Archive for October, 2017

Posted: October 31, 2017 in Uncategorized

Happy Halloween. There will only be 4-5pm class enjoy the time with your kids!! 

Warm up b

Strength

  • Deadlift 5 x 2
  • Side plank x 30 sec ea

Conditioning 

  • 50-40-30-20-10
  • Kb swing 
  • TRX row
  • Lunges ea leg 
  •     Finish w 800 m run 

Posted: October 30, 2017 in Uncategorized

This is going to be another fantastic week of work. The only thing that I would like to see as we wrap up this training cycle is to focus. Please don’t just go through the motions with the SMR and Activation. I cannot stress the importance of it for mobility, elasticity, and longevity. So please, focus on the intent, and not just the task.

Warm Up A

Strength

  • Rear foot elevated DB split squat x 8 ea leg
  • Strict Pull Ups x max
    • EMOM 10 min

Conditioning

  • 27 double unders
  • 21 deadlifts 80/60
  • 15 pull ups
  • 9 front squats
    • 3 rounds

Posted: October 27, 2017 in Uncategorized

Warm Up C

Strength

  • Rear Foot Elevated KB Split Squat x 10ea leg
  • Hollow Rock x 5
  •   EMOM 8 min

Conditioning

  • With a partner
  • Partner one: Run 400m
  • Partner two: DB thrusters x 10, DB Rows x 10, Renegade Rows x 10 (complete as many reps as possible until partner returns)
  •   AMRAP 20 min

 

Posted: October 26, 2017 in Uncategorized

Warm Up D

Strength

  • DB Floor Press  x 10
  • TRX Inverted Row x 10
  •    EMOM 10 min

Conditioning

  • 25-20-15-10
  • KB Swing
  • DB Snatch ea arm
  • run 400m

Posted: October 25, 2017 in Uncategorized

Warm Up C

Strength

  • Hang Power Clean + Front Squat 5×3
  • L sit hold between sets

Conditioning

  • EMOM 18 min
  • Min 1: 12 thrusters 50/35
  • Min 2: 8 burpee box jumps
  • Min 3: 3 deadlifts 125/90 + 10 pull ups

Posted: October 24, 2017 in Uncategorized

Warm up B

Strength 

  • Deadlift 5×5
  • Hold 30 sec plank between sets 

Conditioning 

  • 20 double unders 
  • 15 bw squats 
  • 10 push ups 
  •   15 min amrap

Posted: October 23, 2017 in Uncategorized

Warm Up A

Strength

  • Rear Foot Elevated DB Split Squat x5 ea leg
  • Strict Pull up x 5
    • EMOM 10 min

Conditioning

  • 5 Hang Cleans
  • 10 box jumps
  • 50 double unders
  • 200m run
    • 5 rounds

Posted: October 20, 2017 in Uncategorized

Warm up C

Strength 

  • DB Split squat x 10 ea leg 
  •   EMOM 7 min 

Conditioning 

  • Partner WOD for time. Break up the rounds of 200 as you like.

50 Double Unders per partner

200 Pullups

40 Double Unders per partner

200 Pushups

30 Double Unders per partner

200 Situps

20 Double Unders per partner

200 Squats

10 Double Unders per partner

Posted: October 19, 2017 in Uncategorized

Warm Up B + Upper thoracic Peanut 

Strength

  • Push Up x 10
  • DB Bent row x 5
  • DB Clean and push press x 5
  • DB Bent Row x 5
    • 5 sets rest 1 min between sets

Conditioning

  • Tabata
  • DB Plank row x 4ea
  • burpee x 8
  • TRX Rows x 8
  • Squat Jumps x 8
  • One arm KB Swings x 4 ea
  • Plank March x 8

Posted: October 18, 2017 in Uncategorized

TASK vs INTENT

I recently ran across the saying “task vs intent.” What does that mean to you? Too often in the current strength and conditioning world people place value on perceived exertion training. RPE or rate of perceived exertion training has really brought down the integrity of the strength and conditioning industry and how people approach their fitness. Is your goal to truly go as hard as you can and finish lying in a pool of sweat and blood on the floor? Or is your goal to build a solid foundation of movements, be truly functional, train and live pain free, and be able to have a high level of performance as you age? It is my hope that you would value the latter. Any idiot can write a “hard” program, do 100 burpees and I’m sure you’ll be crushed… but why? You need to ask why more often, why are we doing this, what is the purpose? So I come back to the saying of “Task vs Intent.” If your focus is just the task then whatever your doing is just movement with no thought and no purpose. If your focus is the intent then you should be focused on every aspect of the movement, what are my abs doing? what is my posture like? Am I in a position of strength and alignment? Your focus always needs to be on intent not how “beast mode” your going.

Something to think about how you move and why we do what we do. The body is stacked in an amazing way that allows us to move and do incredible things. Check out this list of Normal Movement patterns and start to think about how your body moves and how you can move better.

  • Foot—–Stable
  • Ankle —–Mobile
  • Knee—–Stable
  • Hip—–Mobile
  • Pelvis/Sacrum/Lumbar Spine—–Stable
  • Thoracic Spine—–Mobile
  • Scapulo-Thoracic—–Stable
  • Gleno-humeral/shoulder—–Mobile
  • Elbow—–Stable
  • Wrist—–Mobile
  • Cervical Spine—–Stable

Warm Up C

Strength

  • H Power Clean + Front Squat x 2
  • TRX Inverted Row x 10
  • EMOM 7 min

Conditioning

  • 15 min AMRAP
  • 5 deadlifts (50/35)
  • 5 hang cleans
  • 5 front squats
  • 5 push press
  • 5 back squats
  • 5 burpees every time he bar rests on the ground