Team Series 17.5!

Well the time has come again for the team series workouts! Grab a partner, even if you’re not signed up you’ll be doing this partner style! So tell a buddy to come along with you so you’re not flying solo! Have some fun!

FRIDAY 9/29/17

A. “Team Series 17.5”
10 AMRAP:
Climb the ladder 3/3, 6/6, 9/9, etc..
synchro burpee box jump 24/20
synchro deadlift 225/155

B. Accessory
5 sets:
5 bottoms up KB press (a side)
8 KB bent over row (a side)

Team Series at it again!

Teri, Dava, Joni

Well the time has come again for the team series workouts! Grab a partner, even if you’re not signed up you’ll be doing this partner style! So tell a buddy to come along with you so you’re not flying solo! Have some fun!

THURSDAY 9/28/17

A. “Team Series 17.6”
21/15/9 synchronized reps of:
DB snatch 50/35
Bar muscle-ups
*30 min cut off

B. Accessory
Accumulate:
20-30 turkish get ups (AHAP)

Heavy Day!!

BOX BRIEF

  • We had FNX come on Friday for you guys to test out. I think most of the AM people tried it but not many from the PM. They will be here again this Wednesday night for you guys to test out some supplements and see if it is something you guys would like to have! It has a wide variety of supplements vs. our old partner was mainly selling protein. FNX will give us a chance to purchase Cricket Protein, AM Whey protein with probiotic and nootropics, Pre workouts that are both stimulated or non stimulated, BCAA’s to drink during training/ before/ or after, a pain rub that mirrors deep blue in regards to ingredients at a better price point, a natural testosterone booster, and Krill Oil! Come ready to try some stuff out and see what you think. A consistent supplementation combo is what most of you need to balance what is missing in you normal food intake. For competitive athletes it is completely necessary and for recreational athlete that can’t food prep, skims on meals through the day because they are busy and who can’t eat right after a workout…..IT IS ALSO NECESSARY. You guys put a lot of resources and energy into your training, you should make sure you are seeing the full benefits from it by making sure you are getting what you need to help get what you are chasing! I’m assuming a lot of you will be here Friday with the first Team Series workout happening then! So hope you guys are ready!

Today we squat heavy! Might be a little sore from Monday but life goes on! You still have to walk sore or not so we will still squat and we’ll be okay! Obviously we want to move heavy weight to get stronger, but we always want to move well. If you listen to enough podcasts, you start to understand that games athletes focus on moving well more then anything else. Most of them will not PR their squat year after year after year. Sure they can focus for that, but then they might lose fitness in other areas. So how do they get stronger then? Well they still lift heavy, maybe up to 90% of their 1 rep max or something around there, but they focus so much on moving better each rep, especially when it becomes heavy. If they can move a bar that is 90% of their 1 rep max beautifully, then when they have a 95# barbell in their hands, they will have no problem moving that weight with ease and saving some energy. So what’s the point of the story? Well that you should always be trying to improve your movement, even games athletes don’t move perfect, we can always work on something. Even when you lift heavy, you should be focusing on moving better each and every rep. Yeah you might PR looking ugly, but at some point you will hit a ceiling, and you will have to take steps back to get keep improving. So today I challenge you to lift heavy, but focus on each rep and moving as perfect as possible. Be conscious of how you move, what could you have done better? What did you do well? What will help you on the next set to lift heavier and with better form? Think about these things, don’t just move like hell for the sake of moving. Try and get better, us your time wisely. I guarantee if you do this regularly you will be shocked at the progress you can make.

WEDNESDAY 9/27/17

A. Front squat: 5/5/4/4/3/3/2/2/1/1

Dialen

Brayden

BOX BRIEF

  • We had FNX come on Friday for you guys to test out. I think most of the AM people tried it but not many from the PM. They will be here again this Wednesday night for you guys to test out some supplements and see if it is something you guys would like to have! It has a wide variety of supplements vs. our old partner was mainly selling protein. FNX will give us a chance to purchase Cricket Protein, AM Whey protein with probiotic and nootropics, Pre workouts that are both stimulated or non stimulated, BCAA’s to drink during training/ before/ or after, a pain rub that mirrors deep blue in regards to ingredients at a better price point, a natural testosterone booster, and Krill Oil! Come ready to try some stuff out and see what you think. A consistent supplementation combo is what most of you need to balance what is missing in you normal food intake. For competitive athletes it is completely necessary and for recreational athlete that can’t food prep, skims on meals through the day because they are busy and who can’t eat right after a workout…..IT IS ALSO NECESSARY. You guys put a lot of resources and energy into your training, you should make sure you are seeing the full benefits from it by making sure you are getting what you need to help get what you are chasing! I’m assuming a lot of you will be here Friday with the first Team Series workout happening then! So hope you guys are ready!

Today we get to try out a mixture of two benchmarks. If you’ve been here awhile then you’ve probably hit both of these. Still a great way to test capacity paired with gymnastics! There will be some running so dress warm if you need to! Enjoy!

TUESDAY 9/26/17

A. “Dialen”
For time:
400m run
21 KBS 53/35
21 HSPU
400m run
21 KBS
15 HSPU
400m run
21 KBS
9 HSPU
*14 min cut off

B. Gymnastic strength
Accumulate
1:00-2:00 ring support
1:00-2:00 L-sit

Team Series 17.3

Tara

BOX BRIEF

We had FNX come on Friday for you guys to test out. I think most of the AM people tried it but not many from the PM. They will be here again this Wednesday night for you guys to test out some supplements and see if it is something you guys would like to have! It has a wide variety of supplements vs. our old partner was mainly selling protein. FNX will give us a chance to purchase Cricket Protein, AM Whey protein with probiotic and nootropics, Pre workouts that are both stimulated or non stimulated, BCAA’s to drink during training/ before/ or after, a pain rub that mirrors deep blue in regards to ingredients at a better price point, a natural testosterone booster, and Krill Oil! Come ready to try some stuff out and see what you think. A consistent supplementation combo is what most of you need to balance what is missing in you normal food intake. For competitive athletes it is completely necessary and for recreational athlete that can’t food prep, skims on meals through the day because they are busy and who can’t eat right after a workout…..IT IS ALSO NECESSARY. You guys put a lot of resources and energy into your training, you should make sure you are seeing the full benefits from it by making sure you are getting what you need to help get what you are chasing! I’m assuming a lot of you will be here Friday with the first Team Series workout happening then! So hope you guys are ready!

A taste of what you guys will be doing tomorrow! Enjoy!

Totally spaced saying happy birthday to Craylin Toone on Friday! If you see her wish her a late one! My bad!

MONDAY 9/25/17

A. “Team Series 17.3”
For time:
50 synchronized wall-ball 20/14
30 cleans, 135 / 95 lb.
50 synchronized wall-ball
20 cleans, 185 / 135 lb.
50 synchronized wall-ball
10 cleans, 225 / 155 lb.
*Time cap: 12 minutes
Tiebreak: Time after wall-ball sets

B. Accessory
3-5 sets:
20-25 banded good morning
100′ sandbag carry (AHAP)

9/18/17
9/19/17
9/20/17
9/21/17
9/22/17

Team Series 17.1!

Tiffany

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
  • It’s a new month, that means new goals on the goal board!!

Just reminding you guys this coming Friday FNX will be here for you guys to test out some supplements and see if it is something you guys would like to have! It has a wide variety of supplements vs. our old partner was mainly selling protein. FNX will give us a chance to purchase Cricket Protein, AM Whey protein with probiotic and nootropics, Pre workouts that are both stimulated or non stimulated, BCAA’s to drink during training/ before/ or after, a pain rub that mirrors deep blue in regards to ingredients at a better price point, a natural testosterone booster, and Krill Oil!

They will be there for the AM classes to offer samples and help you guys sign up for product delivery for those of you that are interested. Come ready to try some stuff out and see what you think. A consistent supplementation combo is what most of you need to balance what is missing in you normal food intake. For competitive athletes it is completely necessary and for recreational athlete that can’t food prep, skims on meals through the day because they are busy and who can’t eat right after a workout…..IT IS ALSO NECESSARY. You guys put a lot of resources and energy into your training, you should make sure you are seeing the full benefits from it by making sure you are getting what you need to help get what you are chasing! I’m assuming a lot of you will be here Friday with the first Team Series workout happening then! So hope you guys are ready!

FRIDAY 9/22/17

A. “Team Series 17.1”
9/15/21:
synchro thrusters 95/65
synchro burpees

B. Gymnastic strength
5 sets:
5 strict hspu (add deficit if need to)
10-15 GHD sit up
10-15 hip ext.

Bring a Friend Day!

Tristine

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
  • It’s a new month, that means new goals on the goal board!!
  • Bring a Friend Day is this Today!!!

***ATTENTION****
So for those of you doing the team series you’ve noticed they do not have a strength event this week. It will be hard for you guys to fit all 4 workouts in going Friday-Monday. With that being said we will allow you guys to do Event 4 during class on Thursday! So if you’re signed up, or going to sign up, make sure you communicate with your partner so you guys can show up at the same time!! Hope you guys are excited! It should be fun!!!

Today is bring a friend day! Like we always say, we want you guys to bring people on these days! That is why we made this day! It’s not so you can bring someone next week on a day where the workout is awful and the movements are complex. Today is a day for new people! Help them out, be patient and partner up with someone new!

Just reminding you guys this coming Friday FNX will be here for you guys to test out some supplements and see if it is something you guys would like to have! It has a wide variety of supplements vs. our old partner was mainly selling protein. FNX will give us a chance to purchase Cricket Protein, AM Whey protein with probiotic and nootropics, Pre workouts that are both stimulated or non stimulated, BCAA’s to drink during training/ before/ or after, a pain rub that mirrors deep blue in regards to ingredients at a better price point, a natural testosterone booster, and Krill Oil!

They will be there for the AM classes to offer samples and help you guys sign up for product delivery for those of you that are interested. Come ready to try some stuff out and see what you think. A consistent supplementation combo is what most of you need to balance what is missing in you normal food intake. For competitive athletes it is completely necessary and for recreational athlete that can’t food prep, skims on meals through the day because they are busy and who can’t eat right after a workout…..IT IS ALSO NECESSARY. You guys put a lot of resources and energy into your training, you should make sure you are seeing the full benefits from it by making sure you are getting what you need to help get what you are chasing! I’m assuming a lot of you will be here Friday with the first Team Series workout happening then! So hope you guys are ready!

THURSDAY 9/21/17

Bring a friend day
Teams of 2
A. “Hurricane”
For time:
1 mile run (200m)
2k row (250m)
3 mile AD
*Can start wherever but must go in order
**30 min cut off

Don’t avoid what you’re not good at

Tausha

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
  • It’s a new month, that means new goals on the goal board!!
  • Bring a Friend Day is this Thursday!!!

This coming Friday FNX will be here for you guys to test out some supplements and see if it is something you guys would like to have! It has a wide variety of supplements vs. our old partner was mainly selling protein. FNX will give us a chance to purchase Cricket Protein, AM Whey protein with probiotic and nootropics, Pre workouts that are both stimulated or non stimulated, BCAA’s to drink during training/ before/ or after, a pain rub that mirrors deep blue in regards to ingredients at a better price point, a natural testosterone booster, and Krill Oil!

They will be there for the AM classes to offer samples and help you guys sign up for product delivery for those of you that are interested. Come ready to try some stuff out and see what you think. A consistent supplementation combo is what most of you need to balance what is missing in you normal food intake. For competitive athletes it is completely necessary and for recreational athlete that can’t food prep, skims on meals through the day because they are busy and who can’t eat right after a workout…..IT IS ALSO NECESSARY. You guys put a lot of resources and energy into your training, you should make sure you are seeing the full benefits from it by making sure you are getting what you need to help get what you are chasing! I’m assuming a lot of you will be here Friday with the first Team Series workout happening then! So hope you guys are ready!

The Team series workouts will be announced tonight! Be ready to see one of the workouts on Friday! Obviously with Bring a Friend Day tomorrow we won’t be trying to kill them with a team series workout! So Friday will be the day! If you are doing the team series, I would highly suggest coming on a Saturday as well. We will be programming them for the Saturday workout as well. So if you’re worried you won’t be able to fit them into your schedule, then make sure you come Friday, Saturday and Monday and you should be good!!

So i’m pretty sure that a lot of people probably don’t like the movements below. And i’m pretty sure a lot of you out there need to do more of these movements. If you cannot handle a 95/65 barbell for high reps doing this movement, then I can positively say you have a lot of work to do. That weight with this movement is very very very doable. So if you cannot handle it, then my guess is it’s a movement problem. Either you don’t have the mobility to do the movement, you don’t have the movement patterns for the movement because you never come and do it, or you have an “injury” that you don’t really try to fix you just avoid the movement.  That’s like saying i’m not good at running so I don’t come on running days, or running days give me shin splints so I don’t come on running days. Have you ever thought that your bad movement patterns are what is causing the problem. It’s not running’s faults or the OHS fault, it is you’re moving that is the problem. And you don’t want to fix it? Why? That is a question you should answer and figure out what the deal is, you should always trying to be improving, even if you aren’t competing. That’s like saying you suck at doing a task at work, so you just won’t ever do it because you’re not good at it. Doesn’t make much sense if you ask me!

WEDNESDAY 9/20/17

A. OHS: 2/2/2/2/2/2/2/2 (3′ bottom)

B. Max rep OHS @ 75% of heaviest 2 rep
*No tempo

FIND A PACE

Tara

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
  • It’s a new month, that means new goals on the goal board!!
  • Bring a Friend Day is this Thursday!!!

Just getting you guys ready for the team series with another video! Find a friend if you haven’t yet!!

How fast can you move today and keep the pace. This will keep you breathing for 12 minutes straight. Don’t go out too hot, it will not end well for you. Be smart here and pick a pace you can handle

TUESDAY 9/19/17

A. Gymnastic strength
5 sets:
5-8 strict pullup (3′ top/3′ lower)
5-8 strict ring dip (3′ lower/3′ bottom)

B. “Been So Long”
12 AMRAP:
7 burpee
11 box jump 24/20
15 KBS 53/35
30 dubs

Team Series is this week!

 

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
  • It’s a new month, that means new goals on the goal board!!
  • Bring a Friend Day is this Thursday!!!

READ HERE. Pretty good topic about Chris Hinshaw if you wanna learn some new things (which should always be the case, but that’s just my opinion).

Well the Team Series will be announced Wednesday night. Hopefully you guys have a partner, if not you still have some time! Better get on it! Like i’ve said before, the Team Series workout will be programmed for the class, so you might as well jump in on it! And to get you in the mood for the team series you can watch below:

MONDAY 9/18/17

A. “Coal Mine”
21/15/9:
Push jerk 135/95
t2b
*10 min cut off

B. Accessory
3-5 sets:
50m single arm KB OH carry/side
50m single arm farmer carry/side
50m sandbag carry

9/11/17
9/12/17
9/13/17
9/14/17
9/15/17