they are is where they will stay. Boxes, Rowers, Wallballs, Abmats, Jump Ropes, Plates, Bikes, Dumbbells, Kettle bells, Jerk Blocks, Tee shirts….everything. Please do your best to put things back where they belong at the end of your workout. 
2. The men’s barbells have been completely cleaned. Don’t worry ladies, we will get to yours soon! Chalk has been taken out of the knurling, they have been oiled up and they spin very nice. PLEASE do your best to keep the chalk out of the knurling. If you use excess amount of chalk, please wipe your bar down when you are finished.
3. The pull-up rig looks brand new. Lets try to keep it that way. Please wipe down the area you used when you are finished.
4. Chalk. CHALK STAYS IN THE BUCKETS. Please keep your hands IN THE BUCKETS when chalking your hands. Do not take chalk out of the buckets and leave it on the floor, or on the J-cups, or on the boxes. Do not use chalk to mark your rounds on the floor. If you use chalk to do burpees (which I don’t understand), please wipe your hand marks off up the floor when you are finished your workout. 

Lets please do our best to follow these simple instructions. It is so much easier to keep the gym organized when 100+ people are doing it and not just the coaching staff. We appreciate your help in advance! If there is something you are unsure of, or don’t know if you should clean up, just ask us! Thank you.

• Crew neck sweatshirts are in! If you pre-ordered a sweatshirt, they are available for pick up at the gym. If you did not pre-order, do not fret- we ordered some extras!
• 2016 Open Prep Nutrition Challenge! Details:
  • When: January 25th- February 23rd (30 day challenge), January 25th- March 9th (45 day challenge)
  • What: Paleo/Modified Paleo Options
  • ONLY ONE Male/Female winner. 
  • Info session Saturday, January 23rd @11AM.

Today’s Workout

Strength:

• EMOM10:
  • 1 Power Clean + 2 Front Squats (Build)

Conditioning:

• 5 Rounds For Time:
  • 40 Double Unders
  • 20 Wall Balls (20#, 10′)(14#, 9′)
  • 10 Hang Power Cleans (115#, 75#)

9am Barbell Club 

1RM Snatch

1RM Clean and Jerk

10am-12pm Open Gym

Endurance- 8AM

Each for Time:

• Row 1500m at MEDIUM pace

Rest 3 min

• Row 1000m at HARD pace

Rest 3 min

• Row 750m at HARD pace

Rest 3 min

• Row 500m at MAX EFFORT

Rest 3 min

• Row 250m at MAX EFFORT

Today’s workout- 9 and 10AM

In teams of 2 complete:
20 Muscle Ups
40 Hang Power Snatches
60 Overhead Lunges
80 Bar Burpees
1 Mile Run

RX – 95#, 65#
CRX – 115#, 80#

Strength:

Weighted Pullups 5-4-3-2-1

*increase weight as reps descend.

Metcon:

AMRAP15

21 Wall Balls (20#, 10′)(14#, 9′)
15 Box Jump Overs (24″/20″)
9 C2B Pullups

Bear Complex

The Bear is a five-lift complex, consisting of a power clean, front squat, push press, back squat, and behind the neck push press. Completion of all five lifts counts as one rep. 

15 minutes to build to a heavy single.

Rest as needed, then perform:

3 Rounds

7 Unbroken Bears @70%

*If you must break before completing 7 reps, complete 7 burpees before resuming the set.

“Annie”

For Time:

50-40-30-20-10

Double Unders

AbMat Situps

– rest 3 minutes, then:

For Time:

100 Russian Swings (70#/53#)

100 Pushups 

Strength:

Build to a heavy complex of:

2 Push Presses + 1 Split Jerk

Metcon:

6 Rounds (each for time)

10 Cal Row

10 HSPU

5 Power Cleans (185#/125#)

Rest 1 minute between rounds

Strength:

Back Squat 5×7 @ 70% of 1RM

Metcon:

AMRAP10

Ascending ladder 2, 4, 6, 8 etc… of:

T2B

Pistols

Burpees

9am Barbell Club

Warm Up + Hip/Shoulder Mobility

3 Rounds

• 3 Tall Jerks
• 3 Push Jerks
• Narrow Grip OHS

Build to heavy complex of:

1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk

NEXT LEVEL CLASS will be cancelled 1/4, 1/6, 1/13, 1/15, and 1/18.

Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.

Endurance Class- 8AM

Triple Threes

• 3k Row
• 300 Double Unders
• 3 Mile Run

Today’s Workout- 9 and 10AM

Death By:

• Pull-Ups
• Power Cleans (135/95#)
• Burpees

15min Time cap to each movement

EX:

Min 1- 1 Rep

Min 2- 2 Reps

Min 3- 3 Reps

…….

Min 14- 14 Reps

Min 15- 15 Reps