8/17/18

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WODS: "Bicouplet 2"

12 - 9 - 6 reps for time of:

Snatches (135lbs/85lbs)

Bar muscle-ups

*Time cap for bicouplet 2 is 6:00.

**After the 6:00 cap there is a 1:00 transition before starting bicouplet 1.

"Bicouplet 1"

21 - 15 - 9 reps for time of:

Snatches (85lbs/55lbs)

Chest-to-bar pull-ups

*Time cap for bicouplet 1 is 6:00.

Intended Stimulus:

#2: This section uses a moderate load and a challenging gymnastics movement to be completed in a short timeframe. Choose a load and bar muscle up variation/rep schemes that allows for consistent movement throughout the workout. For this reason, we have chosen jumping variations for bicouplet 2. #1: This load should be light and allow for the weight to be moved quickly. This section will be very grip demanding due to the prior section, the total reps accumulated, and the movement combination.

Scaling Options:

#2 Scaling Option 1: 12 - 9 - 6 reps for time of: Snatches (125lbs/80lbs) *Use a load that allows for consistent singles to be performed. Bar muscle-ups (9 - 6 - 3 reps) *Reduce the reps if needed to be consistent or do a jumping bar muscle up variation.

#2 Scaling Option 2: 12 - 9 - 6 Hang Power Snatch (105lbs/70lbs) Jumping chest to bar pull-up

#1 Scaling Option 1: 21 - 15 - 9 reps for time of: Snatches (75lbs/45lbs) Chest to bar pull-ups (15 - 12 - 9) *If you can achieve chest to bar pull-up but the volume is high, decrease to a rep scheme that allows 3-4 breaks max.

#1 Scaling Option 2: 15 - 12 - 9 reps for time of: Hang power snatches (65lbs/35lbs) Ring rows

8/16/18

 Those clean and jerks were a piece of cake for Janae!

Those clean and jerks were a piece of cake for Janae!

Strength: Back Squat

Find a 1 rep max in 4 minutes

*No more than 3 attempts are allowed in this 4:00 timeframe.

WOD: For time

 15 Back squats (275lbs/185lbs)

30 Box jump overs (30"/24")

Intended Stimulus: Today is a very lower body intensive workout. The load on the back squat should be challenging and should not allow for the reps to be unbroken if scaling the load. Try to sprint to the finish on the box jump overs.

8/14/18

 All those burpees are building those muscles!

All those burpees are building those muscles!

WOD: "Complex Fran"

 7 Bar muscle ups

7 Chest to bar pull-ups

7 Pull-ups

21 Thrusters (95lbs/65lbs)

5 Bar muscle ups

5 Chest to bar pull-ups

5 Pull-ups

15 Thrusters (95lbs/65lbs)

3 Bar muscle ups

3 Chest to bar pull-ups

3 Pull-ups

9 Thrusters (95lbs/65lbs)

Intended Stimulus: This is intended to be a faster workout with varying complexity on the gymnastics bar work. Use a variation for the athlete that challenges them to push the pace with minimal rest. 

8/13/18

 Matt took 2nd in Men's Scaled Division. Great job!!!

Matt took 2nd in Men's Scaled Division. Great job!!!

 Kristin's first competition and came home with a 2nd place finish in the Women's Scaled! Awesome!

Kristin's first competition and came home with a 2nd place finish in the Women's Scaled! Awesome!

 Coach C snags 3rd place in the Women's RX

Coach C snags 3rd place in the Women's RX

 Coach Kevin takes 2nd in the Men's RX.

Coach Kevin takes 2nd in the Men's RX.

 We had a blast last weekend at the Silly Summer Showdown in Windsor. Everyone worked hard and did great. The support we have in our gym is truly exceptional! 

We had a blast last weekend at the Silly Summer Showdown in Windsor. Everyone worked hard and did great. The support we have in our gym is truly exceptional! 

WOD: "Fibonacci"

For time: 5 - 8 - 13 reps of:

Parallette handstand push-ups Deadlifts 365lbs/235lbs

Then, lunge 89 ft. with 2 kettlebells overhead

Below is the RX from the Games, we recognize heavy kettlebells are not common so a barbell is substituted above. *Men 14-in. deficit, 2 x 203lbs Kettlebells for deadlifts, 2 53lbs Kettlebells for lunges. *Female 8-in. deficit, 2 X 124lbs Kettlebell for deadlifts, 2 X 35lbs Kettlebell for lunges. Athletes will complete 5 handstand push-ups and 5 deadlifts, 8 handstand push-ups and 8 deadlifts, then 13 handstand push-ups and 13 deadlifts. They then will pick up 2 kettlebells and lunge with them overhead to the finish line. *The time cap is 12:00.

Intended Stimulus:  This is a very heavy load on the deadlifts and the defictit on the handstand push-ups is intended to be challenging as well. The load/deficit are meant to be challenging enough so that rounds will not be done unbroken. The pace will not be quick and the athlete should take adequate rest to ensure that sound mechanics are being maintained.

Intermediate:

5 - 8 - 13 reps of: Handstand push-ups or negative handstand push-ups Deadlifts *Lighter dumbbells or a barbell at 225lbs/155lbs. Modify load to weights that provided a significant challenge to the athlete. Then, lunge 89 ft. with 2 kettlebells overhead (53lbs/35lbs).

Novice:

5 - 8 - 13 reps of: Pike handstand push-ups on box or floor Light kettlebell deadlifts or barbell deadlift Then, lunge 89 ft. with 2 kettlebells overhead or a plate overhead