WOD

Yo! You guys are awesome.

Wednesday: CHAD!

There will be two “blocks.” to do Chad 🙂 5-8am (gotta start by 7:00am at the latest, be early to get setup!), and 4-6pm (gotta start by 5:00pm at the latest, be there early so you can get set up!!). What the “block” is: a period of time when Chad is being done. Chad’s kind of a solo endeavor (I think it’s meant to be reflective that way too) you come in, check in, talk with your coach about what your plan is, get advised, revise/approved, get set up and then have at it. It takes about an hour.

There will not be an 8:30 am class today, thanks guys!!!

SCALING: I like to try and get 1000 reps. If you’ve hiked a mile before, you’ve taken 1000 steps, it’s the height and the weight that will mess you up. Reduce both if necessary. I’m not saying everyone HAS to do 1000 steps. If you wanna do 500 steps as Rx’d, I’d say drop the backpack and do the 1000. If it’s one of your first few workouts, I’d say do X per minute for maybe 20-30 minutes. I’d say 10 or less steps. At a good clip people can get 20 a minute, at the beginning your legs will hate at that pace. Just a heads up.

This workout is as mental as it is physical guys. Come in with your head on straight, ready to grind hard, and to enjoy the feeling of getting done.

https://www.stepupfoundation.org/ is the place to donate too if you’re so inclined. It’s to benefit supporting veterans, families and preventing suicide.

Workouts:

Monday: Max Rounds in 10 Minutes of: 7 Ring Dips 25/15 and 7 Toes to Bars

Tuesday: Rowing: Set 1: 4 Minutes, Row 500m rest the remaining. Set 2: 8 minutes, Row 1000m Rest the remaining, Set 3: 12 Minutes, Row 1500m rest remaining, Set 4: Row 2k

Wednesday: Chad 1000x

Thursday: Military Press for Max 1, accessories to follow.

Friday: 10 Rounds for Time: 200m Run, 20 Push-ups, 200m Run 18 Push-ups, 200m Run 16 Push-ups, ….. 200m Run 2 Push-ups

Saturday: Max Reps in 15 minutes: 40 KB Swings (53/36) Causes the Rotation: Max Double unders, Max Pull-ups

Should not the person who thought this up have consequences?

***NOTICE: Closed Monday for Labor Day***

And also next week for 9/11 we’re doing Chad 1000x, which is supposed to be quite long and grueling. The way we do that one is in large windows of time (blocks as they say) to allow you guys to come in, get organized and then get to it with out a lot of pomp and circumstance. There will be some info in the gyms about it. It’s a good idea to figure out your pack situation (stepping with weight on your back) so that you don’t get too beat up from doing it. Often rubbing produces issues for people. 45/35 is the weight as prescribed, being smart and using less is always in style. 20″ Box, of course less height is OK.

Workouts:

Monday: Closed
Tuesday: Max Rounds in 15 Minutes: 50 Step-ups, 12 Burpee Over Box, 12 Push-ups
Wednesday: For Time: 800m Run, 30 Deadlifts 275/225, 15 Bar Muscle-ups
Thursday: Thruster Max 3
Friday: Max Rounds in 20 Minutes of: 4 Strict Pull-ups, 8 Knees to Elbows, 12 Goblet Squats 53/36, 16 KB Swings 53/36
Saturday: Bench Press Max 5, Double Unders between sets like a few weeks ago

Hey guys! I’ll be back in more of the classes this week! I’ll be in Tue/Wed AM and Friday night, more like my usual schedule with all you fine people. 12 Days out of surgery and I feel as Mr. Wallace says “pretty f*^&ing far from OK” but I’m not all that bad 🙂 I should get the cast off Wednesday, and then we’ll get to see what the damage actually is.

Schedule things coming down the pipe: We’re gonna be closed Labor Day (Monday the 2nd), just a heads up for your planning.

Workouts!

Monday: Back Squat 1RM, use 1-3 spotters and we have safety gear. USE IT. Dan.

Tuesday: Can you beat 13 minutes? For Time: Row 500/400m, 21 Power Snatches 75/55, Run 400m, 21 Power Snatches 75/55, Run 400m, 21 Power Snatches 75/55, 500/400m Row

Wednesday: 3RM Weighted Ring Row, 1RM Ring Dip/Bar Dip

Thursday: “Holleyman” 30 Rounds For Time: 5 Wall Ball Shots (20/14 lb), 3 Handstand Push-Ups, 1 Power Clean (225/155 lb)

Friday: “Arnie” For Time: 21 Turkish Get-Ups, Right Arm, 50 Kettlebell Swings, 21 Overhead Squats, Left Arm, 50 Kettlebell Swings, 21 Overhead Squats, Right Arm, 50 Kettlebell Swings, 21 Turkish Get-Ups, Left Arm, Use a single Kettlebell (2/1.5 pood)

Saturday: “Other Total” Clean, Bench Press and Overhead Squat TEAM: Budget 90 minutes for this class, with that said: our typical heavy day tempo simply won’t work.

Be prepared for your coach to limit your lifts, and make you go up faster than you’d like to. It’s not supposed to take 30 minutes for each lift to build up slowly in 20lb increments. It also isn’t supposed to be your true 1 Rep Max on all three lifts. Warm-up, Practice and train the clean, then clean for 20 minutes, get out the benches, lay down and get going, about 25 minutes for the bench. Then put all that away and adjust for overhead squats, do a few pass-throughs on the PVC, practice the behind neck jerk, talk dropping from the top, then get into it! 20 minutes of that and trust me when I say it’ll be a 90 minute class! Lift big, be safe, have fun!

Big thanks for all the well wishing and support that you guys gave me last week, it really helped. Can’t thank you enough!

This week I’ll be taking it really easy and I hope to be able to do more next week. Big thanks to Eileen, Kayla, and Rachael for scrambling to cover classes for me!! If I haven’t seen you, I got hurt last Tuesday, had surgery on Wednesday to fix my collar bone and elbow, and am doing pretty good thanks to my lovely wife. Here’s to finishing August strong!

Workouts:

Monday: Mary
Tuesday: Deadlift Max 3
Wednesday: Push Press x5 with Double Unders in between
Thursday: 6 Rounds for Time: 8 Burpees, 8 Wallball Shots 20-10/14-9, 8 Knees to Elbows
Friday: Ring Muscle-Up Day, or Max Dip day too
Saturday: Row/L-Sit, minute by minute, rotate for 20 minutes

Sorry for not posting more guys, it’s late, long week. If you haven’t been paying attention to the Games, it’s been uniquely terrible this year. Look it up.

I’ll be back in the gym Tuesday AM, happy to be home and happy to be with you all again.
Bests,
Jesse

Don’t worry about the workouts, bring your rope climbing stuff on Wednesday!

Big Week guys! It’s the WORLD CHAMPIONSHIPS of Crossfit. Yeah the olympics is going on, which is awesome, but this is our thing! Reps for time, distance, and heavy weights! It’s a mix of the Olympics. That’s the best way to see what these athletes this next week will put out there for the world to watch, how close can they be to EVERY Olympian, not quite like a decathlete, but like an omni-lete. Maybe I just coined a new term! Look for me in the background (where I belong) helping these athletes showcase their abilities. Super honored to be a part of this event, it’s always very cool, and very nerve-wracking 🙂 So thanks for making my job easy!

Workouts:

Monday: 3 Rounds for Time of: 40 Step-ups 24″20#/20″-14″, 40 Wall Ball Shots 10′-20#, 9′-14#

Tuesday: 5 Rounds for Time: 21 Bench Press 115/70, 400m Run

Wednesday: Max Rounds in 12 Minutes 10ft Handstand Walk, 12 KB Swings 53/35, 6 Knee to Elbows

Thursday: 12-9-6 For Time of: Bar Muscle-ups and Overhead Squats 155/105

Friday: Clean and Jerk Max 3

Saturday: Max Calories/Sit-ups in 15 Minutes in Teams of 4: Farmers Carry (BIG DB’s, past Chopsticks to the road, climb that hill!) causes the rotate, Max Ab Mat Sit-ups, Max Calories Rowing