Summer Weekend Schedule and Wrapping Up Titan Phase 1

With Summer approaching we wanted to do something new that would make Friday nights at the gym more fun!  We know a lot of you like to disappear to the shore on Friday afternoons, but for those of us who don’t, lets keep it exciting.  Starting Friday 6/9 and running through the summer, we will have a new Friday schedule!

Friday will still have 6am and Noon classes as usual, but here is the new evening schedule.

3:30 – 4:30 Open Gym – get in early so you can sit in less shore traffic.

4:30 – 5:30 CrossFit Class

5:30 – 7:00 Open gym or CrossFit Class – Attendees will have their choice of hitting the house workout (with a coach on hand) or using the time for Open gym.

Like most Friday nights if we have coaches or weight-lifters sticking around we may even be open later.  This will be determined week to week and as the community desires.

Wrapping Up Titan Strength

With eight weeks of work and some fun in the books its time to re-test those 1RM Squats.  Come in Monday 6/5 ready to go all out hitting a heavy single.

We were going for improvements in overhead capacity with our Thursday should volume so that is more difficult and less meaningful to test, but we’ll have something fun in store for that day as well.

Please mark your calendars for those days and be here if you can.

 

 

 

 

5/31/2017

Since we didn’t hit Titan Squats this week due to Murph, lets take the opportunity to work on front squats with a pause. This could pay dividends next Monday when we max out! Take 2 sets to build up to 65% of your 1RM, then hit 3 sets across at that weight using a 3 second pause for each rep. Have a partner / spotter count off three seconds for you once you reach the bottom of the squat.

Strength

Pause Front Squat
3-3-3
using 65% of 1RM

Conditioning

5 Rounds for time

7 Thrusters (115/75)
9 Toes to Bar
11 Box Jumps (24/20)

 

5/30/2017

Day after “Murph” programming is always fun.

Let’s give members a choice today, here is what we have in store for you.

Option One – come in and hit ROM WOD, I will have a CrossFit inspired Yoga series running on the TVs and if you need a recovery day come in and get in some movement and loosen up a bit.

Option Two – hmmmm a workout with no pushing, squatting, pulling or running…….I know!

AMRAP in 15 minutes

30 Double Unders

10 Push-Press (95/65)

20/16 Calorie Row (Bike 15/12)

10 Sit-ups

For those that are fresh and did not complete Murph, we will offer additional work in advance of the Met-con.

 

5/28/2017

Take 15 Minutes to build to a heavy

3 Rep Back Squat

5 Rounds for Time

15 Kettlebell Swings (53/35)

10 V-ups

5 Handstand Push-ups

5/27/2017

In Teams of 3 Row For Max Distance in 20 minutes while rotating through clean and jerks and Cindy.

You’ll have 3 components set up, 1 rower, 1 clean and jerk bar and one burpee pull-up station.  On the minute you will rotate between the stations gaining as many, reps and meters as possible before rotating again.  Once the 20 minutes are up add your total reps for your result

Distance + Clean and Jerks (x50M) + burpee pull-ups(x25M) = total distance

For example 20 clean and jerks would equal 2000 meters

AMRAP in 20 Minutes

Row Meters + CJ (135/95) + Burpee Pull-ups

5/26/2017

Let’s kick off Memorial Day Weekend with a chipper…

For Time

50 Double Unders

40 Wall Balls (20/14)

30 DB Snatches (50/35)

20 Toes to Bar

30 DB Snatches (50/35)

40 Wall Balls (20/14)

50 Double Unders

 

5/25/2017

Take the beginning of class to dial in shoulder mobility and movement technique. Partner up and set up barbells in the rack taking a few minutes to zero in on the appropriate weight for today. Once you declare that you are starting – that is your set. You have one shot to complete up to 30 reps using any of the 3 pressing movements. Start with strict press and go until you can not complete any more reps, then without resting begin to accumulate reps using the push press, again, stopping when you can no longer push press. Your last chance to get to 30 will be using the push-jerk. Let’s see how many of us can get to 30 reps!

The idea here is building capacity, don’t go for 95 pounds and only get 20 reps, be smart about the weight and make your set count.

Titan Strength
30 rep Overhead Complex

Press (until failure)
Push Press (until failure)
Push Jerk (until failure)

beat 4/27 (pre req 95/65)

Conditioning

For Time
10-1 Dead lifts (225/155)

1-10 High Box Jump (30/24)

5/24/2017

Start with some accessory strength work today in an EMOM format. Choose a range for pull-ups that is appropriate for you, or go with ring rows or assisted pull-ups as a scale.

The met-con is for time today and uses two different rep counts. 15-12-9 on the overhead squats (which should be a moderate weight), 21-15-9 on the heavy KB swings.

After the last KB swing, sprint to a rower and finish out the WOD with a 500M Sprint!

EMOM x 10

A. Strict Pull-ups (5-10)
B. Back Rack Step-ups
(115/75) x 10 5L/5R

– base box height on height of athlete

For Time

15-12-9
Overhead Squat (115/75)

21-15-9
Kettlebell Swings (70/53)

Row 500M

5/23/2017

Light weight, running and burpees for today!

Start and end with 400M runs guys, in the middle of the sandwich we’ve got some light barbell work and burpees. Let us know when you’re done by yelling TIME!

 

For Time

Run 400M then

7 Rounds of

10 Sholder to Overhead (95/65)
10 Burpees over Bar
10 Dead lifts (same bar)

Run 400M

Club Endure 5/23/2017

We’ll be working on maintaining splits today, 3 rounds of 800 and 400M runs with rest between.

Run 800 (75-85% pace)

Rest 1:30

Run 400

Rest 3:00

Total of 3 rounds