It’s the end of the year so let’s go out with a bang: 1RM deadlift! This might take up to 30 minutes, so plan accordingly. Warm up with light sets of 5 and maybe sets of 3 or 2, but get into your singles when you feel the weight getting moderately heavy. The metcon will vary in times based on your push-up proficiency. You may want to scale to 15 or 20 reps per round. Scales can include banded back pack, elevated on a box or bar, or knee push-ups. Strength 1 RM Dead Lift Conditioning 3 rounds for time: 25 box jumps, 24/20″ 25 push-ups w/ 3 sit-ups EMOMRead more

For strength, find your 5 rep max for unbroken power snatches. This means you cannot let go in between reps, but you may rest at the top or in the hang positions (not while the bar is on the ground, these should be touch and go style) Proper positions will help immensely. The metcon is a variation of “Helen” – instead of running, you’ll do 50 double unders. Scale this to a number that can be done in 1-2 minutes. Then you’ll do 21 KB swings and 12 pull-ups and repeat for a total of 3 rounds. Scale for pull-ups are usual banded pull-ups or ring rows. Strength 5RM power snatch (UB) Conditioning “Helen Will Make Ya Jump, Jump” 3 rounds for time: 50 double unders 21 KB swings, 53/35# 12 pull-upsRead more

A simple couplet – clean and jerks + wall balls. Clean and jerks may be “Grace” style – power cleans and power jerks or even push presses. This will be as much a mental workout as it is physical. 5 rounds for time: 10 clean and jerks, 135/95# 30 wall balls, 20/14#Read more

Take the first part of class to find a new 20RM back squat. You should not do all warm-up sets with 20 reps – rather, do sets of 5-10 and “feel” it out if you haven’t done this. Those who have done a 20-rep will know that around rep 13 it gets spicy and you will need to grind it out. If you don’t feel it around rep 13, it’s too light. Compare to 9/6/15. Metcon is all about that vanity! Curls for the girls (and guys) and sit-ups. Do all curls first, then all sit-ups. For curls, use a barbell and be sure to hit full extension at the bottom (unlike globo-gym style) For sit-ups, standard is shoulder blades on the ground at the bottom and torso 90 degrees to the ground at the top. Strength 20RM back squat Conditioning Tabata: curls 45/33# sit-upsRead more

Hey guys, we’ll be having a shortened schedule for New Years Eve and New Years Day.  Hope to see you at the box on both days. Thursday 12/31 – 6am and Noon classes only Friday 1/1/16 New Years Day – Team WOD 10:00am / Open Gym 11:00amRead more