Friday, 5/22/2015
Deadlifts, double-unders, ab mat sit-ups, lunges
 
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Explosive Day:
Dead Lift- 8x3 @ 60% Rest 60 sec. between sets

WOD:
40/30/20/10x of:
Double Unders
Ab Mat Sit Ups
Walking Lunges
***Start and finish WOD with 400m Run***
<- Tyler working on split jerks
"Breakthroughs happen when limited thoughts and feelings are CHALLENGED." - Fabienne Frederickson
Living With Phytic Acid

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Thursday, 5/21/2015
Clean and Jerks, pulls, swings and rowing
Oly:
7x1 High Hang Clean & Jerk – heaviest possible, rest 60 sec.
Strength:
3x3 3-Stop Clean Pulls – heaviest possible, rest 60 sec. 
WOD:
Five rounds of:
1 minute work/ 1 minute rest
15x KB Swing (70/53#)
Max Calorie Row for rest of minute
<- Some weighted carries to get things going.
"People with kids will often use them as excuse saying they don't have time to exercise when having kids is the perfect EXCUSE TO EXERCISE." - Sarah Fragoso of Everyday Paleo
My Nightly “Stretch” Routine

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Wednesday, 5/20/2015
Press and partner WOD
Heavy Day:
Press- 5x2 @ 80% Rest 90 sec. between sets

Partner WOD:
Partner A- 200' Sled Push (1/2 to full BWT)
Partner B- Wall Ball (20/14#)
Partner C- Pull Ups

***Partner A sets the pace. When he/ she finishes the 200' push everyone switches exercises. Each partner must complete three rounds. Score total reps performed for Wall Ball & Pull Ups.***
<- Bill and Andy getting toes to bars done!
“Children can educate themselves and are good at doing so if the conditions are right.” - from the article below
Harnessing Children’s Natural Ways of Learning

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Tuesday, 5/19/2015
Snatches, double unders, ring dips, burpee box jumps
Oly:
Snatch
In 12 minutes or less, establish a heavy single for today. 

Then:
EMOTM for 12 minutes of:
  4 reps EMOTM 4:00 (65%)
  3 reps EMOTM 4:00 (75%)
  2 reps EMOTM 4:00 (85%)
***Percentages are based off of today's heavy single.***

 Skill WOD:
EMOTM for 12 minutes of:
1st minute: 30 sec. of Double Unders
2nd min: 30 sec. of Ring Dips
3rd min: 30 sec. of Burpee Box Jump (24/20")
<-Rock n Roll rockstars!
"Because it's not enough to question authority; You have to speak with it too." - Taylor Mali
30 Unhealthy Foods You Mistake As Healthy and Their Surprising Swaps

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Monday, 5/18/2015
Back squats and "Linda" aka "Three Bars of Death"
Reps Day:
Back Squat- Work up to 1x8 @ 70%
***As far as working up to the work set goes follow this format:
10x @ 40%
8x @ 50%
5x @ 60%

WOD:
Linda (aka Three Bars of Death)
10/9/8/7/6/5/4/3/2/1x reps for time of:
Dead Lift (1.5x BWT)
Bench Press (BWT)
Clean (.75x BWT)
<- Some of our morning crew in the middle of "Linda."
"Be yourself; Everybody else is already taken." - Oscar Wilde
Understanding Your Fascia

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Sunday, 5/17/2015
Air Force WOD
Air Force WOD I
20x Thrusters
20x SDHP
20x Push Jerks
20x OHS
20x Front Squats
Perform 4x Burpees at the top of every minute (starting with the first) before continuing with the above. 

OR:

Cube Bodybuilding 
Bench Press- 4x8
BB Curls- 3x12
Calf Raises- 3x15
Leg Curls- 3x10
Lat Pulldowns- 3x20
***This can be done as supersets, giant sets or a big circuit.***
<- Ryan fires off some burpees in the later rounds of his Air Force WOD.
"Summer." - one of our trainer's response when asked why he decided to cut weight.
WATCH: The damage sitting does to your body explained in 60 seconds

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Friday, 5/15/2015
Deadlifts, accessories and sled pushing
Heavy Day:
Dead Lift- 5x2 @ 80% Rest 90 sec. between sets

Accessory:
Three sets of:
4x each Lunge Series 
10x Chest Supported Row
5x5 sec. GHD Back Ext. Hold
*Choose a challenging weight for each*
**Lunge Series is performed with a barbell on the back. First, perform a forward lunge then come back to center and stabilize. Second, perform a reverse lunge then come back to center and stabilize. Finally, take a step out to your normal squat width and perform a back squat. Do all of this with your right leg and then repeat with your left. Right plus left = 1 rep.**

Then:
Sled Push- 5 x 200' (AHAP)
***Do this outside, in the hallway with carpet slides or in the far concrete hallway by the janitor's office.***
<- Trainer Alex with a snatch PR!
“When I look up at the night sky, and I know that, yes, we are part of this Universe, we are in this Universe, but perhaps more important than both of those facts is that the Universe is in us. When I reflect on that fact, I look up — many people feel small, ’cause they’re small and the Universe is big, but I feel big, because my atoms came from those stars.” — Dr. Neil DeGrasse Tyson, astrophysicist | 
I’m hatin’ it!

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Thursday, 5/14/2015
Clean and jerks, complexes and a bodyweight circuit
Oly:
Clean & Jerk
Spend no more than 12 minutes working up to a heavy single for the day. 

Then:
EMOTM for 10 minutes of:
1x Clean (65-75% of 1RM C&J)
2x Push Jerk
3x Power Clean

Skill WOD:
EMOTM for 12 minutes of:
1st minute: 30 sec. of Deck Squats
2nd min: 30 sec. of Handstand Push Ups
3rd min: 30 sec. of Toes to Bar
<- Trainer Mike works his way through a recent ToughMudder!
"Now we don't need husbands at all!" - one of my client's reactions the first time she had sore muscles massaged out with a foam roller
I could dispute this on so many levels, but I'm betting the author just wanted to throw CrossFit into the title of their article and wait for the click numbers to rise.....

Is CrossFit Safe? What '60 Minutes' Didn't Tell You

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Wednesday, 5/13/2015
Reps Day!
Reps Day:
Press- Work up to 1x8 @ 70%

***As far as working up to the work set goes follow this format:
10x @ 40%
8x @ 50%
5x @ 60%

WOD:
1-2-3-GO!
Max rounds in 20 minutes of:
1x 60' Bear Crawl 
2x Wall Ball (20#/14#)
3x Burpees
4x Sit Ups
5x Hand Release Push Ups
6x Sledgehammer (L+R=1 rep/ 12 total)
<- Happy Birthday, Bob!
"The bad news: There is no key to happiness. 

The good news: It isn't locked." - unknown

Leaning Out

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Tuesday, 5/12/2015
Snatches/Handstands/Rowing/Box Jumps/CTB Pull-ups
Oly:
7x2 Hang Snatch (work up in # to a heavy double)

Three sets of:
3x Three Stop Snatch Pull (100-110% of 1RM Snatch)
3x Heaving Snatch Balance (as heavy as possible)

Skill:
7 minutes Handstand/ Handstand Walk practice

Conditioning:
Row 750m
15x Chest to Bar Pull Ups
15x Box Jumps (24/20")
Row 500m
12x C2B Pull Ups
12x Box Jumps (24/20")
Row 250m
9x C2B Pull Ups
9x Box Jumps (24/20")

***From here on out there I would prefer there be no subbing of step ups for box jumps unless you physically can't jump or have an injury that prevents you from doing them (or you are pregnant and are in control of my food), especially when the reps are low like they are in the above WOD. Scale the height down if need be. Box jumping is a skill that everyone needs to learn and be comfortable with. They will really help you to build explosiveness and power in the lower body which in turn helps your squats, dead lifts, clean & jerks, snatches, lunges, etc.***
<- Happy Birthday, Jane!
"Do not pray for easy lives. Pray to be stronger men! Do not pray for tasks equal to your powers. Pray for powers equal to your tasks!" - Phillip Brooks
Tortilla Reform

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Monday, 5/11/2015
Explosive squats, swings, slamballs, front squats, shuttles
Explosive Day:

Back Squat- 8x3 @ 60% 
Rest 60 sec. between sets

WOD:
1 min KB Swing (70/53#)
***Rest 1 minute***

AMRAP in 3 minutes of:
5x Front Squat @ 70% (no racks)
300' Shuttle Run (50' increments)
7x Ball Slam (40/30#)
***Rest 1 minute***

1 min KB Swing (70/53#)
***Rest 1 minute***

AMRAP in 3 minutes of:
5x Front Squat @ 70% (no racks)
300' Shuttle Run (50' increments)
7x Ball Slam (40/30#) 
***Rest 1 minute***

1 min KB Swing (70/53#)
<- Speed squats for the early morning crew.
"Rudeness is a weak man's imitation of strength." - Eric Hoffer
TOE Drill - Toes Over Edge

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Saturday, 5/9/2015
Make-up Day/Cube Bodybuilding
Make Up Day 
WOD:
AMRAP in 8 minutes of:
10x Push Press (115/75#)
5x Burpees Over the Barbell

***Rest 4 minutes and then...

AMRAP in 8 minutes of:
150m Row
5x each Overhead Lunge Walk (45/25#)

OR:

Cube Bodybuilding 
Bench Press- 4x8
BB Curls- 3x12
Calf Raises- 3x15
Leg Curls- 3x10
Lat Pulldowns- 3x20
***This can be done as supersets, giant sets or a big circuit.**
<-Kathy takes the sled out for a spin. 
"The more processed food you eat as an athlete the more likely you will suffer long-term damage from your concussion.” – Dr. Jack Kruse
Diet & Neurodegeneration

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Friday, 5/8/2015
Speed deadlifts and a chipper
Reps Day:
Dead Lift- Work up to 1x8 @ 70%
***As far as warming up to the work set goes, this is the format to follow:
10x @ 40%
8x @ 50%
5x @ 60%

WOD:
For time
80x Double Unders
40x KB Swing (53/35#) 
30x Push Ups 
20x Overhead Squat (95/65#) 
30x Pull Ups (kipping is allowed)
40x Wall Ball (20/14#)
80x Double Unders
<- Andy reaches full lockout during  the clean and jerks from yesterday's workout.
"Worry is like a rocking chair, it will give you something to do, but it won’t get you anywhere." - Vance Hayner
Study: Believing You’ve Slept Well, Even If You Haven't, Improves Performance

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Thursday, 5/7/2015
Clean complex, DB CnJ, Step ups, running
Oly:
Five sets of:
1x Power Clean + 
1x Hang Clean + 
1x Split Jerk (work up to heaviest possible weight)

WOD:
Three rounds for time of:
10x DB Clean & Jerk (40/20#)
5x each DB Step Ups (same load as clean)
Run 200m

Skill:
Take 10 minutes or so after the WOD to work on a skill of your choice (i.e. ring dips, muscle ups, pistols, toes to bar, etc.)
<- Mary and Amy hammer out some rowing sprints. 
"Every risk is worth taking as long as it's for a good cause, and contributes to a good life." - Richard Branson
Pass the salt, please. It’s good for you.

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