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Friday – 4/29/16

As promised – today we will be repeating our Barbell WOD Sampler that we did last Friday. The goal is to increase the weight on all your lifts by somewhere between 5 and 10 lbs. For anyone who’s been enjoying the Barbell WOD programming this is the last week of the current cycle. We have a new cycle will be posted in the gym and released online this Sunday.

Workout of the Day

Barbell WOD Day 1 Sampling (Repeat)

  • 2 Snatch Grip Deadlift + 1 Hang Snatch (squat)
    • 5 Sets @ 65% of 1RM Snatch
    • Add 5-10lbs from previous week for working sets
  • Front Squat
    • 1 x 3 @ 75% of 1RM Front Squat
    • 3 x 3 @ Lighter Weight
      • If Front Squat is over 265/175 drop weight 30# for 3 x 3
      • If Front Squat is under 265/175 drop weight 20# for 3 x 3
      • Add 5-10lbs from previous week for all working sets
  • Core Complex
    • 3 Sets of 
      • 10 Weighted Crunches / Sit-ups (weight behind head – feet anchored)
      • 20 Russian Twists – 10 each side (same weight from sit-ups)
      • 10 V-Ups
      • 1 Minute Plank Hold
Cliff

Cliff making easy work of the 24″ box.

Strongtown 9:30

Q and the 9:30 working through their AMRAP.

Liam

Liam looking strong on his dips.

Cortney & Holly

Cortney & Holly during their wall-ball sit-ups.

4/28/16

4/28/16

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Thursday – 4/28/16

This past weekend was the Master’s Qualifier, it was basically an extended / condensed version of the Open that all the qualified athletes had to complete, including our Angela. As fate would have it this past weekend also happened to be the week that she had booked to go visit her son in California. It would have been easy to say oh well and hope for better luck next year. I give Ang a lot of credit for getting not just 1 or 2, but all 4 workouts done during her vacation. We owe a huge thank you to Coach Mike and EQ CrossFit opening their doors and letting us basically have free rein of their facility. Without their generosity I genuinely don’t know how she would have done the workouts.

Since she had to do all 4 workouts by Monday we were able to get workout #2 (max deadlift) and #3 (amrap – du, c2b, hpc) done back to back on Friday. Saturday morning she was back at the gym by 6AM to finish up the final events #1 (row, thrusters), and #4 (burpees, ohs, muscle-ups). She was 5 muscle-ups shy of finishing the 21 which was strong enough for 36th place and put her at #103 overall! Congratulations and absolutely amazing job Angela!

Workout of the Day

  • Weighted Ring Dips
    • 2-2-2-2-2
  • 12 Minute AMRAP
    • 18 Russian Kettlebell Swings (24/16 kg)
    • 12 Box Jumps (24/20″)
    • 8 Med Ball Sit-ups (20/14 lbs)
      • Rx1 = 16/12 kg
      • Rx3 = 32/24 kg
Jay

Jay doing a nice job of getting his elbows around the bar.

Bishops

Gary, Kathy, Kristie working through their burpees.

Carmen

Carmen catching the bar in the power position.

Strongtown 6pm

The 6pm class starting their minute of hang power cleans.

4/27/16

4/27/16

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Wednesday – 4/27/16

Workout of the Day

  • Hang Power Clean
    • 2-2-2-2-2
  • Fight Gone Bad Style – 3 Rounds for Max Reps at Each Station in 1 Minute
    • Hang Power Clean (135/95 lbs)
    • Lateral Bar Burpees
    • Rest
      • Rx1 = 115/75 lbs
      • Rx3 = 155/105 lbs
Jeff

Jeff getting deep into the bottom.

Karen

Karen showing solid form on her back squat.

Strongtown 9:30

The 9:30 class starting their 2 rounds.

Brian & Hope

Biran & Hope working through their air squats.

4/26/16

4/26/16

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Tuesday – 4/2/16

Workout of the Day

  • Back Squat
    • 1-1-1-1-1
  • 2 Rounds
    • 50 Air Squats
    • 400m Run
Strongtown 9:30

The 9:30 class starting their 15 Minute AMRAP.

Rachie

Rachie looking jacked & tan.

INK

INK working through his double-unders.

Carlos

Carlos doing a nice job of getting behind the bar on her kip.

4/25/16

4/25/16

4/23/16

4/23/16 – Saturday’s missing Whiteboard.

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Monday – 4/25/16

Workout of the Day

  • Skill Work
    • Toes to Bar
  • 15 Minute AMRAP
    • 50 Calorie Row
    • 5o Toes to Bar
    • 50 Double Unders
    • 50 Push Press (Empty bar)
    • 50 Front Squats (Empty bar)
      • Rx1 = 30 Reps of Each Movement
      • Rx3 = 75/55 lb Barbell
Sisson

Saturday’s 9AM during Sisson

Liam

Liam going legless for his climbs.

Lou, Joe, & Angel

Lou (floating), Joe, and Angel during their 200m run.

Sunday Funday

Sunday Funday taking on Griff.

Backwards

Backwards funning.

4/22/16

4/22/16

4/24/16

4/24/16

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Friday – 4/22/16

I’m sorry (not sorry) to say that I’m travelling tonight so we have a photo-less blog. Today’s WOD is a sampling of the Barbell WOD programming that we post in the gym under the peg-board. The program is meant to be a 4 week cycle, the intent is to start at the prescribed percentage and increase the weight each week. Fair warning – this is also the workout that we will be doing next Friday so please try to keep track of your numbers so you can increase weight the next time we do it. Instead of photos we have a demo video of today’s complex (note the demo only shows 1 deadlift instead of the 2 as prescribed), as well as a Klokov version of the complex…he doesn’t do the hang snatch but the deadlifts are from a deficit and he does have somewhere around 374 pounds on the bar.

Workout of the Day

Barbell WOD Day 1 Sampling

  • 2 Snatch Grip Deadlift + 1 Hang Snatch (squat)
    • 5 Sets @ 65% of 1RM Snatch
  • Front Squat
    • 1 x 3 @ 75% of 1RM Front Squat
    • 3 x 3 @ Lighter Weight
      • If Front Squat is over 265/175 drop weight 30# for 3 x 3
      • If Front Squat is under 265/175 drop weight 20# for 3 x 3
  • Core Complex
    • 3 Sets of 
      • 10 Weighted Crunches / Sit-ups (weight behind head – feet anchored)
      • 20 Russian Twists – 10 each side (same weight from sit-ups)
      • 10 V-Ups
      • 1 Minute Plank Hold

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Thursday – 4/21/16

Workout of the Day

  • Split Press
    • 3-3-3-3-3
  • 12 Minute AMRAP
    • 8 Kettlebell Snatch – 4 Each Arm (24/16 kg)
    • 12 Wall Ball (20/14 lbs)
    • 24 Double Unders
      • Rx1 = 16/12 kg Kettlebell Snatch
      • Rx3 = 25/16 lb Wall Ball
Kati

Kati catching air on her box jumps.

Strongtown 9:30

The 9:30 class starting their chipper.

Tony

Tony showing great depth on the bottom of his med-ball clean.

Stephen

The real Stephen looking strong on his weighted pull-ups. 

4/20/16

4/20/16

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