Thursday November 22 Thanksgiving

The Thruster

Happy Thanksgiving! To being joyous and loving! Cheers!


Skill:

Practice HandStands


WOD:

FRAN

21. -  15. -  9

Thruster (95/65)
Pull Ups

Wednesday November 21

Skill:

30 Kettle Bell Snatches (15 each arm)
50 Double Unders (if easy try Tripple Unders)

WOD

3 Rounds for Time

25 Kettle Bell Swings
35 Wall Ball
45 double Unders

Tuesday November 20

Skill:

5 x 10 Deadlift



WOD:

4 Rounds of

500 m Row
5 Clean and Jerks (155/105)
15 Burpees

Monday November 19

Skill:

5 x Max Effort Toes 2 Bar


WOD:

Tabata 8 Rounds each movement

Strict Pull Ups
Inverted Push Ups
Leg Lifts
Pistols (switch each leg)

Saturday November 17

Fight Gone Bad


3 Rounds of 1 min of as many reps as possible at each station

Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/24)
Push Press (75/55)
Row (for cal)
Rest

Friday November 16

Skill:

10 Rope Climbs (focus on getting to the 10 ft mark in two strides 15 ft mark for men)

(Make sure arms are straight and use your abs to lean back and bring your feet high on the rope to stand up high)

WOD:

DIANNE

21 - 15 - 9

Hand Stand Push Ups
dead lift 225/155

Make sure to use boxes instead of rubber bands. Lipping is allowed


Tomorrow will be Fight Gone Bad. Time re-check where you are on this one.

See you next week.

Thursday November 15

Skill:

5x3 Over Head Squat



WOD

2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
No rest between rounds.  One bar, strip the weight.

I am coming back!

It has been a fun and stressful trip and now it is ore due to low participation in Floria and Texas I will be back in Old Faithful New Castle a week from Wednesday!

I have got a lot of things to bring back and will be announcing a seminar for members several times to catch everyone up to speed on a few things. Each time we meet members will need to sign up for it  so that each seminar is not too crowded and enough equipment is available.

We will be putting a shower in CFG and making lots of equipment changes to Rifle. Lots of things will be changing at a pretty fast pace all for the best and best of all I cannot wait to be back for a while amongst my inherited family.


Miss you all!


Brett

Wednesday November 14

Skill:

Pigeon Stretch 2 min each side

SumoDeadlift ( keep back flat, legs are a half a foot wider than shoulder width on both sides, grip normal on the bar, shoulders start over the bar, hamstrings should activate and pull as you lift)

5 - 3 - 3 - 3

I know you are sore from Snatches still go for a solid weight here. If the back is starting to bow bring the weight down. Designing this segment to strengthen the power muscles.


WOD:

AMRAP

12 min of

30 Push Ups
25 Double Unders (75 singles) challenge yourself
20 Box Jump (30/24) stay safe here please take all of your skin home thank you! :-)

Tuesday November 12

Skill:

Over stretch shoulders 

Partner Stretch shoulders

2 min using bar to open shoulder ladies each side

10 Rope Climbs

WOd:

RANDY SQUAT

75 Squat Snatch (75/55)

Monday November 11

I know that everyone at our gym has got each others back and my back. Thank you. I cannot wait to be home!

Post a Facebook message if you agree.

Skill:

30 Pistols (15 each leg)
30 Toes 2 Bar

WOD:# 1

KAREN

150 Wall Balls

##2
FRAN

21 15 9

Thrusters and Pull apps


Agin everyone must have passed the pull up test other wise use bands.

Saturday NOV 10

Saturday WOD is in compliment to Ashley Swallow and CF Rifle.

The programming has been awesome and this one recently came up. Awesome job Ash!

For Time

2 Length partner carry (Switch)

100 pushups while partner jump ropes (switch)

50 wall ball passes (25 to one side then switch sides)

25 WB toss situps

50 push press while partner performs pistols (switch) g45/35)

100 lunges (side by side)

2 length partner carry

Miss and love all of you!

Brett

Friday November 9

Skill:

Kettle Bell Snatch or Dumbell Snatch

Practice

20 each arm


WOD:

2 Rounds of

2 min of as many reps as possible and then 1 minute of rest

Burpees

KettleBell Swings (53/35)

Toes to Bar (you must pass the pull up test to perform toes to bar otherwise perform knees to elbows or knees as high as possible)

Tire Flips



Keep a running total of the repetitions

Thursday November 8

Skill:

1000 m Row
2 Lengths of Inch Worm
2 Lengths of Crab Walk

Stretching up the Wazoo




WOD:

ANNIE


50 - 40 - 30 -20 - 10

Double Unders

Sit Ups

Wednesday November 6

General Warmup

1000 meter row 

Mobility Session

Work on calf stretches and toes.

The Famous Burgner Warm Up

Above video

Workout Specific Warmup

5 x 5 of power clean, up to 185 lbs (125 lbs), working on linking the reps and overall speed

20 double unders after each set 

Workout

As many rounds and reps in 10 minutes of:

15 ground to shoulder, 95 lbs (65 lbs)

30 double-unders

No one goes up.  Get a lot of reps.  This is a qualification workout for the OC Throwdown.  Some of your teammates are going to be going to California in January to compete in this event.  

 Yes, it's normally a weight that you would do a power snatch with at that rep count.  So do a muscle or power clean, make sure that your elbows are getting in front of the barbell and really try to make your transitions fast.  

"If you want to be happy, be."

- Leo Tolstoy

Tuesday Novemeber 6

Skill:
Shoulder Modility
2 min Bully Stretch
10 Pass Throughs
2 min bent over pole stretch

Strict Press 5×5  (65-75%)

WOD:

For Time

30  Deadhang Pullups

15 Rope Climbs

Monday November 5

Skill

Splits

2 min on lateral splits
2 min on forward splits both sides

WOD

"And the Kitchen Sink"

For time:

100 ft Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

10 Strict Pull Ups

50 Box jumps

25 Overhead squats: 65/45

15 L-pull-ups

50 Sit-ups

Cash Out

300 Air Squats for Time

Saturday November 3

Skill:

10 min of Head Stand Practice

Try a head stand with feet on a box

Then with feet a against the wall

Then without the wall

Head and hand placement should make a triangle


WOD (Enjoy we just did)

Filthy Fifty

50 Box a jumps (24/20)
50 Jump Pull Ups
50 kettle Bell Swings (53/35)
50 Knees to Elbow
50 Push Press (45/35)
50 Lunges
50 Wall Ball
50 Burpees
50 Double Unders

Friday November 2

Skill:

Squat Snatch Progression

5 Muscle Snatch (no legs) (very light weight)

5 High Hang Power Snatch

5 Hang Power Snatch

5 Power Snatch (from the ground)

5 Squat Snatch


WOD:

AMRAP for 13 min

6 HSPU
12 Pistols (alternating)

Thursday November 1

Skill:

Forward Tumbles

5 x 5

Rest about 1 min between each set.

Groups of 3 or more play "Badger Badger Bear" three times
Same concept with two except bear crawl the entire time. Instructor can play too. If only one person in class do two laps of bear crawl.


WOD:

3 Rounds of:

10 Over Head Squats (95/65)
20 Ring Rows
30 Wall Ball

Concentrate on form here a ton! Make sure squats are looking good at the bottom of every Wall Ball - also make sure proper squat form is maintained while OHSing.