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Friday, 31 Oct 2014 (1130)

October 31, 2014

Happy Halloween!! Lets earn that candy today!! We will meet at 1130 today in the garage.

Warmup:
jog two laps
calisthenics/mobility (shoulder and hip)
20 PVC push press, 20 PVC front squat, 20 ring rows

WOD: With a continuously running clock complete 5 thrusters every minute on the minute. Depending on the amount of rounds you complete, you will have a row to complete following the thrusters.

From 0:00-5:00 use #75/55
From 5:00-10:00 use #95/65
From 10:00-15:00 use #115/75
etc..

Continue adding 20/10 lb. every 5 minutes for as long as you are able. Scale starting weight and increases as necessary.

As a reward, the more rounds of thrusters you complete, the less rowing you have to do to finish the WOD. If you don’t complete through minute 10, row 2000M. If you don’t complete through round 15, row 1500M. If you don’t complete through round 20, row 1000M. If you don’t complete through round 25, row 500M. If you complete through round 25, no rowing!!

The use of racks is not allowed for this wod. If you rest, the bar should be on the deck and cleaned back into position for the next lift.

Friday October 31st (0730)

October 31, 2014

Trick and Treat!!!

Warmup
Jog/cals/ mobility

WOD: With a 30 minute time cap complete the following-
100 Double Under buy in
30 burpees
600m run
30 box jump
600m run
20 burpees
400m run
20 box jump
400m run
10 burpees
200m run
10 box jump
200m run
100 Double Under cash out

Thursday, 30 Oct 2014 (1200)

October 30, 2014

Recovery Thrusday!! Come on out and we will cover a bunch or recovery/rehab things you can do to help heal up and stay healthy after the WOD…things like foam rolling, lacrosse ball trigger point, band mobility, good stuff like that. We will also have a short WOD, so there is something for everyone!

Warmup:
500M row or 2 laps
calishtenics
lots of mobility and band work
2 rds – 10 PVC push press, 10 PVC pass thrus, 10 kipping swings

WOD: for time, 22-16-10 reps of -
Dumbbell Snatch (alternate arms) (#75/50)
Pullups

Thursday 30 October 2014 (0730)

October 30, 2014

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Scale starting weight and increases as necessary.

If you can’t continue beyond 10 minutes, switch to Push Press or Push Jerk using the same weight.

The use of racks is not allowed for this wod. If you rest, the bar should be on the deck and cleaned back into position for the next lift.

Housekeeping

October 29, 2014

Morning folks.

AM crew spent about 15 minutes cleaning up our box: stacked weights were a hot mess, mats were bunched up, weights in various locations throughout the box.

This is the second week in a row we have had to tidy up.

I’m betting its others who are leaving our space in disarray, so I’m sending this out more as a catalyst for us to kindly remind people to pick up after themselves and to not just “rack the weights” or toss the gear back in/on the shelves.

There is an order and a purpose for our gear. Let’s make sure it finds a proper home and place.

New Blue Exercise Mats – Ladies Only

October 29, 2014

Folks – we have some new blue exercise/yoga mats out in the garage. These mats are for LADIES ONLY!! Us guys can use the grimy red ones – since we usually don’t care about the stuff anyway. And ladies – if you see a guy grabbing a blue mat, call him out on it, take it back and throw a red one at him!!

Also, there is some cleaner out there with a big roll of paper towels. Please use it to clean off your equipment when done – such as the mats, ABMATS, etc…

Wednesday, 29 Oct 2014 (1200)

October 29, 2014

It’s burpee-box jump Wednesday!! Come on out and join in the fun!! Oh yeah, we are going to do Double Under Thursday one day early!!

Warmup: 500m row
calisthenics/mobility
3 rds – 7 squat-jumps, 7 knees to elbow, 7 pushups, 7 pullups

WOD: With a 30 minute time cap complete the following-
100 Double Under buy in
30 burpees
600m run
30 box jump
600m run
20 burpees
400m run
20 box jump
400m run
10 burpees
200m run
10 box jump
200m run
100 Double Under cash out

If you complete the WOD in under 30 minutes, then do 12 KB goblet squats (24/16kg) every minute on the minute until 30 minutes is reached.

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