3.30.18 “Helen”

A. Conditioning

“Helen”

3 rounds for time

400m run
21 KB Swings 53/35
12 Pull Ups

B. Strength

Bench Press

Build up to a heavy set of 8 reps

Advertisements

3.29.18

A. Conditioning

Tabata Rowing Intervals

2 rounds

Accumulate as many calories as possible in 4 minutes

20 seconds row

10 seconds legless row (legs extended)

-rest 2 minutes between efforts-

Tabata Airdyne Intervals

2 rounds

Accumulate as many calories as possible in 4 minutes

20 seconds airdyne

10 seconds just arms airdyne

-rest 2 minutes between efforts-

4 separate scores

Compare previous scores here

3.28.18

A. Conditioning

100 Double Unders
60 Wall Balls 20/14
40 T2B
100′ Bear Crawl*
40 T2B
60 Wall Balls
100 Double Unders

*coaches challenge Handstand walk

Scaled:

100 Single Unders
50 Wall Balls 14/10
30 Hangjng Knee Tucks
100′ Bear Crawl*
30 Hanging Knee Tucks
50 Wall Balls 14/10
100 Single Unders

B. Strength

Deadlift

Work up to a heavy set of 8 reps

3.27.18

A. Conditioning

5 Rounds

200m Run

10 Burpee Box Jump Over 24/20

5 Clean and Jerk 135/95

2 minutes rest between rounds

*Score each round by time

B. Strength

Back Squat

Work up to a heavy set of 8 reps

3.26.18 Challenge Winners Announcement

2018 Challenge Winners Announcement

I wanted to say a few things before our 2018 fitness challenge winners are announced. All of our athletes are amazing and make coaching a gratifying experience. I have always believed it’s the athletes that make the gym. Without the athletes desire to improve their fitness there wouldn’t be us coaches.

Dan Tueller is our honorable mention. Dan improved his back squat and Deadlift 20 and 30 pounds respectively. His return from surgery has been a great example of resilience.

Our third place winner is Lisa Perkins who improved her back squat by 30 pounds and lost two inches off her waist! For those of you who don’t know Lisa has MS but she doesnt let that stop her from improving her fitness at the gym!

Second place goes to John Heywood who improved his “Cache Valley Inversion” time from 25:37 down to 21:14 as well as his Fran time from 6:34 down to 4:41! John was also able to put up a 265 pound clean.

Our overall winner belongs to the 5:15 pm class, Ty Pebley. He improved his back squat by 45 pounds up to 370! He added 25 pounds to his shoulder press and also trimmed his “Morrison” time down to 19:57 from 21:42 and his “Fran” time down to 5:26 from 6:15. Ty consistently shows up before class, lifts prewod, stays afterward and does another postwod session. The time and energy Ty has put into being constisent not only in the gym but also with his nutrition has earned him this recognition.

Good job to everyone for participating in this year’s challenge! Let’s keep up this consistency throughout the year!

3.26.18

A. Conditioning

In Teams of 2

20 min AMRAP

Partner 1:

3 rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Partner 2:

Max Cal. Airdyne

Two Scores:

Total Rounds and Total Calories

B. Olympic Lifting

Snatch

60%x2, 70%x2, 75%x2, 80%x1 then work up but no misses

2 second pause 1″ off ground and catch

Clean and Jerk

60%x2, 70%x2, 75%x2, 80%x1 then work up but no misses

2 second pause 1″ off ground and Jerk catch

3.22.18

30 minutes EMOM alternating movements

1st min: 15/12 cal row

2nd min: 12 Medball Sit Ups

3rd min: 6 squat cleans 95/65

*coaches challenge GHD Sit Ups, 135/95

*If you fail to complete the work on the minute, workout turns into AMRAP. Each min counts as 1 round. Completing workout prescribed equals 30 rounds completed.