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“Gobble Gobble” – Thursday 11-22

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Turkey Day Schedule– Gooble, Gooble, Gooble,Gooble……

Today –ThanksGiving– 8am and 9:30am only

Friday 11/23– NO CLASSES! Bahhbell baseline testing from 9-12AM and 3-6PM

Saturday 11/24– Normal Schedule

 

Warm Up

2 Rounds

:30 work/no rest

High Knees

Jumping Lunges

Inchworms

Mountain Climbers

Push Ups

 

WOD

Gobble, Gobble, Gobble Partner WOD!!!

1000m Row (Switching every 250m)

1200m Running (switching every 200m)

100 Burpees

100 Kettlebell Swings (1.5,1)

100 Box Jumps

100 Double Unders

1200m Running (Switching every 200m)

1000m Rowing (Switching every 250m)

 

Level 2 – 75 Reps

Level 1 -50 Reps

Critical Turkey Day & Bahhhhbell Knowledge Bombs

By: 0

**Thanksgiving Hours!!! Class will be held at 8:00AM and 9:30AM….Gobble Gobble**

.

Here are the Top 5 reasons to participate in the Gotta Have More Bahhhhbbell Challenge:

.

1) You will have a goal to shoot for, which will keep you engaged during the most distracting time of the year (hence negating the prospective un-doing of all of your hard work to date. You’re welcome)

.

2) You have the opportunity to win a slick, sleek, rock solid, shiny and meticulously crafted prize, the likes of which would make absolutely any fitness enthusiast crumble in ecstasy….that’s right, an autographed 8×12 glossy of Coach Andrew performing a strict muscle up. In addition, you’ll also win a cool Rogue barbell.

.

3) You will be doing this with your crew here at the gym, and it’ll be funner’n a Jugband Christmas Concert

.

4) It costs you NOTHING but your effort and attention…which are both needed, unfortunately, to get “better” in any way/shape/form

.

5) You will NOT have FOMO as you see your best gym buds sprout rippling abs and quoting Nietzsche due to the profound and epic life insights gleaned from merely participating in this epic Quest

.

**Bonus**

6) You will not be publicly shamed for your lack of said participation.

Here are the Top 5 reasons to NOT participate in the challenge:

 

.

.

.

.

.

So here are the Cliff Notes, kids: Just Effing Do It ™

.

Here is the link to sign-up: https://docs.google.com/spreadsheets/d/1IFgM7c7HwE2UiXOb4y4XaXQuwV5SJXKdlJxVqy8DUVQ/edit#gid=0

.

Sign up ASAP, as this thing starts FRIDAY!!!

.

Here’s the schedule:

.

Friday: 9AM-12PM, and 3PM-6PM

.

Come in, test your baseline, and get on with your Black Friday.

.

“But Coach, I can’t make it in on Friday! I will be buying tchotchkes, baubles, twisty things and wicker crafts all day. I can’t do the Challenge!”

.

Malarky.

.

You can establish your baseline at any Open Gym session into mid-week next week. Just make it happen guys, no excuses. Just know, the earlier you get this done, the more time you have to improve your baseline.

.

Questions? There shouldn’t be. All of your questions should have been answered already. Read the email again.

.

Kidding!!!! Shoot any coach a note or ask at the gym.

.

Seriously guys, this is a great chance to very simply get better. Jump on it….and Good Luck!!!

.

See you at the gym,

-Mike

“Cranberry Sauced” – Wednesday 11-21

By: 0

Turkey Day Schedule– Gooble, Gooble, Gooble,Gooble……

Today Wednesday 11/21– Normal class schedule except for the 7PM Class, which will be CANCELED

Thursday 11/22– Thanksgiving – 8am and 9:30am only.

Friday 11/23– NO CLASSES TODAY!! Barbell Challenge testing will take place from 9AM-12PM, and 3PM-6PM

Saturday 11/24– Normal Class Schedule

 

Warm-up

2 Minutes Row for Cals

Rest :30

2 Minutes Side Plank (Switch sides halfway)

Rest :30

2 Minutes Banded Good Mornings

 

 

Mobility

Banded Hamstring Stretch

 

Strength

Deadlift

3-3-3-3-3

 

WOD (20 Minutes)

5 Rounds

1 Minute Row for Calories

1 Minute Goblet Lunges (2,1.5)

1 Minute Sit-ups

1 Minute Rest

 

Score= Total Reps

 

Level 2- 1.5,1

Level 1- 1, 0.75

ADV – GHD’s

 

Coaches Note – Try to hustle from station to station to go for 3 mins straight and make the 1 min rest the only true rest each round.

 

Extra Work

3-2-1

Legless rope climbs

20-15-10

Toes2Bar

 

Rest 5 mins

 

3-2-1

Rope Climbs

20-15-10

Toes2Bar

Critical Turkey Day & Bahhhhbell Knowledge Bombs

By: 0

**Thanksgiving Hours!!! Class will be held at 8:00AM and 9:30AM….Gobble Gobble**

.

Here are the Top 5 reasons to participate in the Gotta Have More Bahhhhbbell Challenge:

.

1) You will have a goal to shoot for, which will keep you engaged during the most distracting time of the year (hence negating the prospective un-doing of all of your hard work to date. You’re welcome)

.

2) You have the opportunity to win a slick, sleek, rock solid, shiny and meticulously crafted prize, the likes of which would make absolutely any fitness enthusiast crumble in ecstasy….that’s right, an autographed 8×12 glossy of Coach Andrew performing a strict muscle up. In addition, you’ll also win a cool Rogue barbell.

.

3) You will be doing this with your crew here at the gym, and it’ll be funner’n a Jugband Christmas Concert

.

4) It costs you NOTHING but your effort and attention…which are both needed, unfortunately, to get “better” in any way/shape/form

.

5) You will NOT have FOMO as you see your best gym buds sprout rippling abs and quoting Nietzsche due to the profound and epic life insights gleaned from merely participating in this epic Quest

.

**Bonus**

6) You will not be publicly shamed for your lack of said participation.

Here are the Top 5 reasons to NOT participate in the challenge:

 

.

.

.

.

.

So here are the Cliff Notes, kids: Just Effing Do It ™

.

Here is the link to sign-up: https://docs.google.com/spreadsheets/d/1IFgM7c7HwE2UiXOb4y4XaXQuwV5SJXKdlJxVqy8DUVQ/edit#gid=0

.

Sign up ASAP, as this thing starts FRIDAY!!!

.

Here’s the schedule:

.

Friday: 9AM-12PM, and 3PM-6PM

.

Come in, test your baseline, and get on with your Black Friday.

.

“But Coach, I can’t make it in on Friday! I will be buying tchotchkes, baubles, twisty things and wicker crafts all day. I can’t do the Challenge!”

.

Malarky.

.

You can establish your baseline at any Open Gym session into mid-week next week. Just make it happen guys, no excuses. Just know, the earlier you get this done, the more time you have to improve your baseline.

.

Questions? There shouldn’t be. All of your questions should have been answered already. Read the email again.

.

Kidding!!!! Shoot any coach a note or ask at the gym.

.

Seriously guys, this is a great chance to very simply get better. Jump on it….and Good Luck!!!

.

See you at the gym,

-Mike

“Giblets” – Tuesday 11-20

By: 0

Warm-up

Partner Up!

P1- Row 250m

P2- Wall Sit

Switch

P1- Row 250m

P2- Hollow Hold

Switch

 

Mobility

Lat Rolling

Forearm Rolling

 

Strength (17 mins)

EMOM8

2 Squat Cleans (80-90%)

Rest 4 Minutes

EMOM5

1 Squat Clean (90-102%)

 

WOD

13 Minute AMRAP

2000m Row

30 Clean and Jerks (135,95)

*Row Sub: 1 Mile Run

 

Level 2- 115,75

Level 1- 95,55, 1500m

 

Similar to the CrossFit Open. If you finish the workout head back to the rower and accumulate as much distance as possible

 

 

CrossFit Hero WOD: “Joe” & Oly – Monday 11-19

By: 0

Remember to sign up for your category of the Bahhbell Challenge!! Love seeing those spots start to fill up!

https://docs.google.com/spreadsheets/d/1IFgM7c7HwE2UiXOb4y4XaXQuwV5SJXKdlJxVqy8DUVQ/edit#gid=0

Also, remember to get your Holiday Comp teams up on the board in the gym THIS WEEK. And if you think you’ll be joining us for the party that night, RSVP on the board so we can get a general headcount for food!

Warm-up

3 Rounds

1 Minute Jump Rope

1 Minute Forearm Plank Hold

 

 

Mobility

Banded Shoulder Stretching

Couch Stretch

 

HERO WOD

“Joe”

10 Rounds

10 Thrusters 95#

10 Bar facing burpees

10 Pull-ups

57 Double unders

 

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

 

Level 3- 7 Reps of Each

Level 2- (75,55), 8 rounds, 7 Reps, 25 Double Unders

Level 1- (65,35), 6 rounds, 7 Reps,  100 singles

 

Extra Work

Not for time*

21-15-9

Bench

Deadlift

Bent Over Row

*Pick different challenging weights for each exercise where you can complete the reps in 1 to 2 sets.  Weights can ascend as reps go down.

 

Olympic Lifting Class **4:00PM Only**

“Green Bean Casserole” & Prehab – Saturday 11-17

By: 0

Warm-up

2 Rounds

1 Minute Work/:20 Rest & Rotate

  1. Row
  2. Hollow Hold from the Rig
  3. Bear Crawl

 

 

Skill

 

Pull-ups

 

Partner WOD!! 

AMRAP 30

400m Run

40 Push-ups

30/25 Cal Row

40 Pull-ups

 

Partition reps however you want. One parter works at a time, including the run. Each partner will run 200m separately.

Level 2- 30 Push-ups, 30 Pull-ups

Level 1 -30 Push-ups, 25/20 cal, 30 Ring-Rows

 

**Prehab with Coach Eric – 7:30AM**

“Hard Core” – Friday 11-16

By: 0

Remember to sign up for your category of the Bahhbell Challenge!!

https://docs.google.com/spreadsheets/d/1IFgM7c7HwE2UiXOb4y4XaXQuwV5SJXKdlJxVqy8DUVQ/edit#gid=0

Warm-up

Dynamic Warm Up

 

 

Mobility

Hamstrings

 

Accessory

3 Rounds

-5 Single Leg Unilateral Deadlift

-5 Single arm Balance Rows using the Box

Switch Sides

 

 

WOD

1000m Row

21 Deadlifts (275,185)

40 Burpees

15 Deadlifts

30 Box Jump Over’s

9 Deadlifts

 

Level 3- 225,155

Level 2- 185,125

Level 1- 155, 105

 

Coaches Note– 45 heavier deadlifts here with metabolic volume.  Be prepared for this to hurt and/or scale accordingly. Work with your coach to determine your proper weight.