12 DAYS OF THANKFULNESS!

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Wednesday November 22nd will be our Annual “12 Days of Thankfulness”. Make sure you show up on time so we can get the workout done in time!

Today is the day we do our annual Thanksgiving workout! Now we’ve been saying it this week but the workout will take a little while! So please try and show up on time! You can understand with all these movements how hard it is for the coaches to get everything ready to go so you guys can leave on time. If you guys show up late it just makes it harder for the coaches to get everyone ready, and then they get in trouble when the workout goes past the class time! So please try and show up on time! We want you guys to enjoy this workout, it should be a fun one and one you can look back and see if we improved!

WEDNESDAY 11/22/17

A. “12 days of Thankfulness”
1- 100 m row/10 calorie AD
2- power clean 135/95
3- ring dip
4- DB snatch (each arm)
5- burpees
6- t2b
7- pushups
8- box jump 24/20
9- KBS 70/53
10- pullups
11- front squat 135/95
12- shoulder to OH 135/95
*45 min cut off
You will do it just like the song: 100m row. 2 power clean & 100m row. 3 ring dip, 2 power clean & 100m row. 4/3/2/1, etc. until you have done 12/11/10…..3/2/1
*11/23/16 retest:

11/23/16

Quick and dirty

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Wednesday November 22nd will be our Annual “12 Days of Thankfulness”. Make sure you show up on time so we can get the workout done in time!

Another great podcast here. Always good to learn something new. This time of year is always good to find a few hours and listen to a podcast or read a book and spend some quality time with your family and friends. We have some more days off from work and always good to have balance. We always focus on working out but it’s also good to understand the reason behind the working out. If the point of you working out is to be healthier and enjoy events with your family, don’t be so obsessed with working out that you miss doing stuff with your family! Life is all about balance.

TUESDAY 11/21/17

A. “Deep Blue”
5 AMRAP:
5 box jump 30/24
10 devil press (AHAP)

B. Accessory:
3-4 sets:
15-25 GHD sit ups
15-25 hip ext.
15-20 banded face pulls

LEARN MORE

Colten

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Wednesday November 22nd will be our Annual “12 Days of Thankfulness”. Make sure you show up on time so we can get the workout done in time!

Well we have a short week today with the holiday’s approaching! make sure you get it in if you can! I know people are super busy this time of year. If it’s possible wake up and come to an early class! Get it out of the way and I promise your whole day will be better!

Pretty good podcast to listen to if you have the time. Chris Hinshaw is one of the smartest guys around. So many games athletes have him as a coach is crazy. If all those people listen to what he has to say, then I bet we can all learn something too!

MONDAY 11/20/17

A. Push jerk: 5/5/5/5/5/5

B. For time:
30 push jerks @ 80% of heaviest 5 rep (from ground)

11/13/17
11/14/17
11/15/17
11/16/17
11/17/17

ARTIE

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!

Another Friday is upon us, and that brings along another hero workout. This one has a bit of a twist! Most of you know the girl benchmark “Cindy”. Well this is Cindy, but a few more pullups and then ending with some thrusters. Find a groove here. 20 minutes is a long time, basically 3 movements happening here. Pulling, pushing and squatting. So be smart. Not a lot of time to recover between these movement so it’s all about pacing yourself and finding a groove you can stay in! Have fun!

FRIDAY 11/17/17

A. “Artie”
20 AMRAP:
5 pullups
10 pushups
15 air squat
5 pullups
10 thrusters 95/65

BRING A FRIEND DAY!

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Bring a Friend day is this Thursday. All classes free to try!

Today is bring a friend day! Invite somebody you know, and come have some fun! If you didn’t bring a friend (can you say loser 🙂 ) then partner up with someone new. We get it you have some best friends you’re attached at the hip with at the gym, but get to know someone new! Have some fun with them and hit it hard! If I remember correctly people loved this workout 🙂 so here it is again!

THURSDAY 11/16/17

Bring a Friend Day!
A. “Deck of Cards”
Number represents repetitions (Face cards = 10, Aces = 15 reps)
Suit represents the movement.
Hearts = Burpees
Diamonds = Abmat sit ups
Spades = Kettlebell Swings (53/35)
Clubs = Box jump 24/20
Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

SPEED KILLS

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Bring a Friend day is this Thursday. All classes free to try!

Once again working on cycling a barbell quickly today. Most of you will want to have a strategy going into this. My challenge to you is to go all out from the start. Yes you will probably hit a wall and die off, but same the pacing for when it matters, like the open or a competition. Today see how far you can push it at a suicide pace and how long you can hold onto that pace. No one ever got less fit going out a little too hard. Better to go out too much and know you can reel it in then go out too slow and wonder what if. Look at some youtube videos if you need to for cycling the barbell quickly. That’s the goal for today.

WEDNESDAY 11/15/17

A. “Air Bag”
7 AMRAP:
7 power snatch 75/55
7 hspu

B. Accessory
3-5 sets:
200′ single arm farmer carry/side
200′ single arm front rack carry/side
*all AHAP

Loading a bar

BOX BRIEF

  • Bring a friend day is Thursday!! All classes are free to try!
  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!

So before we talk about this, let me say that I am not blaming anyone for breaking the plate. I know quite a few have cracks in them and probably are well on there way to being broken just like this one. We just want to remind those of you who maybe don’t know how to load a bar to do it correctly and maybe we can get some more life out of the bumpers!

So the biggest probably we see with people when it comes to loading the bars is that people love using 10# plates. Don’t ask me why, but you guys do and it is mainly the ladies (sorry girls, but it’s true) that love to add 10’s on 10’s on 10’s. I’m glad you guys are adding weight to your bar, I truly am! Seeing women lift heavy is a great thing! I wish all women would do that! But understand that we have bigger bumper plate (15’s 25’s 45’s) and the purpose is to use those bumper plates is to use them when you are continuing to add weight to the bar. So instead of using 3-10’s on each side of the bar, a 25 and a 5 would would just as well, or heck even 2-15’s on each side. I know it may seem like a pain, but the thickness if the bigger plates absorbs shock better. Meaning when you drop the bar a million times, the thickness helps it so it doesn’t crack like the 10’s.

So just keep this in mind as we add weight to the bar in the future. Like I said i’m not getting mad at anyone or saying it was just 1 person’s fault. Everyone uses the plates so it’s not a big deal. We just want you guys to load the bar correctly so we can save the bumpers as long as possible!

TUESDAY 11/14/17

A. “Firework”
3 rounds for max reps:
3:00 minute clock:
20/15 calorie row
20 t2b
max wallballs 20/14
*rest 3:00 btwn rounds. Score is total walballs

B. Gymnastic strength
Accumulate:
3:00 hollow hold

Heavy day!

BOX BRIEF

  • Bring a friend day is Thursday!! All classes are free to try!
  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!

Today is the wonderful heavy day! Not too much heavy breathing going on, but a lot of heavy lifting! Hopefully today you can get yourself a PR! Think about how you want to start and what weight you want to get to. If I know my 2 rep PR is 300#, then i’d probably want to hit that weight around my last 2-3 sets. That way if it feels good I could put some more weight on the bar! So figure out what numbers you want to start out at so you have an idea and a plan!

Happy late birthday Kacey Comer! His birthday was on the 12th! If you see him wish him a happy belated one!

MONDAY 11/13/17

A. Deadlift: 8×2
B. Weighted pullup: 8×2
C. Weighted dip: 8×2
*1 giant superset

10/23/17
10/24/17
10/25/17
10/26/17
10/27/17
10/30/17
10/31/17
11/1/17
11/2/17
11/3/17
11/6/17
11/7/17
11/8/17
11/9/17
11/10/17

WHICH IS WORSE, HEAVY OR DOUBLE?

Kiddos

BOX BRIEF

  • It’s a new month! That means new goals on the goal board!!

Another hero workout is upon us. This is a more well known one. This has been seen at the games, in both a heavier form and doubling it up. Meaning instead of 5 rounds they did 10 rounds. Either way would be miserable! But seeing as how veterans day is Saturday, try and push extra hard to give some thanks for everyone out there risking their lives to keep us free!

Which one would you rather do? Just think it could always be worse!

FRIDAY 11/10/17

A. “D.T.”
5 rounds for time:
12 deadlift 155/105
9 hang power clean
6 shoulder to OH
*15 min cut off
**Retest from 3/9/16:

3/9/16

SPEED IS KING

Kaley, Jennie, Tristine, Tara, Barbi, Stan

BOX BRIEF

  • It’s a new month! That means new goals on the goal board!!

If today’s workout looks easy to you or if you do the workout and after you say that was easy, then you didn’t go hard enough. The goal for this is to be a max effort, everything you have for 1 minute. Then you will rest for 1 minutes, change the movement, rinse and repeat. If you’re doing it the right way chances are your 2 round through numbers won’t be close to your first round numbers, and that’s okay. No one ever got less fit from going super fast! So don’t think about pacing and having a strategy to get the same numbers each round. The goal and intent for this is all out!

THURSDAY 11/9/17

A. “Speeding Ticket”
16 minute running clock:
1) max calorie AD
2) rest
3) max KBS 70/53 (russian)
4) rest
5) max calorie row
6) rest
7) max muscle ups
8) rest
*Continue for 2 rounds, doing the same movements

B. Gymnastic strength
10/8/6/4/2 x 2-3 sets:
t2b
*:30 ring support btwn sets