REMINDER
It’s a new month, that means we need new goals on the goal board!
We have a new schedule starting Monday April 29th. To read and see the schedule CLICK HERE

Hopefully all of you had a wonderful Easter and was able to have some delicious treats, but not too many 🙂

Just reminding you all that next Monday we are starting our new schedule. We are adding in the 6:30 am class as well as some SWEAT and Gymnastic classes so make sure you click the link above if you don’t know what we are talking about! We try to make the gym the best place and where you guys can get the most fitness completed and we hope we are doing a good job! Hopefully you guys like the new classes. If you have any questions don’t be afraid to ask.

On to week 2 of our back squat cycle. You guys got the feel last week, we want the same things happening this week. Make the warm up reps pretty and perfect. As it starts to get heavier strive for perfect movement, focus on the task at hand and it will pay off I promise! Lets get the week started off on a good foot!

MONDAY 4.22.19

A. Back Squat
3 reps @ 70%
3 reps @ 80%
3 reps @ 90%
*Use 90% of 1 RM for percentages

B. “Shut Your Mouth”
For time:
50 Front Squat 155/105
*Every time you break complete 10 pullups.
RX+ 10 C2b
**12 Min Cap

REMINDER
It’s a new month, that means we need new goals on the goal board!
We have a new schedule starting Monday April 29th. To read and see the schedule CLICK HERE

Hopefully everyone has something fun planned for the weekend with it being Easter and all. No matter what try to get out and experience something fun and exciting! Don’t be boring!

And this recipe might come in handy for the holiday, worth a try!

From PaleoLeap

Frozen Easter Eggs Recipe

SERVES: 4
PREP: 15 min
Freeze: 2 h.

Ingredients

REMINDER
It’s a new month, that means we need new goals on the goal board!
We have a new schedule starting Monday April 29th. To read and see the schedule CLICK HERE
Bring a Friend day is this Thursday! All classes are free all day!

Bring a Friend day is today! All classes are free to try. Come one, come all. Invite some friends and have them come hang out and get some fitness on.

THURSDAY 4.18.19

Bring a Friend Day
Teams of 3
A. “Everything’s Okay”
4 rounds for max reps:
2:00 Calorie Bike
2:00 Devil Press (AHAP)
2:00 Box Jump Over 24/20
*RX+ 30/24

Those hump-day feels

I urge you guys to find some challenging options on the gymnastic work today. This is a great time to attempt a harder version than you would do in a workout. It’s not for time and we can break it up however we need to. But if you always use “bands” or always do “jumping” how do you ever expect to progress?? Change it up a bit and try something new

WEDNESDAY 4.17.19

A. Gymnastic Strength
5 sets:
10 Pullup (C2b if needed)
10 Ring Pushup (Weighted if needed)

B. “Last Laugh”
15 AMRAP:
10 Burpees
10 Squat Clean 95/65
10 Ring Dip
*Every round add 10/5 to barbell.
*RX+ every round add 20/10 to barbell
Round 1- 95/65       RX+ 95/65
Round 2- 105/70    RX+ 115/75
Round 3- 115/75     RX+ 135/85
Round 4- 125/80    RX+ 155/95
Etc..

Just keep pulling

REMINDER
It’s a new month, that means we need new goals on the goal board!
We have a new schedule starting Monday April 29th. To read and see the schedule CLICK HERE
Bring a Friend day is this Thursday! All classes are free all day!

This article is pretty good read if you have the time. I would suggest reading the whole thing and not just some parts here. Some great info on some skills you can use to help you with the snatch. Granted mobility and position have a big role, but so does the time of doing the skill. Meaning if you hardly ever snatch there is a reason it feels so difficult compared to someone who has done it for years. But maybe some of these skills can help you get more comfortable getting underneath that barbell. But it just might come in handy for a day like today 🙂

Coaching The Low Catch by Bob Takano

There are two components involved in getting a bar overhead or up to the shoulders from the ground.

The most commonly conceptualized component is to lift the weight up to the required height. The second is to lower the body under the bar. In the sport of weightlifting, both components are combined simultaneously by proficient practitioners. Many aspiring trainees, however, understand only the first and can’t seem to quite conceptualize the second—or combine the two. For these lifters the default is always to lift the bar higher.

(Staff/CrossFit Journal)

The task, therefore, is to coach the second aspect and provide training that will combine the two. Whether the lift is a snatch, a clean or a jerk, lifting the weight and dropping under the weight are combined. In this article, I’ll focus on the snatch and clean as it seems that fewer people have trouble learning the jerk.

Before I get into the specifics, I need to lay out a few things about technical training exercises. They are primarily used during the technique-learning phase for two purposes:

1. They are helpful for learning positions and motor patterns.
2. They can strengthen specific areas of the anatomy that are imbalanced for lifting weights.

Once technique is mastered and the lifter is balanced, the technical exercises probably won’t be employed again unless a lifter is recovering from injury. Some athletes like a particular exercise, and it becomes a “pet exercise.” They then spend an inordinate amount of time and effort developing tremendous strength in the specific movement. While this isn’t bad, it does siphon off time and energy that could be put to better use in training.

In the process of learning technique, high repetitions per set are counterproductive. Each repetition should be attempted with the intent of perfect performance. Fatigue and lack of proper mental preparation will inhibit proper performance. If the move is explosive, it should be practiced at the beginning of the session when the athlete is fresh.

The Snatch: Finding Home

Before you can teach athletes how to get to a certain place, you need to teach them what it feels like to be there and—if possible—to get comfortable with the position. Many athletes do not go into a bottom position because it is not familiar or comfortable. The following exercises will teach the feeling of the bottom position for the snatch.

The Snatch-Grip Squat Press

This exercise has mistakenly been dubbed the Sots press. The Sots press was actually a pet exercise of Viktor Sots, the 1981 100-kg world champion who employed the power jerk rather than the split jerk in competition. He credited his proficiency in the power jerk to a unique exercise in which he would press the weight overhead from in front of the neck while sitting in a front squat. He claimed a personal best of 160 kg in this exercise, which later came to be called the Sots press by people other than Sots.

To perform the snatch-grip squat press, one must have sufficient range of motion in the ankles, hamstrings and shoulders as well as sufficient strength in the lower and mid back to maintain an erect posture of the torso. I’ve seen very strong men who were unable to use a 20 kg bar for this exercise due to shortened range of motion.

The lifter begins the movement by supporting the bar on the shoulders behind the neck, taking a snatch-width grip, then descending into a full squat with a flat-footed stance. The movement is to press the bar to arms’ length overhead before lowering to the shoulders and repeating. This should reinforce the bottom position and allow for opportunities to develop balance in this position.

The Overhead Squat

Both the snatch-grip squat press and the overhead squat are excellent exercises to develop the strength and flexibility needed for the bottom position of the snatch. (Staff/CrossFit Journal)

In this movement, the bar is taken from a rack while being supported on the shoulders behind the neck. The grip is at snatch width. The lifter steps away from the rack and places the feet in a comfortable squatting stance. The weight is then push-pressed overhead, and from this position the lifter proceeds to squat all the way down and then rises to full stance.

Getting Comfortable With the Descent

Pressing Snatch Balance

In this exercise, the lifter begins by taking the bar from a rack, supporting it on the shoulders behind the neck and assuming a snatch-width grip. The lifter steps away from the rack, places the feet in a squatting stance and is ready to commence. The movement proceeds with the lifter pressing the weight overhead while simultaneously descending into a full squat. This is a slow movement and one designed to accustom the lifter to lowering the body under the bar.

CONTINUE READING THE ARTICLE HERE

TUESDAY 4.16.19

A. “Backing Down”
30 EMOM:
1) 15/12 Calorie Row
2) 2 Heavy Snatches
3) Rest
*Add weight each round on snatch. Score is heaviest snatch, power or squat is fine

REMINDER
It’s a new month, that means we need new goals on the goal board!
We have a new schedule starting Monday April 29th. To read and see the schedule CLICK HERE
Bring a Friend day is this Thursday! All classes are free all day!

Today is the start of a new back squat cycle. Since we can consider this the “off season” why not get a little stronger? This progression might seem a bit difficult, but it’s actually pretty basic. The idea is taken from Jim Wendler’s 5/3/1 program. If you want to you can click on the link and it will explain in depth pretty good.

This cycle is super simple, doesn’t require a lot of volume (as far as reps and sets go) and it simple to put into a class setting. We’ll be doing this stuff for the next 8 weeks so hopefully you guys will enjoy it. The thing to remember with something like this is that it will feel easy as you start out. The whole point is that as the weeks go on this gets more and more difficult and that is the point. You need to give yourself time to adapt to this and that means adding weights slowly.

Now the biggest thing you can take away from this. If you want to see results, and the best results possible, then you have to be committed each set. When I say committed, I don’t me committed to back squatting. I mean you make every rep as perfect as possible, and as fast as possible. You put all of your effort into that 1 set, then you rest and repeat. So many people just go through the motions either warming up and even sometimes on their early sets. If it feels easy, it doesn’t mean that it’s a waste of time. That’s the time you need to focus on preparing yourself for the heavier loads by moving perfect and with great technique. If you do this you will PR at the end of the 8 weeks, I promise.

Ready about Jim Wendlers 5/3/1

MONDAY 4.15.19

A. Back Squat
5 reps @ 65%
5 reps @ 75%
5 reps @ 85%
*Use 90% of 1 RM for percentages

B. “Trying”
20-15-10-15-20
Wallball 20/14
*After each set run 100m with wallball
**13 Min Cap

Leaving work like…

REMINDER
Challenge Winners will be announced this week along with those who get some or all money back.
It’s a new month, that means we need new goals on the goal board!
We have a new schedule starting Monday April 29th. To read and see the schedule CLICK HERE

Apple and Almond Butter Bites Recipe

SERVES: 1 to 2

PREP: 15 min.

Ingredients

• 1 apple, cored and thinly sliced
• Almond butter
• Pecans, chopped
• Almonds, sliced
• Roasted coconut shreds
• Dark chocolate chips (optional)
• Dried cranberries

Preparation

1. Spread the almond butter over one side of each apple slice.
2. Top each apple slice with your choice and amount of toppings.
3. Eat as a snack or quick breakfast

FRIDAY 4.12.19

A. Gymnastic Test
Max Rep Strict Pullup
*Once maxes are done, continue until you have completed 40-50 reps

B. “Left Lane”
12 AMRAP:
5 Power Snatch 95/65
10 T2b
15 Wallball 20/14
*RX+ Squat snatch

REMINDER
Challenge Winners will be announced this week along with those who get some or all money back.
It’s a new month, that means we need new goals on the goal board!
We have a new schedule starting Monday April 29th. To read and see the schedule CLICK HERE

Hitting up a new movement today, watch the video below and get some pointers before hitting this bad boy!

THURSDAY 4.11.19

A. “Pedal Down”
5 rounds:
1:00 Max DB Floor Press (AHAP)
immediately into;
1:00 Max Calorie Bike
*Rest 2:00 between sets
**Score is total reps

B. Accessory
5 sets:
25m Sled Push (AHAP)
20 Weighted Russian Twists (L+R= 1 rep)

REMINDER
Challenge Winners will be announced this week along with those who get some or all money back.
It’s a new month, that means we need new goals on the goal board!
We have a new schedule starting Monday April 29th. To read and see the schedule CLICK HERE

As we teased a little bit yesterday we’re going to just explain all of these classes we’ll be doing for you guys. Many of you might know what they are, some of you don’t. We’re just going to expand on all of them and what you can expect to see for them.

GYMNASTICS-

This is anything that is considered gymnastics (shocker). Anything that you have to move your body in space. In these classes we will go more in depth with movements you may be lacking. We will also go more in depth on maybe movements you don’t see us program that often. We will dive deeper into how to get the movements down, basics and progressions as well as playing around with these fun movements. Movements will include things such as muscle ups, handstand walks, handstand pushups, pullups (kipping and butterfly), toes to bar, rope climbs, pistols, hollow and arch positions, etc.

BARBELL CLUB-

Just as it sounds, anything that has to do with a barbell. For the most part we focus on the olympic lifts (cleans, jerks, snatches) as well as squatting and deadlifts. We structure this around the class workouts so you won’t be doing snatches after snatches for days on end. This is also a great class if you feel that you are lacking in these areas or movements or you just want some more exposure to them. We can only do so much lifting in class so this is a great way to get the technique down as well as build some strength.

SWEAT-

The goal for this class is no barrier to entry. People who have never done CrossFit can come to these classes. We will be doing basic movements, but structure them in a challenging and fun way. Workouts will last anywhere from 25-45 minutes. This will not be your basic 20 or 30 AMRAPS, we will put a spin on these workouts to make them fun and enjoyable for all levels. Movements you can expect to see are rowing, running, biking, jump rope, bodyweight movements, core work, some kettlebell and Dumbbell movements.

**As for right now we will keep it to these movements. If we find there is enjoyment and lots of people coming we might progress this to light barbell movements as well. Nothing heavier than 95/65 in any workout. We would suggest not doing SWEAT and a CrossFit class on the same day, but if you so desire it is your life. Just listen to your body and be smart.

OPEN GYM-

Just like it sounds, the gym will be open for your use. The reason we are doing this is because some of you might want to maybe warm up a little longer, or work on some certain movements. This is a great time to practice some skill you might be lacking, or maybe a time to hit a movement you love that maybe you don’t see enough in class. This is also a great time to practice skills that take time to get the hang of them and require lots of practice (handstand walk, muscle ups, etc). This is your time to do whatever you would like. With this being open gym, we would still like everyone to come to a normal class and hit the class workout with the class. We understand if this might be your only time to get a workout in and that is fine, but try and come to a class. Everyone needs coaching, and trust me working out by yourself may seem awesome but suffering with friends is so much more enjoyable.

Once again if you have any questions, let us know. We hope you guys enjoy these classes and take advantage of them!

And for those of you that had trouble seeing the schedule, hopefully this picture helps!

New Schedule

WEDNESDAY 4.10.19

A. Gymnastic Test
Max Rep Strict Handstand Pushup
*Once maxes are done, continue until you have completed 40-50 reps

B. “Two Thirty”
21-15-9 Hang Power Clean 115/80
9-15-21 Box Jump 24/20
*10 Min Cap.
**RX+ 30/24, 135/95

REMINDER
Challenge Winners will be announced this week along with those who get some or all money back.
It’s a new month, that means we need new goals on the goal board!

So just so everyone has a heads up, this will be our new schedule starting Monday April 29th. The plan is this will be our schedule for the entire year, not just the summer but we will see what the summer brings.

As far as with the new classes such as “Sweat” and “Gymnastics” and “Open Gym”. The description of all 3 of those will be for tomorrows post. Today we just wanted to talk about how we are going to structure this so you guys are aware. As of right now we only have “Sweat” going on twice a week. If you guys decide that you really enjoy it and would like more classes, we can add those in, for right now we’re just doing 2 classes just to see the interest. If there is more than we will do more classes. Same thing goes for gymnastics. As of right now we’re only doing it twice a month. If we find that people are really enjoying it then we can add more classes to maybe once a week or something like that. As with anything, we would love your feedback. If you want more “Sweat” or more “Gymnastics” then tell us. But if you say you want it but never show up then it kinda defeats the purpose! So just keep that in mind.

As far as pricing will go. We will still have the same memberships as we have always had. How it has been is that if you wanted to do the Barbell Club it was 20$ a month extra. What we are going to do now is for 20$ a month extra, you will get access to Barbell Club, Sweat and Gymnastics. You can come to all of the classes and it will still be 20$ a month. If you don’t want to do that, but would like to try out classes or maybe just come to one of them or maybe hop in when you can, the drop in fee will be 5$ for any of the classes. If you have any questions let us know and we’ll answer them for you. As always we want this to be the best experience for you guys, so we’re doing all that we can to do that!

As far as the explanation of the classes, tune in to tomorrow’s post!

New Schedule

TUESDAY 4.9.19

A. “Run Forrest Run”
5 rounds for time:
500m Row
400m Run
*35 Min Cap
*Can start with run or row
**Retest from 7/31/18

7.31.18