Monthly Archives: October 2015
Thursday 10/29/15 Training
Upcoming Events
October 30th Halloween WOD (Wear Costume!)
November 11th Veteran’s Day Hero Wod-3 Wise Men
November 14th 10am Skill Clinic-Ring Muscle Up
November 26th (Closed)
November 27 & 28 1/2 day 9am Only
Natalie smokin’ some deadlifts!
Strength
Part 1
Every 2 Minutes for 20 Minutes
Power Clean + Hang Clean
-Add weight each set
Part 2
5 Rounds
5 Back Squats
Rest 60 Second
5 Pull Ups
Rest 60 Second
Squat Start Weight (Add Weight Each Set)
Advanced-185/135
Intermediate-135/95
Beginner-95/65
*One Warm Up Set Before Starting*
Wednesday 10/28/15 Competition
Upcoming Events
October 30th Halloween WOD (Wear Costume!)
November 11th Veteran’s Day Hero Wod-3 Wise Men
November 14th 10am Skill Clinic-Ring Muscle Up
November 26th (Closed)
November 27 & 28 1/2 day 9am Only
Conditioning
“The Ghost”
6 Rounds
1 Minute Row for Calories
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
Tuesday 10/27/15 Training
Upcoming Events
October 30th Halloween WOD (Wear Costume!)
November 11th Veteran’s Day Hero Wod-3 Wise Men
November 14th 10am Skill Clinic-Ring Muscle Up
November 26th (Closed)
November 27 & 28 1/2 day 9am Only
Strength
5×5 Chin Up Progression
Conditioning
4 Rounds For Quality Movement
200 Meter Run
3 Strict Toes 2 Bar
6 Dumbbell Strict Press
9 Deadlifts (Advanced-185/135, Intermediate-135/95, Beginner-95/65)
Monday 10/26/15 Training
Upcoming Events
October 30th Halloween WOD (Wear Costume!)
November 11th Veteran’s Day Hero Wod-3 Wise Men
November 14th 10am Skill Clinic-Ring Muscle Up
Morgan killin’ some back squats at the Festivus Games!
Strength
5×5 Ring Dip Progression
-90 Second Rest Between Sets
Conditioning
20-16-12-8-4
Overhead Squat (Beginner-55/45lbs, Intermediate-85/55lbs, Advanced-115/85lbs)
Ring Rows
Saturday 10/24/15 Training
UPCOMING EVENTS
October 24th 10am Skill Clinic Kipping
October 30th Halloween WOD (Wear Costume!)
November 11th Veteran’s Day Hero Wod-3 Wise Men
November 14th 10am Skill Clinic-Ring Muscle Up
Conditioning
5 Rounds
400 Meter Run
12 Pull Ups
25 Air Squats
Friday 10/23/15 Training
UPCOMING EVENTS
October 24th 10am Skill Clinic Kipping
October 30th Halloween WOD (Wear Costume!)
November 11th Veteran’s Day Hero Wod-3 Wise Men
November 14th 10am Skill Clinic-Ring Muscle Up
Strength
Part 1
5×5 Chin Ups (Tempo X131)
(X-Explode up, 1s hold at top, 3s down, 1s hang)
Part 2
5 Rear Foot Elevated Split Squat (Right & Left)
30 Second Rest
45 Second Plank
30 Second Rest
Conditioning
5 Rounds
AMRAP 2
10 Wall Ball
10 Push Ups
1 Minute Rest
3 Reasons Why We (And You Should) Sprint!
#1 Sprinting burns body fat
In your standard aerobic training (jogging) our body uses oxygen to fuel our metabolism.
When we do anaerobic training (sprinting) our body is without oxygen. After the sprint is over we are in a state of oxygen debt or excessive post-exercise oxygen consumption.
During this time your body is in a state of “catch up” and is working in overdrive to help us return to our normal, resting state.
While the body is replenishing the oxygen and other energy stores, it uses fat as its primary source of fuel.
This process of replenishing our body can last up to 16-38 hours. (That is a long time to have extra fat burning going on in the body!)
#2 It’s a time saver
If you are short on time, sprinting can give you a lot of bang for you buck.
All it takes is a good, quick warm up, then 8-10 hard sprints for about 10 seconds, and you’re done!
#3 Anyone can do it
A sprint is a sprint no matter what size, shape, or speed you can move.
Everyone’s 100% is 100%, so all you have to do is be as intense as YOU can be.
Easy Sprint Workout
Items-Grab a stop watch
Preferred Location-Flat ground, hill, or track.
Short Warm up-
5 minute jog
10 leg swings
1 minute hurdler stretch each side
3-5 sprints starting slow then picking up speed (10-20 meters)
Workout
8-10 all out sprints each about 10 seconds long
Rest 1 minute between each sprint
And that’s it!
You could knock that out in 25-30 minutes and have a great workout to show for it!
Give sprinting a try, you and your body will love it!
Thursday 10/22/15 Competition
UPCOMING EVENTS
October 24th 10am Skill Clinic Kipping
October 30th Halloween WOD (Wear Costume!)
November 11th Veteran’s Day Hero Wod-3 Wise Men
November 14th 10am Skill Clinic-Ring Muscle Up
Conditioning
AMRAP 12
10 Knees To Elbow
30 Double Unders
5 Push Press (115/85/55/45lbs)
Notes
-Sub knees to chest for knees to elbow
-90 single unders for double unders
Wednesday 10/21/15 Training
UPCOMING EVENTS
October 24th 10am Skill Clinic Kipping
October 30th Halloween WOD (Wear Costume!)
November 11th Veteran’s Day Hero Wod-3 Wise Men
November 14th 10am Skill Clinic-Ring Muscle Up
Max Shanks shows how to perform a proper Turkish Get Up
This movement is not about speed but precision!
Strength/Technique
7 Sets Of:
Clean Deadlift + Hang Clean
Conditioning
5 Rounds
100 Meter Sprint
100 Meter Walk
2 Turker Get Ups (2 Right & 2 Left)
60 Second Rest
The Easiest Diet Ever!
No need to beat around the bush…do this and you will lose body fat and maintain your muscles!
The meals before and after your workouts you should be eating meats and fruit and/or starches.
And at every other meal you should just have meat, vegetables, and fat.
It’s that simple. No need to overthink it.
To show you what I mean, here is a template to what a day should look like for a woman.
Breakfast
3 eggs
½ an onion chopped and put into egg
Along with a handful of spinach
1 tablespoon of grassfed butter (to cook with)
Lunch
3oz chicken
2 handfuls of mixed salad
1/3 cucumber
1 tablespoon olive oil
1 tablespoon vinegar
Preworkout meal
3oz ground beef or protein shake
banana
Post workout/Dinner
3oz chicken
1 cup sweet potato
Cooked in 1 tablespoon grassfed butter
For a man you would just want to add in a little more protein at each meal but it would be roughly the same.
If you have been struggling to be consistent with your diet, get back to real food and give this a try.
Remember consistency is the key when it comes to weightloss and building lean muscle.
The lose X in 30 days are quick fixes that don’t last.
Fuel your body what it needs and it will look the way you want!
