Monday, December 22, 2014

Monday

 Thoughts from Coach Tim:
You will want to quit. You will get frustrated and impatient. There will be distractions. In moments of weakness you will manufacture excuses. But if you stay the course you will adapt and grow. You will become leaner, harder, stronger, and more resilient. Your spirit and your resolve will strengthen. You will have your own two hands in the clay, and you will sculpt yourself into a new being. I am here to hold you accountable. I will not accept mediocrity. That is my role, and to fulfill it I may risk hurting your feelings from time to time, as you get held to a demanding standard. Don't back down. The journey is worth every step, and life is about earning your way through it. It is my sincere privilege to be your guide. Let's do this.


Holiday Schedule
Wed Dec 24th, and Friday Dec 26th, 2 classes only; 8am and 5:30pm. Closed Christmas Day!

Strength: OHS
5 x 2 @ 85%

On the 11th day of Christmas, my true love gave to me:

"Fran" compare to July 31, 2014
21-15-9
Thrusters & Pullups
95/65

Saturday, December 20, 2014

Saturday

Gil finishing "Nicole"

FOR QUALITY, NOT TIME:
4 rope climbs (sub sled rope pulls)
4 sled drag/push combo

Conditioning:
For time:
Row 5k

Friday, December 19, 2014

Friday

Ram

Strength: Deadlift
1 rep every 30 seconds for 7 min @ 75%1rm
(no dropping the bar!)



On the tenth day of Christmas my true love gave to me: 

"Amanda"

9-7-5
muscle-ups & snatches @ 135/95

Video: Froning, Spealler & others do "Amanda"
The Day's Results





Thursday, December 18, 2014

Thursday


Gonzo

EMOM: 10 min
Even: 10 jump slams
Odd: 10 db snatch

On the ninth day of Christmas my true love gave to me: 

"Nicole"
  • run 400m 
  • max rep pullups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
The Day's Results

Wednesday, December 17, 2014

Wednesday



Valerie

Strength: 
3 x 5 shoulder press + 2 push press @ 70% 1rm

On the eighth day of Christmas my true love gave to me: 
"Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dips


Tuesday, December 16, 2014

Tuesday



Coach Tim demonstrating an OHS
Skill/Strength: 
EMOM: 10 min

  • muscle snatch
  • hi-hang pwr snatch
  • hi-hang snatch
On the seventh day of Christmas my true love gave to me

“Nancy” compare to 12/16/13
Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical.
“Nancy” demands it.

NANCY 

Monday, December 15, 2014

Monday

Hannah's farewell WOD

Strength: Front Squat

65% x 8
70% x 6
80% x 4
90% x 2

On the sixth day of Christmas my true love gave to me: 

"Mary"


Complete as many rounds as possible in 20 minutes of: 

5 HSPU
10 pistols (alternating)
15 pull-ups


Scale HSPU to a feet elevated, piked pushup, or simply a feet elevated pushup, butt high as possible. Scale 1 legged squats to a depth that suits your ability. Scale pullups using ring rows.

RESULTS