Author Archives: jordy

1/04/2016 – WOD

Strength
Back Squat – 5×5 @ 90% (week 5)
—Use a little heavier than last week

Conditioning
“Nutrition Challenge Baseline WOD”
For Time
75 Cal Row
75 Wall Balls 30/20#
75 Burpees

WOD Notes: TD = 12-20 minutes. Rx’d height for WB = 10ft but scale accordingly. We will have to run heats about 5-6 minutes with classes larger than 10 people.

***Today is the first day of the Nutrition/Cleanse Challenge. Whether you are following the “Whole 30” or “Flexible Dieting”, it’s important that you stick with your program for the entire 30 days if you really want to see changes in your physique & performance. A scale will be in the bathroom for those who want to weigh themselves before/after the challenge. Make sure to record time on the whiteboard so that you can compare it 30 days from now. Prizes will be awarded to most improved time (no sandbagging the WOD). RX Bars are “Whole 30” approved as well!

1/02/2016 – WOD

Conditioning
10 Rounds For Time
1 Legless Rope Climb 15ft
3 Power Snatches 135/95#
6 Overhead Squats 135/95#
9 Bar Facing Burpees

WOD Notes: TD = 15-22 minutes. You may scale ohs to front squats if mobility is limited. Legless Scale = climb with legs to 15ft, 3 up/downs, or 6 cal ski erg.

Reminder: “Whole 30” Nutrition Challenge/Jacobs Raw “Cleanse” starts this Monday January 4th! Please let me know if you’re interested in the “Cleanse”. 1 case (2 weeks) = $30. 2 cases (4 weeks) = $55.

1/01/2016 – Happy New Year!

12/31/2015 – New Years Eve!

Strength
Back Squat – 5×5 @ 87.5% (week 4)
—Same as Monday

Conditioning
Run 1 Mile For TIme

WOD Notes: Today is open gym from 9-2pm. You may work on any skills that you want to improve or do any workout. The gym is closed tomorrow for New Years Day!

12/30/2015 – WOD

Strength
Full Clean + Push Jerk + Split Jerk – 5 sets @ 80-90%

Conditioning
5 Rounds (interval style)
6 Power Clean 205/135#
6 Front Squat 205/135#
6 Jerk 205/135#
25 Cal Row
—Rest 2 minutes between rounds

WOD Notes: TD = 2-4 min/round. The goal is to do all 18 reps unbroken without letting go of the barbell each round, but if you have to break up the cleans during the later sets that’s fine. Row should be 95%+ effort. Weight should be around 65-70% of push jerk.

Schedule This Week
Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed

Announcement: Whole 30 Challenge & Jacob’s Raw Detox starts January 4th!

12/29/2015 – WOD

Strength
Bench Press – 5×6 @ 77-82%
—Use a little heavier than last week

Conditioning
For Time
20 DB Snatch (alternating) 90/60#
40 Burpees
60 T2B
40 Burpees
20 DB Snatch (alternating) 90/60#

WOD Notes: TD = 12-18 minutes. You may scale this WOD by cutting reps in half for each movement & do 2 rounds (this will help you keep moving more and not get stuck on the 60 t2b). I recommend if you cannot do more than 20 unbroken t2b, that you scale reps and do 2 rounds.

Schedule This Week
Monday-Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed

Announcement: Whole 30 Challenge & Jacob’s Raw Detox starts January 4th!

12/28/2015 – WOD

Strength
Back Squat – 5×5 @ 87.5% (week 4)
—Use a little heavier than last week

Conditioning
9-15-21 reps of:
Thrusters 115/75#
C2B Pull-ups
***50 Double Unders after each set

WOD Notes: TD = 5-10 minutes. Thrusters should be unbroken round of 9 & 15, so pick a relatively light weight. You may have to break up the round of 21 once at the end. You may scale C2B to chin over bar. DU scale = 100 singles.

Schedule This Week
Monday-Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed

12/26/2015 – WOD

Conditioning
4 Rounds For Time
7 Power Snatches 175/115#
14 GI Janes
400m Run

WOD Notes: TD = 18-25 minutes. PS weight = 75% of 1RM PS (should be moderately heavy). For the GI Janes, use a pull-up bar that’s higher than your reach if possible.

12/25/2015 – Merry Christmas!

12/24/2015 – WOD

Strengtb
Back Squat – 5×5 @ 85% 
—Use same weight as Monday 

Conditioning
Make-up/Skill Day!