Thursday, December 31

Extra Work -- Arrival 8:30am if you would like to hit extra!

Class - 
OHS 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
*Barbell must move up every set of the entire workout. (i.e. your first set of FS must be more than your max OHS)

Extra:
5 Rounds - Each for time:
20 Box Jump Overs (24/20")
15 Double KB Swing (53's/hand or 35's/hand)
10 HSPU
5 Muscle-Ups (If you did MU on Wednesday, do 15 CTB today)
Rest 2 minutes between rounds

I hope everyone has a fantastic New Year! Be safe, have fun we'll get after it Saturday to pay for any sins. 

Wednesday, December 30

Class:
1) Barbell Cycling Work -- Jerk

2) For Time:
100 DU
30 Burpees
15 AbMat Sit-Ups
75 DU
30 Burpees
15 SU
50 DU 
30 Burpees
15 SU

Extra:
EMOM Until Failure (Cap @ 20mins):
10 OHS (75/55)
10 CTB Pull-Ups OR 5/3 Muscle-Ups (Your Pick)
*If you fail prior to Round 5, stop, rest 2 minutes, and restart with a lower rep range (Maybe 10/6 if CTB stop you, or 7/7 if speed stops you, etc.) Let me know if you have questions. I would like this to be an 8-12 minute skill/cardio piece, adjust accordingly. 

Tuesday, December 29

Class:
1) EMOM: Tempo Ring Dips, Rowing intervals
2) Open 11.5
(Great class day!)

Extra:
Barbell Cycling:
A) Hang Power Clean - 4 x 4 @ 225/145
B) Thruster - 3 x 8 @ 175/125
*Treat each of these as if they were 16/24 Reps for time individually - and you must break the sets up this way. Try for your best time*

Championship Sunday

2PM arrival, 2:30pm Start time - ~3:30p Chipotle


1) In 15 minutes establish a 1RM C&J -- Max 6 attempts in the 15 minutes.

2) Macho Man
EMOM20 (Or until failure):
3 Power Cleans
3 Front Squats
3 Jerks
(175/125)

3) With a partner complete:
50 DU
Sprint D&B
10 Box Jump Overs (24/20")
*Pure Sprint, rest while partner completes their rounds, 10 as a team, 5 individual*

Saturday, December 26

Tomorrow's class is "Chelsea":
30min EMOM:
5 Pull-Ups
10 Push-Ups
15 Squats

I would like you to take this on as if it were an Open workout and the round you 'fail' to complete is your score.  If you are coming into FCF tomorrow 8am or 10am will be your only option unfortunately - My family timing is up in the air -- You may also choose to take an optional / additional rest day if you're feeling beat up. 

If you are on your own for tomorrow, out & about in a different gym and have more of an Open Gym style I would like you to complete:

1) E90s for 6 rounds (9mins):
5 DL TnG DL - Begin @ 275/165 and add 20/10lbs per round

2) Immediately upon completion of #1 Move into:
E90s for 6 rounds (9mins):
Max Effort 150m Row (I mean 100% Max effort, rower paddle should feel light after DL, these should take you ~20seconds) -- This is basically a contest to see who can get the lower pace/500m number! 

3) "Chelsea":
30min EMOM:
5 Pull-Ups
10 Push-Ups
15 Squats

or

"Nate":
20min AmRap
2 MU
4 HSPU
8 KBS (70/53#) (American)

Thursday, December 24

If you can make it at 8:30am we're gonna hit some extra if you can come then:

Extra:
1) In 15 minutes build to a Heavy 1 Snatch (limit 2 misses)
then....
E90s for 12mins (8 Rounds):
Snatch + Hang Snatch + 2 OHS @ 75-80% of Heavy 1

2) EMOM14:
a) 1 Push Jerk + 1 Split Jerk (pick load)
b) 16 (8R/8L) Single-Leg KB Deadlift - 62/44lb KBs per hand. 


We will then hit the 12 Days of Christmas with the 10am class, likely as partner teams.

Wednesday, December 23

Class:
1. For the first part if you can freestanding hold/walk work on that in place of wall HS holds - If you are still building better positions go on the wall. 
2. DB Thruster + V-Up workout


Extra Work:
1. EMOM14:
Mins 1-7 - 3 Strict CTB + 5 Kipping CTB (without coming off bar)
Mins 8-14: 3 Strict Leg Raises + 5-7 Kipping T2B

2. Barbell Cycling:
4 x 7 Hang Power Snatch @ 145/95 Unbroken, rest as little as possible between sets to do these unbroken. 

Tuesday, December 22

Phenomenal first weekend out of everyone. I really felt like running the second group allowed me to coach, assist and build a better atmosphere for everyone. I already see some of you guys stepping up and showing that you want to make this group better and I notice and appreciate that....On that note, unfortunately this Saturday my family is doing their Christmas from ~9am into the afternoon with a possible end time around 4 or 5pm.  As much as I've tried to get out of this there is no option for me to run a skulls or second team option for Saturday, and with Maria with me and Kristen out of town there are no other options right now.  If you guys can jump into class the workout is great and will definitely push you (especially if you wear a vest) -- there is also a Bring-A-Friend if you guys would like to bring someone to that and get some extra sweat working!  Sorry, we'll also be working hard to figure out times that will work the following weekend (we will definitely be able to train/workout, we might just have to deal with some construction noises going on as they blow the walls down).  It might be a rough weekend but the outcome will be so nice I'm sure no one will mind (I mean who doesn't want 9 new speal bars and 4 additional muscle-up stations?!)

Class:

1) Front Squat Heavy triple

2) Running/Power Clean couplet

Extra:

EMOM18 (This should be a strength piece that also gently hits on your cardio):

a) 8 Push Press @ 165/95 (Roughly 60% Jerk max, if above 165 stop there, if below scale as needed)

b) 3 Weighted Ring Dips (35/25) + Max Set Kipping *Use a DB between legs, then drop after first 3*

c) 12 Box Jump Overs (24"/20") - Work on Jump mechanics and explosiveness. If 24/20 is easy you may go up a small about still being safe. 

Sunday, December 20

2:00pm Arrival, 2:30pm Start time:

Warm-Up Checklist -- Pistols, OH Squats, HSPU

0-15:00:
EMOM12:
Odd - Sled Drag 1 Length Wall-to-Wall (4/3 45's on sled)
Even - 50 Double Unders

15:00-30:00:
AmRap10:
30 Wallball
10 HSPU
10 Pistols

30:00-50:00:
EMOM15:
Mins 1-5: 2 Snatches @ 65%
Mins 6-10: 1 Squat Snatch @ 75-80%
Mins 11-15: 1 SqSnatch @ 90-100%

50:00-60:00:
Complete for time:
60 T2B
50 Sit-Ups
40 Hollow Rocks
30 V-Ups
Time Remaining in the 10 minutes: Max T2B
*If hands are too beat up for T2B we will change movement*

Saturday, December 19

1:00pm arrival time, ~1:30p Start time:

1) Warm-Up:
EMOM12:
a) 15/12cal Row
b) 3 DL, 5 Burpees
c) 10 Air Squats, 10 Jump Lunges

rest 5mins, finish set up

2) AmRap12:
3 DL, 3 CTB (225/145)
3 DL, 6 CTB 
3 DL, 9 CTB
6 DL, 12 CTB (275 / 175)
6 DL, 15 CTB
6 DL, 18 CTB
9 DL, 21 CTB (315 / 205)
9 DL, 24 CTB
9 DL, 27 CTB
etc.

rest 10mins then...

3) E30sfor12mins:
a) 3 Hang Cleans + 3 FS (135/95)
b) 8 Burpees over Bar
**Score is how many rounds you fail to achieve all the reps in the 30s window** 

4) Auxiliary -- Two Groups:
1) Hamstring/Posterior Chain Strength -- Weighted Glute Bridges

2) Ring Dips strength - 7 sets of Super Dips

Thursday, December 17

Great job today everyone on a very challenging workout.  Tomorrow promises to equal or maybe even bring a more difficult challenge mentally. It is a pure sprint workout:

For time:

500m Row

30 Burpees

10 STO (I want you to scale up to 185/115)

This is pedal to the floor from the start and see if you can get 10 UB at the end at a challenging weight. Do not sandbag the row, or let yourself slow on the burpees -- it is going to hurt/burn.

Extra work:

1) 5 Rounds for form/time:

100ft HS Walk (scale to something that you can complete in under 90 seconds)

12 UB HSPU

Rest 2 minutes between efforts.

*HSPU may be kipping*

Optional STR Work:

Build to a heavy 3 Front Squat in 15 minutes then...

3x3 Pause FS @ 75% of heavy 3 above. 

Wednesday, December 16

Tomorrow's class is a LOT of work - So our extra will be minimal, simply hitting and drilling the skill of T2B.

Class:
1) DB Sn/OHS + L-Sit workout 
2) 3 RFT:
10 C&J 135/95
50 WB (20/14)

*This is a Great! test.  A few things:
1. Ensure your count is perfect and you are strictly no-repping yourself for bad wall-ball throws. 
2. Push Jerks for all C&J, and aim to go Unbroken as much as possible in this workout.
3. 90% of this workout will be on your rest breaks in the final round - Push your limits here. 

Extra:

3. Tabata T2B -- Blow out every minute, do not try to achieve the same number each set by sandbagging to drop-off early. AKA I would rather see: 14, 12, 8, 6, 4, 4, 4 than 7, 7, 7, 7, 6, 6, 6, 6.

Tuesday, December 17

This week will begin our ~8-9 week trek for The Open. For many of you this will be THE most important 8 weeks of your training. Building engine, learning more about skills and where to break sets, and honing in on how hard you can push your strengths. This week we will get our "official" team name for our second Open Team (be thinking, discussing and providing suggestions!), and start to find out what this team is all about! Many of you will need to step up every weekend over the Open, others of you will be called upon to hammer away at a workout that falls in your wheelhouse! Either way, I am excited as a coach and gym owner to have a bit more excitement around the Open, especially in the later weeks as we try to close in on our goal and people fight to have their scores count for the team. You all have put in a ton of hard work this year and scoring for your Open Team, or leading that team week in and week out will be an awesome reward for that work. I will be working with you all individually over the coming weekends to help build confidence and skill.  In the end, if everyone does their part and the hard work/motivation is on point we might be lucky enough to be among Invictus, CFNE, Ute and other great affiliates who have sent two teams. 

In the coming months class workouts will take on a very Open-esk feel and will require focus, a plan and execution at high intensity levels.  Often I will provide goals for workouts and it will be your job to carry out that goal to the best of your ability.  Extra work will shift away from lots of volume or strength work, instead hammering away on sets of skills.  Pay attention to your breakdown spot, when your reps fall off and why. This will help you immensely when making game plans for the Open.  

On top of this the next best thing you can do over the 8 weeks is GET HEALTHY. I will be offering less and less scaling options as we get closer to the Open. If you have an injury the time of working around that injury is approaching its end. Come in daily ready to train, and attack nags/small hurts accordingly. 99% of training days should have a single focus: Hit the workout with Open level intensity/focus.  

Lastly take your recovery, nutrition and mobility work as seriously as your life allows. Many on the team will not be cheating, drinking or missing sleep from here til Regionals, if you are serious about wanting to make Regionals or help the Open team really think of the dedication level and hours you are willing to dedicate to it, and base your expectations solely off of that.  Do not train 5 hours/week and have 25-30hour/week expectations.  In some of our retests many of you are dominating so far and have had massive PRs, I hope we can parlay that right into the open! I couldn't be more proud to be your coach, your leader, your friend and own this amazing gym. Thank you for helping in making it that way. 

Class:
1) Power Clean + Squat Clean Max
2) Sled Push + Farmers Carry Metcon

Extra:
3) 3 Rounds of - 
AmRap3:
15 Cal Row
10 TnG Squat Snatches (115/85) (No Singles)
5 Muscle-Ups
**Rest 2 minutes between AmRaps**

Saturday, December 12

11:00 Arrival, 11:30a Start Time:

1) Warm-Up:
EMOM9:
a) Row 18/14cals
b) 5 Burpees + 12 Air Squats
c) Inch Worms for 30-40seconds

2) With a 14 minute running clock complete:

AmRap 7:
3, 3, 6, 6, 9, 9, 12, 12, etc.:
C&J (135/95)
T2B
As soon as the 7 minutes is over you have 7 minutes to establish:
2RM OHS from the ground

Rest as needed and warm-up Snatch

3) EMOM21:
a) 2 Snatches @ 70-80% (should both be singles)
b) 14 Alternating DB Row (65/45) - Plank position
c) 6 Step-Back Lunges with Snatch Weight/Bar

4) Jenny Exercises. 

Thursday, December 10

Just to clear up a little bit from Sunday's post so you all can plan for next weekend.  The second session each day will be when I am coaching/organizing and helping out (so 1:00pm Saturday and 2:00pm Sunday).  If I feel you still need coaching, scaling and dedicated work beyond what the programming entails each day - then you will be doing extra work in the second session each day.  Due to this then, the first session will be by invite/request only and will not be an "Open" session to come to.  If morning is your only option on Saturday you may talk to me or plan on hitting class at 8am or 10am.  

Skulls and Championship Sunday were created to provide athletes who were capable of heavier, harder workouts an opportunity to hit those in a group atmosphere.  While there is a lot of value in training in and around people who have more experience than you, there is far more value to establishing the fundamentals and receiving coaching for your overall progress.  The goal of the second session will be to bridge the gap between a class environment with coaching & fundamental focus, while providing more difficult and appropriate challenges based on your skill/strength level.  For now, everyone who will be doing the first session initially has been approached -- If you have not yet been approached I have a reason I want you to do the second session.  If you have a question about that or would like to discuss it with me please feel free, honest conversations and understanding where we sit is a huge part to owning your own training and knowing how to move forward with your own work/practice/training.  

Class:
1) Aux Strength work -- Build your L-Sit and try to achieve around what you might for a strict press for the split press. 

2) Open Test -- This should take all of your effort for the day and is the main focus for today. (11.3)

Extra: 
3) 15min AmRap:
20 WB Unbroken
30 Burpee Touch Jumps
20 Hang Power Cleans (95/65)
*Do this in the side area and scale touch jumps to over bar jumps if you do not have an area to hit in the extra area.  Must be unbroken every set of wall-balls - No exceptions.  The Open Test is a shorter, higher output workout - this is a longer, more grind type of workout. I would like you to have at least an hour separating these two workouts if not more.*

Wednesday, December 9

Class:
1) Max Effort Sled Drag -- Fight for a very heavy weight on this, try to destroy your entire being through your effort and attitude. 

2) 3 RFT w/ Partner:
20 Curtis P
40 Box Jump Overs
*This will be really good partner work, try to keep up a 100% pace the entire time, do NOT slow down or let your partner take a second off!*

Extra:
Skill work:
a) EMOM7:
Muscle-Up work - If you can do Muscle-Ups work on your technique both in the kip and kipping the dip. Legs should be long, rings square and efficient hips.  Limit to 5 or 6.  
If you cannot do a muscle-up drill 5-6 Transitions + 5-6 Dips EMOM.

b) EMOM7:
3 Sets of 5 T2B Unbroken - Work on your pacing and rest schemes as if it was the Open workout from this past weekend and you were doing a set of 5, 10s Rest, Set of 5, 10s Rest, Set of 5. Try to stay consistent and MAKE NOTE of when you break off of this plan/scheme. 

Tuesday, December 8th

Class: 
1) 100 Double Unders will be prescribed -- If you are awesome at Double Unders you should do 200 DU here and shoot for 100+ UB (or all 200 UB)

2) Bradshaw is the workout -- Have fun with this, my goal will be UB on everything - I'd recommend trying to keep as many movements unbroken as possible.

Extra:
3) 6 Rounds:
250m Row
15 OHS (95/65) UB
Rest 90s between Rounds
*You should be able to do this with a partner and share equipment as each round should be absolutely max intensity - If you cannot complete a round UB you must move down in weight - Goal is not just UB but fast!*
**Bradshaw is a slower paced workout due to transitions -- I want you to be able to switch gears and hit this at a Grid level pace - 250m Row should be sprints to make the OHS harder**

4) Choose between:
a) Jenny Exercises
b) 5 x 5-7 Strict Ring Dips 
c) 5 x Max Effort Kroc Rows (Heavy)

Championship Sunday/Info

Championship Sunday tomorrow will be at 8:30am.

Today comes with an exciting announcement and something I am pumped to be able to even think about discussing.  With the popularity of the competitive group and the amount of men/women involved with it each week I have decided that this year we will be doing two teams for the Open, trying to qualify two teams for Regionals.  With everyone this year committed to going team, there is nothing that has ever excited me more than the prospect of TWO Friendship teams. To accomplish this we will be splitting up weekend work a little bit.  There will be two sessions on Saturday (11:30am and 1:00pm) and two sessions on Sunday (8:30am and 2:00pm).  

This will afford our teams lots of opportunities:
1. This will allow me to come in and be available in a coaching specific role for the second session, give me eyes on each of our athletes and help to prescribe extra work or scales as necessary - something I feel that I cannot do properly when I am working out beside you, at the same time letting me focus on my needs as an athlete during the first session.
2. This will allow me to program with less equipment restrictions, not running things in heats or manipulating the programming that needs to be done due to unforeseen participation in these classes. 
3. This will allow the teams who will go to regionals and work together in the Open to train with each other, get to know each others strengths and weaknesses and improve togethers.  
4. Once the Open is over the second session will then begin immediate off-season strength programming and allow those who do not move forward the opportunity to prepare for the following season, if we DO qualify two teams those teams will merge and begin training together in the first session.  

I am extremely excited for this to move forward, the first weekend this will take place will be December 18th/19th.  If you are currently in the group completing Sunday work at Open Gym please consider the 2pm session on Sunday to carry-out Championship Sunday as an alternative to Open Gym as the space for non-competitve / recreational gym goers has been an issue as of lately, and the competitive group can be too intimidating to them to want to say something. 

Saturday, December 5

11:00a Arrival, 11:30a Start time

Warm-Up:
EMOM15:
a) 250m/200m Row
b) 5 Burpee Pull-Ups + 10 Air Squats
c) 1 Wall Climb + ~20s HS Hold

Workout:
1) AmRap14:
60 Cal Row
50 T2B
40 WB
30 Power Clean 135/95
20 MU

2) 3 Teams run through:
15/10 Cal AD Sprint
7 STO @ 165/105
5 STO @ 185/120
3 STO @ 205/135

3) Jenny Exercises/Weakness work for 10 minutes as a team. 

Thursday, December 3

Class First...

then...

With a partner complete:
2min On/2min Off (alternating with Partner) for 5 rounds ( 20 minutes ):
Ski-Erg 15/12 Cals
30 Double Unders
*Each Round is absolutely balls out, do not coast on the Skiier*

Wednesday, December 2

Class:
1) Snatch work, lighter footwork/technique -- Be super aggressive on these.
2) Push-Up MetCon (will definitely challenge your Push-Ups, stay tight)

Extra:
EMOM12:
Odd - 3 Power Snatches @ ~65-70% from floor
Even - 7/5 MU (Do your best)

Tuesday, December 1

December is here, we are roughly 11 Weeks from the beginning of the Open. Time to buckle down

Class - 
1. Alternating EMOM20:
Odd - 2 Squat Clean + Jerks @ 60% -- Find a good working weight and drill in footwork. Hold Jerk catches to ensure positioning and balance is clean.
Even - 5 Strict Pull-Ups (Core / Hollow focus)

2. 30-20-10:
DB OHWL (focus on position, if you cannot keep a good overhead position with both arms up, try going a bit heavier but only having 1-arm overhead)
Hollow Rocks

Extra:
3. 3 x 1000m Intervals -- Rest as needed between efforts, if you have weakness work to hit, hit it during the rest portion. These should be hard efforts, record times and what weakness work you hit. (Ring Dips, MU transitions, OHS positioning, etc.) - If your weakness is cardio, shorten your rest time. 

Championship Sunday, November 29

Championship Sunday will be at 8:30am arrival time - ~9:15a start time

Saturday, November 28

Tomorrow I will be arriving at the gym at 7:20am, at 7:30am we will begin this:

With a partner complete:

10 Rounds of:

10 Cals AD

Max HS Walk in time it takes partner to complete 10 cals

**Both athletes will complete 100cals on the AD and 10 attempts at HS Walk**

Then Class:

1) Speed FS + TGU

2) 30-20-10: Wall-Ball, KBS (70/53) -- Done Unbroken!!!

After class - 1k Row Cooldown + PT/Jenny/Mobility work for 15-20 minutes. 

Wednesday, November 25

Class:
1) 20RM Back Squat
2) Barbell+DU MetCon 
*Tough back day please be smart*
Extra:
3) 5 Rounds for Form:
a) 5 Strict HSPU (Controlled lowers, 2-3s)
b) 5 Strict T2B + Max Effort Kipping T2B
Rest as needed between exercises

Tuesday, November 24

Class:
1) Hang Snatch work

2) Team intensity work

Extra: 
3) 6 Rounds for time:
750m Row
Max Muscle-Ups (-2reps) -- Try to feel out when you are approaching failure and stop just short of this mark.
*Rest 2 Minutes*
**Goal is to keep the row pace equal across all sets**

Championship Sunday, November 22

Arrival - 2:00p, Start time: ~2:35

1) 0-30:00:
15 Rounds:
1 Legless Rope Climb
10 Burpees
20 Double Unders

2) 30-45:00
E30s for 12mins (24 Rounds)
1 Snatch @ 65-90% -- Build as needed/desired

3) 45:00-50:00
30 Hang Power Cleans @ heaviest Snatch Weight
*Ensure to have the next workout prepped in case you take this up to the 5min time cap*

4) 50:00-60:
With a partner complete:
AmRap10:
150 AD Cals
100 Pull-Ups
50 HSPU

Saturday, November 21

8am Class:
1. Deadlifts

2. Barbell workout -- Get after it!

Extra:

3. Monster Sets:
5 Rounds through:
a) Bench Press - Build to a heavy 1
b) 5 Strict Pull-Ups
c) :30s HS Walk/Hold practice
d) 10R/10L - Single Leg KB Deadlifts 

Friday, November 20

Poll time -- I need to know your preferences for the weekend for programming:

Poll #1:
Option A - 8:00am Class + Extra on Saturday

Option B - 11:00am - Skulls


Poll #2:
Option A - 8:30am on Sunday

Option B - 2:15pm on Sunday

Thursday, November 19

1. Class EMOM - Scale Ring Dips to Muscle-Ups -- Guys try to maintain 6 as long as possible, girls try to maintain 4 as long as possible. Those are unbroken - I only want one set, do not begin doing 3/3 or 2/2 if possible. If you are still working on 1 or 2 reps, just complete as many as you can each minute, trying to achieve a high percentage of makes.  Take care of hands, if you start to rip just do 1 Muscle-Up to get up, then complete 5-7 Ring Dips. 

2. Class MetCon is solid - Try to go UB the whole way - Scaling up WB to 30/20lbs. 

Extra:

3. E3MOM30 (10 Rounds):
25/18 Cals on the Assault Bike
7 Clean and Jerks @ 155/105
*This is an Every 3 minute workout, but also a Death By workout.  If you cannot make the given calories and reps inside of the 3 minutes, your workout is terminated and you are done. Making all 10 rounds is the goal. Work on your barbell cycling speed and consistency when tired.  

Wednesday, November 18

Class:
1. Push Press 1RM -- I would like you guys try to finish a couple minutes before class time ends (i.e. if they give you ~18-20 minutes try to be done around 15 minutes) and complete 2-3 sets of 10 @ 60% of whatever you hit -- Only if possible, if not you can complete these before/after Front Squats for extra.

2. MetCon - Solid work on some heavy DB Snatches tomorrow, try to push yourself on weight! 

Extra:

3. E2MOM12 (6rounds):
3 Front Squats @ 80% -- Hit what you can, the goal here is to hit something to break up the legs after Tuesday, if you need to go a bit lighter do so. 

4. CFNE Shoulder Care.

Tuesday, November 16

Class:
Hit class, small warm-up workout, Step-Ups + Helen -- go balls out on every run, rest should be unbroken.

Extra: 
5 Rounds each for time:
500m Row
10 Hang Squat Snatches @ 95/65
*Rest 2 minutes between efforts -- This should be a good grip test after Helen*

Championship Sunday, November 15

8:30 arrival - ~9:00a Start:

0-20:
E2MOM12:
30/25 Cals on Airdyne or Rower (Alternate machines each minute if possible)
At 12 minutes complete 50 burpees for time.

20:00-40:00:
Snatch Wave:
50x3
60x2
70x1
60x3
70x2
80x1
70x3
80x2
90x1
(%xReps) -- Get all 9 sets done in the 20mins.

40:00-50:00:
For Time complete:
30 CTB Pull-Ups
20 OHS @ 135/95
30 CTB Pull-Ups

50:00-60:00:
30 Wall-ball (30/20#)
20 HSPU
30 Wall-Ball (30/20#)

Finish - RomWoD 

Skulls Prep

Hey guys -- I need a headcount for Saturday.  We have a group of people who would like to head up to 33 to cheer on Maria and crew around 11:15-11:30 (we can carpool and be friends!) and also a big subsection of folks headed out of town for various reasons.  

Please vote:

Option 1 - Hit the 8am class ( Nice FS Ladder, then a solid DB workout) + Extra at 9am

Option 2 - Hit an abbreviated skulls at 11:30am-~12:45p 

Thursday, November 12

Be smart with your body today, class isn't very overwhelming but listen to your body if you need a rest day. Lots of you went heavy/hard today.

Hit class first:
1) Hang Snatches
2) Row Sprints + Air Squats

Extra:
For time complete:
30-25-20-15: Air Assault Cals
15-12-9-6: Muscle-ups (Scale MU as needed rep wise)
*Done as 30Cal, 15MU, 25Cal, 12MU, etc.*

Wednesday, November 11

Remember if you are coming anytime past 4:30pm you will not be able to hit extra as the whole class will be utilizing that extra space.  5:30a you also may run into some issues so make sure you're creative with your space and work with Tom to see if you can fit a barbell in when they begin class. 

Class:
1. The Unknowns -- I would love everyone to hit this at 135/95 if you have completed it before and/or think you should "be there."  If you have NOT completed it before, get that DONE tomorrow, you have put in the work, grind and get it done. 

2. Cleans:
E30s for 12mins (24rounds):
1 Squat Clean -- Pick your load. You won't have a ton of time to change weights, so if you are going to make sure you plan accordingly. If you want to stick at a moderate weight and clean things up please go around 75-80%.

Tuesday, November 10

Wednesday we will be hitting the Unknowns -- If you are able to come anytime outside of the evening there will be a little bit of extra work, however we won't have the space or time to allow any extra in the evening.  Plan accordingly - I am planning on us hitting The Unknowns as our workout for Wednesday. 

Tuesday:
Class - 
1. Split Jerk 1RM
2. DL/Burpee MetCon - Very high intensity. Scale weight up to 315/215.

Extra:
3. Thruster -- 10-10-20RM
*Classes hit this today - guys top: 176 x 20, Girls: Not sure, goal over 100lbs (lots of 80/85's)*

4. For time:
50 Pull-Ups (kipping)
50 Toes-to-Bar
50 Parallette Straight Leg Raises (heels on ground to start, raise straight leg into an L-Sit and lower back to ground = 1 rep)

Sunday, November 8th

8:30a arrival - ~9:15a start time:

0-60:

1. 0-20min:
EMOM14:
Odd - 15/12 Cal AD
Even - Sled Pull (Backwards D&B) - (~250#/200)

2. 20:00-35:00:
E90s for 12mins (8 rounds):
Push Press + Push Jerk + Split Jerk - Build in weight each round

3. 35:00-50:00:
AmRap10:
8 DB Snatch (65/45)
8 Burpee Pull-ups

4. 50:00-Finish:
Complete in any order, break up however you like:
50 Strict Ring Dips
50 Strict Form Push-Ups
2minutes L-Sit hold (parallettes)

Saturday, November 7

Skulls -- 11:00a Arrival, 11:30a Start time

1) With a team of 3 complete AMRAP12:
250m Row
5 Squat Snatches (115/75)
3 Squat Snatches (155/95)
1 Squat Snatch (185/115)
*Scale as needed - All reps must be TnG - Partner must finish the SSn before rower may begin*

2) Build to a heavy 1 Bench Press for the day
*After every set complete a max effort planked DB Row @ 100/65*

3) 10min AmRap:
10 HSPU
15 Power Cleans @ 135/95
20 Pistols

Thursday, November 5

Class: 

1) STO - 20RM -- Work on Push Jerks and efficiency. 

2) Great AmRap tomorrow - Come ready to get after it. 

Extra: 
3) 5Rounds of:
2min AmRap:
5 Squats @ 185/125 (can be back or front)
10 Cycle Jumps Demo
5 Muscle-Ups
Rest 2 minutes between efforts
**Start wherever you left off from the previous round, you should then have a total rounds and reps score at the end**

Wednesday, November 4

1/2) Hit Class

Extra Work:

3) Super Set for 5 sets:

a) Deadlift - 5 x 10 @ 60% - Double Overhand Grip

b) Strict Press - 5 x 2 Reps @ 80%

*Rest ~90s or so between efforts*

4) E2MOM12 (6 rounds):

50ft HS Walk

5) CFNE Shoulder Care

Tuesday, November 3

For Class - Scale up to CTB for the workout.

Extra Work:
1) E2MOM10: 
Synchro Work -- With a partner complete -- 2 Squat Snatches + 8 OHS @ ~60% 1RM Snatch (Do your best to make the Squat Snatches in synchro, and touch and go.)

2) Core Conditioning - For Time complete:
50 T2B
50 V-Ups
50 Hollow Rocks

3) E6MOM36 (6 rounds):
65/50 AD Cals
*For those who did this last week, accomplish the same task on the Rower*
**If possible in your schedule complete this at a separate time from your main training session**

Sunday, November 1

Championship Sunday will be done during regular 11:00am-1:00pm Open Gym time -- Please ensure you are courteous of everyone around the gym:

1) With a partner achieve as high as you can on the continuous ladder in 10 minutes of:
Squat Clean Thrusters (165/115)
1, 2, 3, 4, 5, 6, 7...etc. (never caps or ends)
*Partner A does 1, partner B does 1, A does 2, B does 2, A-3, B-3, etc.*

2) Complete the following for max reps:
3 Rounds:
1min Max Reps WallBalls
1min Max Reps AD Cals
1min Max Reps Double KB Swing (44s/hand / 35s/hand)
1min Max Reps Shoulder Touches (Wall-Climb to start - so chest facing wall)
1min Max Rest

3) Midline Accessory:
a) 4 x :40s Hollow Hold on the GHD
b) 50 Windshield Wipers in as few of sets as possible Video Demo
*You may break up the windshield wipers and go back to the Hollow hold between sets*

4) Shoulder Care:
Run through Bulletproof Shoulders: Video
a) Side-Plank Reverse Fly - 20 Reps/Side
b) Modified Y-Push-Up Hold - 15seconds/side - 3x/side.
c) Scap Push-Ups - 15 reps, controlled. 
d) T's - 5 Reps + Overload - x 4-5
e) W's - 5 Reps + Overload - x 4-5
f) Cuff Isolation - 15x/side (Stay within yourself, don't go too heavy)

Saturday, October 31

Two options for Saturday morning session:
1. Do Class - No extra work (Scale the Class workout up to 185/125 PP & do 6 rounds instead of 5).

2. Join Chris and John Sans at CrossFit Liberty (aka Olentangy Liberty High School) for the following (Times TBD by John in the comments -- thinking 11:30am)

**Please use the comments to discuss logistics**

Skulls:

1) E2MOM14 (7 rounds):
Complete the complex - 3 FS + 6 Step Back Lunges (per leg) + 3 Push Press -- Try to build to a max load for the complex in the 7 rounds.

2) Midline/Accessory conditioning:
With a partner complete 5 rounds (a piece):
Sled Push ~ 50ft (light-to-medium weight)
Sled Pull ~50ft back (hand-over-hand, palms up - same weight)
25 GHD Sit-Ups
**2nd Partner begins on the sled as soon as the first partner is done with the sled and moves onto the GHD sit-ups**

3) Conditioning:
40-30-20-10:
Burpees
DB Thrusters (30/20 or closest to them)

Thursday, October 29

Today will run like Tuesday -- Please find an acceptable time to hit the extra work. Class will be using the rowers for the first ~20 minutes of class, so you should time up your workout to not get in the way of that. Ensure that anything done in the extra work area while a class is going on needs to be well organized and not cluttered. 

1) OH Yoke Holds - 5 x 30s - Try to bump up ~10lbs on each set from last week and improve on core position.

2) E90s for 15mins (10 rounds) - 2 Jerks - Pick load. You may go light or heavy depending on how you feel. 

3) For time:

Row 1k

30 Hang Squat Cleans (135/95)

30 CTB 

Row 1k

4) Farmers Holds -- Grab 70lb KBs (guys 100lb DBs) and hold for as long as you can. 2-3 sets. 

Wednesday, October 28

Class: Pocket Snatches - Hit a lot of reps, treat it as an EMOM building. 

Workout is balls out every round.

Extra Work: 
1) Muscle-Ups - 5 x Max Sets - Rest 2:30 between efforts. Goal here is to literally fail every single set, not just drop from the top of what feels like your last muscle-up, but literally hit and go to failure every time. 

2) Run 1 mile (1600m - or 2x800m on our path) - Goal is to hit this about 70-80% of max capacity. I am a ~5:15 miler, I will run around a 6minute mile. Set a goal, set a plan and check your split at the half-way turn around. There is no scaling (outside of shelby) everyone do this and do it as a run. 

Tuesday, October 27

We will not be hitting class today or Thursday, so preferably try to find an Open Gym time, or a good time to be in the extra area. If you are in the extra work area, please ensure that you are NOT disruptive to class, coaches or space. I will be hosting an evening "Blog Group" tomorrow night beginning at 5:30pm for evening folks - This is a 5:30pm START time. 

1) Front Squat - Build to a 5RM from the ground. All reps begin with a Squat Clean + 4 FS - Hit a minimum of 5 sets building up.
**Drill footwork here, try not to have any adjustments after your clean.**

2) With a partner complete:
EMOM30:
a) 10 Single-Arm OHS @ 65/45 (alternate rounds R & L, but try for all 10 UB)
b) 10 HSPU
c) 15 Step-Ups (24"/20")

3) Midline Conditioning:
50 Hollow Rocks
50 V-Ups
50 Hanging Straight Leg Raises (feet above hips - Strict)

Sunday, October 25

Championship Sunday -- Arrival ~ 8:30 - Start time ~9:15a

1) Warm-Up:
With a partner team of 3 complete:
Row 4k
*Switch every 250m, when you get off the rower complete 3-5 Thrusters + 3-5 Pull-ups
**Pace the row to be ~1:40/1:52/500m**

2) "Bergeron Beep Test"
EMOM until failure:
7 Thrusters @ 75/55
7 Pull-Ups
7 Burpees

"Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year."
3) EMOM15:
Mins 1-5: 3 Power Cleans @ 65-70%
Mins 6-10: 3 Jerks @ same weight
Mins 11-15: 1+1 Power Clean + Jerk (aka 1 C&J, drop, 1 C&J) @ same weight

4) Shoulder Care:
Run through Bulletproof Shoulders: Video
a) Side-Plank Reverse Fly - 20 Reps/Side
b) Modified Y-Push-Up Hold - 15seconds/side - 3x/side.
c) Scap Push-Ups - 15 reps, controlled. 
d) T's - 5 Reps + Overload - x 4-5
e) W's - 5 Reps + Overload - x 4-5
f) Cuff Isolation - 15x/side (Stay within yourself, don't go too heavy)

Saturday, October 24

Skulls - 11am Arrival, ~11:30a Start Time

1) EMOM20:
Mins 1-10: 1 Squat Snatch + 1 Hang Power Snatch @ 60-65%
Mins 11-20: 1 Squat Snatch + 1 Pause OHS (3-5s pause) beginning at 70% and moving up. 

2) 5 Rounds for time:
8 Deadlifts @ 315/205
16 WB @ 30/20lbs (10/9ft)
32 Double Unders (Must be unbroken, if you fail to achieve 32 unbroken you begin at 0 - Max 4 attempts)
Rest 2 minutes between efforts
@ 100% Intensity

rest ~ 15 minutes then complete

3) 4 rounds of:
21 Cals Rower
15 Cals AD
9 Cals Skier
*Start on different machines if needed for manning purposes*
** The goal here is to be a moderate work pace, keep the heart rate up but mostly as a cooldown after the DLs to work the body back into motion**

Friday, October 23

Goal for today -- Early morning get your body moving/sweating. Ideally I'd love to have everyone do a 30 minute steady state piece...Rowing, biking, hiking, walk/jog/sprint intervals with a dog possibly.  After the 30 minutes spend 15-20 minutes on Shoulder care, breathing drills and/or hip mobility. 

Thursday, October 22

Class today is a phenomenal test of competitive fitness, come in ready to go and hit class first no matter what. 

Extra Work:
1) Benchmark:
100 Toes-to-bar for time -- Same rules about ripping apply, ensure you let your shoulders rest a bit after class. 

2) Interval BJ Work** Changed**. 
5 Rounds of:
15/12 AD Cals
12 Box Jumps 30"/24"
rest 2mins between rounds - Try to keep all times the same. 
*Work on your box jumps, not a skill we practice often but have high quality standards, no misses and try to keep up a fast cycle rate. Work with a coach if needed.*

Wednesday, October 21

1a) Prior to class spend 10 minutes accumulating a heavy :30s overhead Yoke Hold. Try to achieve 4-5 sets in the 10 minutes!

Class -- Scale up to 63/44lb KBs

Extra Work:
1) Handstand Push-Up:
15-12-12-8- ME(Strict)-ME(Kipping)
rest 1minute between sets.
This is meant to be done like this:
Set 1: Do 15 Unbroken however you like (can do strict, kipping or a mix of both)
Set 2: Do 12 Unbroken however you like (can do strict, kipping or a mix of both)
Set 3: Do 12 Unbroken however you like (can do strict, kipping or a mix of both)
Set 4: Do 8 Unbroken however you like (can do strict, kipping or a mix of both)
Set 5: Complete a max effort strict set
Set 6: Complete a max effort kipping set
*Resting 1 minute between each set.*

Sets are meant to be done Unbroken, if you fail to achieve a number in a given set try to accommodate your height to allow you a better chance on the next set (i.e. add a plate).

2) Shoulder Care:
Run through Bulletproof Shoulders: Video
a) Side-Plank Reverse Fly - 20 Reps/Side
b) Modified Y-Push-Up Hold - 15seconds/side - 3x/side.
c) Scap Push-Ups - 15 reps, controlled. 
d) T's - 5 Reps + Overload - x 4-5
e) W's - 5 Reps + Overload - x 4-5
f) Cuff Isolation - 15x/side (Stay within yourself, don't go too heavy)

Tuesday, October 20

Beyond the Whiteboard is up, functional and programmed. Each night at 8pm the Comp Blog and WOD for main class will be posted for you to see, and prep to log.  There is a great iPhone/Droid app for this and I highly recommend it -- You can set it so that only I can see your results if you like. At this point there should be no reason that each and every day is not meticulously logged. Let me know if you have any questions setting it up, right now only RT and Sunshine are on it and members of FCF & FCF Comp. 

Tuesday Class -- Ensure you are focused on catching in the bottom on the Snatch Balance and maximizing your footwork/positions. I would prefer lots of quality sets at a lighter weight rather than struggling/failing and going too fast to get heavy. 


Extra Work:
1) 4 x 10 Front Rack Step-Back (reverse) lunges - Alternating legs.  Weight for sets begins @ 50% FS Max, rest 2mins between sets.

2) As a team of 2 complete:
10000m of Rowing -- 500m at a time, switch on and off for 10 intervals a piece.  This pace should be 80-85% of your 500m Max (to get this take your 500m max in seconds (i.e. 78.8s) and multiply it by 1.2 (78.8 x 1.2 = 94.56 = 1min35s/500m should be my pace...good luck to me) , your rest time is the time it takes your partner to row. 

Championship Sunday, October 18

Arrival Time: 1:30p-2:00p
Hard Start time: 2:20p
Hard End time: 3:20p 
Hard GTFO/Cleaned up Time: 3:45p

1) 0-20:00:
EMOM16:
Odd: 15 Power Snatch @ 75/55 (Work Cycle Rates - Work to finish faster than :25-:30 each time
Even: 12 Bar Facing Burpees

2) 20:00-35:00:
10min AmRap:
15 Wall-Balls (30/20 to 11/10ft)
30 Shoulder Taps
45 DU

3) 35:00-45:00:
In 10 minutes establish a 5RM Partner DL on the Axle Bar (Guy/Girl Preferably)

4) 45:00-Finish
5 RFT w/ partner:
10 Synchro Thrusters (75/55)
10 Synchro CTB
Cash-Out: 40/30 Cals AirDyne/Person (1 AD/team)

Saturday, October 17

Congrats to Sir Charles, The Chuck Man, Boulder shoulders himself on a 1.42 Grace PR and winning performance at Barbells for Boobs! Jenny and Keith hosted a great event, we had an awesome showing and took the W - Congrats Chuck!

Two Skulls options:
1) 11:30am - Chris/K$ leading
2) 2:30p - John/Maria leading, likely I will be in attendance also - we're just working on John's leadership skills after a small snafu with Team Series event 8 last weekend. 

1) Snatch:
E90s until failure complete:
1 Snatch + 1 Hang Snatch (below knee) + 1 Hang Snatch (above knee) - Begin @ 115/65 and add 10lbs / 5lbs per 90s interval. 

2) 5 x 2 Full Snatch @ 10lbs below your best lift from #1 - Rest as needed between sets to hit all 10 lifts. 

3) Regional Workout 11.6:
For time complete:
Row 20 cals
30 Burpees to Plate
40 2-Hand DB Snatches (45/35) (aka 2 DBs, double snatches)
50 T2B
100ft OH Walking Lunge (95lbs/65lbs) 
150ft Sprint

4) Get a team of 3 and complete:
Regional Team workout 13.2:
7 minutes to establish max reps: Burpee Muscle-Ups - You must achieve 3 reps before you can tag your next teammate, and you cannot do more than 3 reps in one set. Try to keep teams 3 females together, and 3 males together. 
2013 Friendship Team featuring Daddy Cash himself, Maria, K$: 32 reps
2013 New Albany Team featuring Mr. CSans himself: 74 reps
2013 Jeff - 30 solo in 6.47.7
2013 RT - 30 solo in 6.53
2013 Borda - 20 reps in 7 minutes.
Time to improve. 

Friday, October 16

Homework for today: 
Read this: http://www.hyperfitusa.com/hyperfit_usa/2015/10/conversations-with-a-would-be-games-athlete-2-0.html , invest time in thought, think critically, re-evaluate. 

Along these lines -- I will be adding as much of the extra work as I can onto Beyond The Whiteboard for better and more solid logging purposes.  These will show up under Friendship CrossFit (I have to play with this a little bit to ensure it works) so if you're already a member of the gym on BTWB you should be able to log very easily.  This will add a little bit of extra work to everyone's plates for logging but will allow for much better and more detailed information gathering. 

Thursday, October 16

Extra Work:

1) E2MOM12 Minutes:
8 DB Snatches (85/55)
8 Strict HSPU

2) Break up however:
50 Glute-Ham-Raises (Weighted 15/10lbs in hand)
50 Band Pull-Aparts

Wednesday, October 14

Class - Focus in on the Jerks, hit solid footwork, don't worry too much about weight. 

Stones - Go up into the 180 or 200+ guys, ladies if you can get on a 110 one that would be great. 

Extra Work:

1) Benchmark:
50 OHS @ 135/95

2) With a partner complete:
30 Rounds:
:30 on / :30 off
AirDyne Max Cals
Wattage Goals - Men - 700+, Women 400+ - Try to accomplish as many rounds as you can above this pace. 

Tuesday, October 13

Class is awesome tomorrow - Come ready for work and fun and pain. 

Extra work:
1) Benchmark
100 Pull-Ups for time
*If you are doing this during a class time, please ensure it is done during Part 1 (@ Rowers)*
**No Ripping (aka if you rip or are close and can tell, stop)**

2) E3MOM15:
1min Ski-Erg Max Effort
1min Burpees
1min Rest

3) Shoulder Care:
Run through Bulletproof Shoulders: Video
a) Side-Plank Reverse Fly - 20 Reps/Side
b) Modified Y-Push-Up Hold - 15seconds/side - 3x/side.
c) Scap Push-Ups - 15 reps, controlled. 
d) T's - 5 Reps + Overload - x 4-5
e) W's - 5 Reps + Overload - x 4-5
f) Cuff Isolation - 15x/side (Stay within yourself, don't go too heavy)

Sunday, October 11

0-60

1) 0-20:00 - 
AmRap14:
15 Sandbag Ground-to-Overhead (swing style)
D&B Sled Push w/ Sandbag on sled (far curb and back)
15 SB Front Squats

2) 20:00-40:00:
EMOM15:
2 TnG Squat Snatches @
Mins 1-5 @ 70%
Mins 6-10 @ 80%
Mins 11-15 @ 90%

3) 40:00-50:00:
30 DL @ 185
30 Cal Row
30 OHS @ 95

4) 50:00-60:00:
8 Rounds for time:
5 T2B
5 STO @ 135/95
20ft HS Walk

Saturday, October 10

Two timing options tomorrow:
11:30am

2:30pm

If you guys cannot make these times please plan on hitting class + Front Squats from yesterday:
E90s for 15minutes (10 rounds): 1 Front Squat @ 95%  

There is barbell club and On Ramp at 9:00am so there will not be much room for extra work, do not count in the 9:00am hour in the morning.  Please make sure to give Tom and Grant their space to work.

Skulls Work:

1) 5 Attempts: Establish a 7RM Front Squat from the floor.

2) Pick the girl you haven't done or if you've done them all has been the most time since you've done it:
Karen
Grace
Diane
Randy

*These first two pieces can be done with the Team Series folks if your timing works*

3) 30-20-10-20-30:
Air Assault Calories
Front Rack Walking Lunges @ 75/55lbs

Friday

Just a heads up that I programmed Tuesday's extra work to help fill a gap we were missing on Friday. If you're coming today and did that extra work either catch up on extra or hit:

10 muscle-ups

50 cal rower

50 cal ad

10 muscle ups 

Thursday, October 8

Extra Work:

1) 5 Rounds of:
250m Row
10 Squat Cleans @ 135, 155, 155, 185, 185 /// 95, 115, 115, 125, 125 (weights listed as it changes per round)
15 Chest-to-Bar
*Rest 3 minutes after each effort - These are to be done at absolute max effort - Scale as needed to increase intensity*

Compare to Here  -- Look over comments and decide if you should scale to increase the intensity. You may scale Clean weight and PU reps as needed - Rounds should be between 2:00-3:00 for guys, 2:30-3:30 for females. #GetAfterIt

Wednesday, October 7

FGB is the class workout tomorrow - So come in and hit that as a priority. Rest of the day will be pretty simple:

Extra -- Preferably before:

1) E90s for 15 minutes (10 rounds):
2 + 2 TnG Power Snatch (do 2 TnG, drop it, hit 2 more TnG)  @ 65-70% Snatch

2) Benchmark:
300 DU for time (2 scores here: Total Breaks & Total Time)

Tuesday, October 6th

Hopefully everyone feels well rested from a soft Thursday-Monday. We will be continuing forward with our new cycle beginning today.

Extra work:

1) Partner Work:
Find an opposite Sex Partner (can be same sex if necessary) - Put 60% of your 1RM on a bar.
EMOM8 - 5 Synchro Overhead Squats. Must be below parallel together and lockout together. Have someone judge you preferably. 

2) Mental Benchmark:
100 Burpee Box Jumps (20") for time.  Have a good counting system. 

Thursday, OCTOBER 1

Holy shit, it's October already.

Extra Work:
Put 10 minutes on the clock and accumulate as many quality HS walks or HS Hold time as possible. 

Class is a good one tomorrow! Have fun and finish out the week right, everyone has earned their deload week and has started to feel that need! 

Wednesday, September 30

Hit class sprints hard.

Extra work:

1) E2MOM20:

Sets 1-5: 2 Clean & Jerks @ 65-70%

Sets 6-7: 1 C&J @ 75-80%

Sets 8-9: 1 C&J @ 85-90%

Set 10: 1 C&J @ 95-100%

2) 100 GHD Sit-Ups for time. You may not get out of the GHD to rest at any time. This means if you are working with a partner you should judge each other / cheer each other on. Standards are:

Guys - Touch 1 Blue Mat (double up) at the bottom, touch the pads at the top with both hands.

Girls - Touch 1 Ballistic Block (laid short ways) at the bottom, touch pads at the top with both hands. 

Tuesday, September 29

A big part of this next phase is going to be Gymnastics longevity training, this week we will be dipping our toes into this bucket to help with the transition.

For Class -- Everyone will hit "Mary" -- If your hands are torn up from Saturday, please do Strict Pull-Ups instead.

Extra work:

1) Front Squats:
E90s for 15mins:
3 FS @ 80%
*If you fail to achieve 3 reps in set, take one 90s block off and continue on with 2 reps of FS*

2) Benchmark:
For time complete:
50 Kipping Dips
25 Strict Dips
**If possible to complete this without a band, do so, no matter if you have to do all singles for the set of 25 singles -- Set a soft cap at 15 minutes, we will be retesting this**

3) Function:
3 Rounds - ~90s between each:
1) Barbell Hip Thrust (Get Heavy) - 8-10 Reps - Demo
2) Glute Ham-Raises - 12-15 Reps with a 3-5 second lower
3) Seated Arnold Press - 8-10 Reps - Slow and Controlled Demo (RIBS DOWN, not like this dude)

Championship Sunday, September 27

8:30 arrival, 9:15a Start time:

1) 0-20:00:
EMOM14 - 
Odd -- Sled Drag (inside) w/ (4) 45s on for Guys, (4) 25s for Girls 
Even -- 20 Air Squats + 8 Burpees

2) 15:00-35:00:
EMOM15:
1 Pocket Snatch + 1 Hang Snatch - Begin @ 40-50% Max and build each set. If you fail drop back 15-20lbs and hit the remainder of your sets. 

3) 35:00-50:00:
At the weight you ended with at Snatch complete:
30-20-10:
Deadlift
HSPU
AA Cals (Girls do 20-15-10 Cals) - *If you missed Saturday, row instead.* 
*Cap at 12mins*

4) 50:00-Finish:
75 Front Rack BB Lunges - These may be walking or in-place Step-Back lunges. (Weight should be set to roughly 65% of your bodyweight on the barbell)

Saturday, September 26

Skulls - 11:30am
Due to Bring-a-friend the gym will not be open during the 9am hour. If you are planning on coming in early please plan on being done by 9am and clear out so the coaches can have the full attention.

1) E90s for 15mins:
2 Jerks 
Sets 1-4 - 65%
Sets 5-7 - 75%
Sets 8-10 - 80-85%

2) For time complete:
"Fucked Up Jackie"
Row 1k
15 Bar Muscle-Ups
50 Thrusters @ 45/35
30 Chest-to-Bar Pull-Ups
50 Thrusters @ 45/35
45 Pull-Ups
Row 1k

3) 5 x 50m HS Walk (Utilize partners if you struggle to keep balance throughout this walk) - Goal is UB and form improvement (aka body position) - Rest 90s between efforts. 

Thursday, September 24

Hey guys -- The evenings during the week have become a bit of an issue as it pertains to extra work, coming into class, being crowded, etc.  There are many factors that play into this, but ultimately it comes down to planning and communication.  

Firstly -- If you plan on doing extra work around a scheduled class (mainly in the evenings) you need to do a few things:
1) Good -- Check first with the coaches to ensure that you will not be a space hassle, and work out a compromise to stay out of classes way.
Bad -- Walking through class and grabbing an airdyne/rower/etc. and rolling it through class. 

2) Good -- If you are doing extra work that is going to run over but would like to do the next class and are going to be late / miss the warm -up -- Ensure you tell the coach, and ask if that is still okay or if they would like you to cut the extra work early to be a part of the warm-up / instruction.
Bad -- Finishing whenever you like and rolling into class however/whenever you like.

3) Good - When coaches call people up to class, being there, being attentive, asking questions and setting a good example. 
Bad -- Hanging out in the olympic area chatting and being a disruption to the instruction. 

We all just need to do our best.  I am not perfect, I live on both ends of this and I understand both ends.  Sometimes for me I need to focus on my own warm-up and get behind the class warm-up, and try to catch up / pee / change gear during board instruction, etc.  I also know how frustrating it is to have 6 people doing class that are there on time that are members who are just there to hit class and then 3 other people doing something off on the side talking, then 1 person doing their own warm-up and 2 people doing extra work in the main area, and 5 more foam rolling/talking in the front/oly area, etc.  It is a lot to keep straight from a coaching perspective and trying to control all of those things at once can be very stressful.  The coaches look at you all as the experienced, "they know whats up" members...they should be able to count on you and look to you to help them, not be a part of the problem.  I want the best for my coaches, they all work extremely hard and deal with a lot of issues on a day-to-day basis. I also want this because it is what is best for my members -- so we, as a group, need to do a better job of communicating with the coaches and help them as much as we possibly can. I knew/know this will be an issue we consistently have to re-visit as people will tighten up and do better, then they will get too comfortable and relaxed on the 'rules.'  Just remember that you are leaders and we need you all to be a positive force driving classes and everything we do forward with positivity.  My apologies for letting you down from a 'leading through action' perspective, as I know some evenings I am not the model class member as well due to everything that goes on. For the next few weeks I will be taking a break from working out in the evenings, instead sticking around to coach / help.  There are no excuses and we need to get better - The members and classes come first, all of this extra work, competitions, the Games, all is secondary to creating a better atmosphere for everyone else.  

Secondly -- I would like to try to set and schedule a time for extra work every Tuesday, Wednesday and Thursday evening.  The options will be 5:30pm and 7:30pm -- and that is it.  You could do:
a) 4:30p class, 5:30p Extra
b) 5:30p Extra, 6:30p Class
c) 6:30p Class, 7:30p Extra
d) 5:30p Extra, 7:30p Class
e) 4:30p Class, 7:30p Extra
These will be your main options.  My assumption is that with this, most everyone will gravitate towards the same two times (options b/c above).  Which will be a good thing - it will provide a better atmosphere.  Inside of this atmosphere though we need to ensure we are done and cleared out for Barbell Club, this will also provide open area for the Kids Class.  In a few months we will have the golf room wall blown down and we will have a more open/private area to hit extra work, but the same rules will apply. 

I really appreciate everyone's hard work and dedication to this blog.  To date we have made more progress in just a few months together than I feel like we did all of last year.  I love our group and the hard work being put in -- and I want the entire community to feel as though we give something to the gym, not create clutter, chaos and distraction.  If these things cannot improve over the coming weeks we will not be able to offer extra work options in the evenings anymore unfortunately.  I hope everyone can understand that the gym atmosphere is a fragile and invaluable thing - and I cannot risk my members or coaches happiness. 


Extra Work:

1) EMOM15:
a) Push Press 3 Reps @ 70-80% of 1RM -- From Floor
b) 50s Farmers Carry w/ 70lb/53lb KB / hand
c) Overhead Hold (if possible with Yoke) - 20-30s, work on keeping the ribs down.