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Friday, October 31, 2014

Posted by on Oct 30, 2014 in Blog |

Warm up + Shoulder Mobility & Progressions

A.  Hang Power Snatch x 5 Sets, climbing.
[A] 5 x [1.1] Rest about 10 seconds after each lift, be sure to dump after your single attempt.
[F] 5 x 4 reps, technique and positioning.

B. Press x 3 Sets, climbing
[A] Behind Neck Snatch Grip x 3 Reps
[F] Strict Press x 4 reps

C. 5 min AMRAP – Unbroken KB Swings (16/24kg)
Every break = 15 second plank hold
[F] Regular plank
[A] Front Lean on Rings (bring your shoulders in front of your wrist placement, leaning forward of the anchor point).

[F] – Russian Style
[A] – Overhead

Score max reps done unbroken on your first set, and total swings by end of 5 minutes. Do not be concerned with numbers if you are still learning how to swing properly.

D.  Accumulate 4 minutes in a wall sit with your hips below parallel, back entirely against the wall – upright position.

TAL, 10.31.14
Wishing everyone a safe and fun Halloween!  If any of you transform yourselves into a Superhero tonight, do share on the Members Only FB page! ;) 
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Thursday, October 30, 2014

Posted by on Oct 29, 2014 in Blog |

A. Alternating EMOM for 10 min

Front Squat
[A]  x5 reps at a 21×2 tempo – heavier than previous week.
(The pause in the bottom is reduced from last week with more rest up top.)

Strict Chin-ups
[A] As many as you can do, just short of failure in one set each time.
[F] Chin-up Negatives x3-5 reps, as slow as you can handle.
B. In 15 min, complete AMRAP of the following:
Row 150m [high output]
+10x KB Lunges, 5x each leg [Single or Double KB]
+10x Toes to Bar [Hanging knee raises, etc.]
Rest 90sec. after each set.  Stagger start time.  These should be hard breathing sets – looking for as few breaks as possible.
Always end with a smile after a WOD is accomplished!
TAL, 10.30.14
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Wednesday, October 29, 2014

Posted by on Oct 28, 2014 in Blog |

A. Deadlift
[A] Find a 1RM Deadlift
[F] Find a 3RM Deadlift; 2020 tempo

B. Running Annie (No sit-ups)
50-40-30-20-10 reps of Double Unders/Speed Jumps
Run 200m after every round
Note: Single Unders 3:1

C.  5 minute AMRAP, no rush skill work.
1 Wall Walk, 30 Second HS Hold, or 15 foot HS Walk
20 Hollow Rocks
30 Second Superman Hold on floor

>> Member Appreciation Week is our chance to say thanks.  We love you.  Your squats are pretty crazy awesome.  And to shower you with fun activities, prizes and some time together as a community of quadzillas.  Here is the line up of events:

Monday, December 1: Athlete Lab Colors Day, with raffle drawing

Tuesday, December 2: Samples Day

Wednesday, December 3: Free Skill Session

Thursday, December 4: 80′s Fashion Challenge, with raffle drawing

Friday, December 5The WOD of Your Life

Saturday, December 6: Barbells & Brunch, this is a potluck and we hope to see everyone from The Lab there!

Specifics on the happenings and what you need to know will come in the following weeks!

MemberAppreciationWeek-01

 

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Tuesday, October 28, 2014

Posted by on Oct 27, 2014 in Blog |

A. 12 min Alternating EMOM
Hang Power Clean
[F] x5  [Technique work, etc.]
[A] x3 – Climbing

Dips
[F] x5 reps, with as little assitance as possible.
[A] Build up to a heavy 1 rep weighted.  If you cannot do weighted, do AMRAP per set.

B. 3 stations; 1 min per station, rest 1 min after all 3 stations are complete.
[F]  Russian Swings (16/20kg)
[A]  Overhead Swings (20/28kg)
Total Swings.

Plank Hold  [one rep per second held]
[F]  Elbows
[A]  On rings

Burpee Box Jump Over
[F] Regular Burpees
[A] 24/20 Box
Then rest 1 min

TAL, 10.28.14

>> Did you forget your guest on Guest Day?  Or did your guest conveniently already had something on their calendar? Send them over to our Athlete Immersion 101 page.

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Monday October 27, 2014

Posted by on Oct 26, 2014 in Blog |

A. Thruster: 12 minutes, every 2 minutes. From the rack.
[A] 3 reps, work up to a heavy 3
[F] 3x Front Squat + 3x Push Press

B. 3 sets Strict Press, working up in weight.
[A] x5 reps x8 reps
[F]: x8 reps

C. 8 min AMRAP – Aerobic Power
800m run/row; [note time]
Remaining time is AMRAP of:
[A] 10x Wall Ball + 5x Pull Up [CtB for advanced]
[F]: 6x Wall Ball + 3x Pull Ups/ring row

Stimulus/Goals – For aerobic power, the reps should be such that you generally don’t have to break, or breaks are very short. That’s why reps are low here. Ideally, try to finish the run/row with high breathing then go right into the AMRAP, as soon as you can.

Update on Open Gym/Competitors Class:

Starting next Sunday November 2nd, Open Gym will be available from 10:30-12 noon.  Competitors for Freeze Fest will also be there, but the gym is open regardless for Open Gym too.  In order to keep timing down and respect the time of coaches, please keep the following in mind as we move forward:

  • Please note new time 10:30-12:00
  • Be on time.
  • If you need equipment or extra help, ask the coach on staff.
  • Mobility can be done at any time, however please give yourself time before 12:00 to finish up.
  • Clean up should begin at about 10 minutes before the end of available gym time.
  • Be respectful of the coaches and their schedules, and have your area cleaned up by 12:00.
  • Any front desk purchases should be completed during the Open Gym time.

Thanks for all your cooperation!  We want to provide time for clients to make use of gym time for their own skills and WODs.  Many times the coaches need to get their own training in immediately after Open Gym.  It has been fun to see everyone on Sundays coming in to get better!  Keep it up!

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Friday October 24, 2014

Posted by on Oct 23, 2014 in Blog |

A. Hang Power Snatch: 4 sets
[A] 1.1.1 (rest 5-10 seconds after each rep, give yourself time for high quality movement)
[F] 3 reps, light & technique focus

Work up in weight.

B. Strict Press – 3 working sets, working up in weight.
[A] Behind neck Snatch Grip Press x5
[F] Regular Strict Press x5

C. 8 min AMRAP.
800m run (scale 600m)
Remaining time is AMRAP of:
10x DB Snatch or KB Snatch (only if proficient)
10x Box Jump (20/24)

DON’T FORGET!

Shoot a quick email to staff@theathletelab.com to bring any friends, last minute tomorrow!

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Thursday October 23, 2014

Posted by on Oct 22, 2014 in Blog |

A. Front Squat – One set every 2 min for 10 min.
[A] 5 reps Tempo 22X1
[F] 8 reps Tempo 22×1

Higher reps for Functional to increase time under tension & structural work.

B. 3 rounds for max reps.
1 min per station, rest 1 min after all 4 stations are complete

1. 2KB Front Rack walking Lunge [A] , 1KB or unweighted walking lunge [F]
2. Rope Climb/Rope Pulls or other appropriate scaled variation.
3. Wall Ball
4. Row for Calorie

If you see John I. with a camera, say “Cheese!” and then do a burpee for the camera.  Welcome, John, as our official in-house photographer!

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DATES TO KNOW

10/25 - Guest Day

11/10 - The next Athlete Immersion 101 launches; perfect for those who are looking for a health and fitness change!

12/1 - Member Appreciation Weeks kicks off

12/12 – Member holiday party at the Happy Gnome

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Wednesday, October 22, 2014

Posted by on Oct 21, 2014 in Blog |

A. 5 sets each, alternating.

Deadlift
[A] 1.1.1 Rest 10 seconds after each single rep.
[F] 5 Reps at 2020 Tempo

Dips
[A] 3 Reps, weighted if possible, last set difficult.
[F] 5 Reps Assisted, 31X1 Tempo

B. 10 min AMRAP
5x Deadlift
[F] 50-60% of A.
[A] 60-67% of A.
7x Push Ups
[F] Hand release push ups
[A] Dynamic or weighted (can do unbroken though)
9x Toes to Bar [A] Hanging knee raises/K2E [F]

[F] Rest 20 seconds after each round is complete.
[A] Rest 30 seconds after each round is complete.

OLYMPIC WEIGHTLIFTING CLASS

Snatch Balance
3-3-2-2-2

3 Position Snatch (Floor + Above Knee + Below Knee)
5 x (1+1+1)

Help us Spread the Word!

Athlete Immersion 101 is a compact 6-week program for folks who are looking to get healthy, and is the precursor into our CrossFit programs. Participants will meet three times a week and will be coached in both lifestyle choices and functional movements – ultimately building a foundation in athletic training.

For those friends, family members and colleagues who have asked about that star sticker on your car or how you have managed to get trim, direct them to check out Athlete Immersion 101!  All skill-sets are welcome!

No seriously, forward this link to a friend or family member now!  The next group starts on Monday, November 10.

http://theathletelab.com/athlete-immersion-101/

Save the Date

This Wednesday from 4-6:30pm:  Matt the Salmon guy at the gym with wild-caught salmon and cod!

This Saturday, October 25 is Guest Day.  These are always a blast and we highly encourage everyone to bring someone!  Tell your friends to get off that boring elliptical and to come have some fun!

Member Appreciation Week will be taking place Monday, December 1 through Saturday, December 6.  We will be sharing the details soon, but plan to make it into the lab often that week – especially on Saturday! (cough cough, prizes…brunch)

MemberAppreciationWeek-01

Friday, December 12 at 7:00 p.m. is our annual holiday party in the Firehouse Room at the Happy Gnome.  RVSP information to come soon!

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Tuesday, October 21, 2014

Posted by on Oct 20, 2014 in Blog |

A.  400m Run & L-sits, 3 sets each.  Finish with the run first, then switch to the L-sit/tuck.

  • 400m run, high effort, rest 1 min [both F/A groups]
  • L-Sit or Tuck Hold:  20-30 seconds cumulative, rest 1 min.  Use rings for [A].

B.  For time:   [run in 2 waves if needed]
1k row (take note of your time)
[A]  100x Double Unders / [F] 200 speed jumps or single unders
30x Burpees

 

Help us Spread the Word!

Athlete Immersion 101 is a compact 6-week program for folks who are looking to get healthy, and is the precursor into our CrossFit programs. Participants will meet three times a week and will be coached in both lifestyle choices and functional movements – ultimately building a foundation in athletic training.

For those friends, family members and colleagues who have asked about that star sticker on your car or how you have managed to get trim, direct them to check out Athlete Immersion 101!  All skill-sets are welcome!

No seriously, forward this link to a friend or family member now!  The next group starts on Monday, November 10.

http://theathletelab.com/athlete-immersion-101/

 

Save the Date

This Wednesday from 4-6:30pm:  Matt the Salmon guy at the gym with wild-caught salmon and cod!

This Saturday, October 25 is Guest Day.  These are always a blast and we highly encourage everyone to bring someone!  Tell your friends to get off that boring elliptical and to come have some fun!

Member Appreciation Week will be taking place Monday, December 1 through Saturday, December 6.  We will be sharing the details soon, but plan to make it into the lab often that week – especially on Saturday! (cough cough, prizes…brunch)

MemberAppreciationWeek-01

Friday, December 12 at 7:00 p.m. is our annual holiday party in the Firehouse Room at the Happy Gnome.  RVSP information to come soon!

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Monday October 20, 2014

Posted by on Oct 19, 2014 in Blog |

A. Back Squat – 2 reps every 2 minutes for 14 minutes, climbing + Mobility

[A] No tempo.
[F] 3 reps, 30X1 tempo

If you have been consistent with attendance, you should be getting a better handle on your warm-up loads for maximum effort on your heaviest sets (not wasting all of your time on loading that isn’t challenging enough for you).

B.  Different rep schemes below.

[A] 15-12-9 
Cluster [95/65#]
Pull Ups
Should be close to Fran weight, or try 10 pounds more.  Chest to Bar Pull Ups if possible.  Dig deep with this rep scheme.

[F] 21-15-9
Thruster w/barbell or DBs
Very skinny band pull-ups, ring pulls, jumping pull-ups

Note:  Jumping pull-ups are useful in giving you a metabolic conditioning boost since you can string them together without much rest.  Ring rows are necessary if you need more shoulder structural work yet.

C.  800m cool down jog at conversation pace.

GUEST DAY:  This coming Saturday at 8am and 9am!

We’ve been working hard behind the scenes to rebrand and overhaul the way new clients start in the process of becoming awesome like all of you!  As we head into 2015, we’ll be moving into our new Athlete Immersion 101 program (previous Pursuit Boot Camp).

What’s the big deal?  This program is NOT a quick fix bootcamp.  If you kept doing bootcamp-type programs you wouldn’t ever get better.  Our Athlete Immersion 101 program literally sets you up for long-term understanding of your training and lifestyle modifications.  Besides progress tracking, participants will receive:

  • 3 lectures on nutrition
  • 2 lectures on training concepts and how it applies to you
  • Lectures on sleep, gut health, systemic inflammation
  • Essentials of recovery, mobility knowledge and more.

There’s no bull in this program.  No fluff.  Stop watching your friends doing the same thing over and over again without any results!  We start Monday, November 10th.  All information can be found HERE.

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