Blog

Tuesday March 11, 2014

Posted by on Mar 10, 2014 in Blog |

FUNDAMENTALS

Power Clean
Technique and position work. Move up as needed during your practice.

WOD:
40-30-20-10-5
KB Swing (sub KB Deadlift)
Single Unders/Speed Jumps

Finisher: KB Clean 4×3 each side, work up in weight if technique is sound.

FITNESS

Power Clean – Heavy 1

WOD:
50-40-30-20-10 (20/16)
KB Swing OvH (sub Russian)
DU/Speed Jumps

Finisher: KB Clean 4×3 each side, work up in weight.

PERFORMANCE

Power Clean – Heavy 1

50-40-30-20-10 (22/18)
KB Swing OvH
DU

Finisher: KB Clean 4×3 each side, heavy.

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Monday March 10, 2014

Posted by on Mar 9, 2014 in Blog |

FUNDAMENTALS

Thruster: Challenging 5

EMOM: 24 minutes (25 seconds of work. 35 seconds of rest. From the floor.)
Front Squat
Push Press
Sit-ups

FITNESS

Thruster: Heavy 2

EMOM: 24 minutes (25 seconds of work, 35 seconds of rest. From the floor.)
Front Squats (115/73)
Push Press (same)
Hollow Rocks

PERFORMANCE

Thruster: Heavy 2

EMOM: 24 minutes (25 seconds of work, 35 seconds of rest. From the floor.)
Front Squats (135/93)
Push-Press (same)
Hollow Rocks

ADVANCED CLASS:

Warm up back squat.

12-10-8-6-4-2
Back Squat (increasing the weight each set)
5-5-5-4-4-4-4
Weighted Chin-ups

Rest. Then GYMNASTICS AMRAP: 10 minutes
10 Second P-Lette Handstand (wall)
10 Second Ring L-sit
1 Bar Pull-over
1/1 Weighted Pistols (kb at rack position, heavy)

Origin Meals:  Food tasting this Tuesday night from 4:30pm – 7pm.  Come and try some new samples after your WOD!  They also have new pricing and options for ordering, including automatic orders each week!  www.originmeals.com

Also…..

We wanted to let you know of a few exciting changes to our retail corner in our gym.  As of Monday, we will be launching some new food items as well as new t-shirts. We will also be selling our first ever TAL sweatshirts.

We have expanded our assortment from Whole Me and will now be carrying Wake Me bars and Date Me bars.  We are also starting to carry a few staples made by two members of our own community. Kim Voigt and Lindsey Kimber make some incredible items that we are excited to share with you.

From Kim we will be carrying her Paleo Mayo and Ranch dip with several size options.  Also for a limited time, we will stock Spicy Mayo.  Kim uses organic eggs and pasteurizes them before making the mayo.  She also offers a product guarantee.

Although it is rare, sometimes the emulsification doesn’t hold.  If this is the case, she will make you a new one.  Kim’s mayo is extremely versatile and can be used in many dishes: deviled eggs, tuna salad, potato salad (sweet potatoes, right??) and chicken salad.  The ranch is fantastic with just veggies.

From Lindsey we will sell three items: Paleo Granola, hummus and sweet potato hash. The granola is individual sized and come in three flavors: dark chocolate/strawberry, Apple Pie, and Sugar free granola.  Her granolas are grain free and paleo friendly.  Her paleo hummus is cashew based and we will offer it in Roasted Red Pepper and Plain.  The sweet potato hash will be sold in individual size containers, great for a meal on the go. Just add meat!

There is a more expansive list of ingredients at the front desk to help field allergy questions.  These ladies are very talented and plan on offering several surprises every few months.  Grilling season is around the corner and we want everyone to be inspired with new recipes.

Enjoy!

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Friday March 7, 2014

Posted by on Mar 6, 2014 in Blog |

OPEN WOD 14.1

Warm-up and review of power snatch.

FUNDAMENTALS

DB Snatch
5-5-5-5-5/Each Side

Seated Ring Pulls
6-6-6-6-6

10min AMRAP:
50 Single Unders
8 (Mid Shin)>(Take off)>(Pockets) to hang power snatch

Finisher:  3 x 1 minute plank hold on floor

FITNESS

DB Snatch
5-5-5-5-5/Each side

Switch Grip Pull Ups (strict)
6-6-6-6-6

10 min AMRAP
30 Double Unders/30 Speed Jumps
15 Power Snatch (65/43)

Finisher: 50 Ring Roll-outs

PERFORMANCE

DB Snatch
5-5-5-5-5/Each side

Switch Grip Pull-ups (weighted)
6-6-6-6-6

10min AMRAP:
30 DU
15 Power Snatch (75/53)

Finisher: 50 Ring Roll-outs

 

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Thursday March 6, 2014

Posted by on Mar 5, 2014 in Blog |

FUNDAMENTALS

Front Rack Lunge – work up to a challenging 5 on each side

WOD
6 Rounds
3 Front Squat
10 Wall balls
15 Situps

Finisher: 3×3 Windmills/each

FITNESS

Front Rack Lunge – work to a heavy 2/each

WOD
6 Rounds
3 Challenging Front Squat
10 Wall balls
15 Situps

Finisher: 3×3 Windmills/each

PERFORMANCE

Front Rack Lunge – work to a heavy 2/each

WOD
6 Rounds
3 Heavy Front Squat (Men 1.25 bodyweight/Women BW)
10 Wall balls
15 Situps

Finisher: 3×3 Windmills/each

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Wednesday March 5, 2014

Posted by on Mar 4, 2014 in Blog |

FUNDAMENTALS

Sumo Deadlift 5×5

3-6-9-12-15
Deadlift
P-lette Dips/Box Dips
Hanging knee raises

Finisher: 3 x Wall Walk or frog stands against wall

FITNESS

Sumo Deadlift 5×3

3-6-9-12-15
Deadlift (185/133)
Parallel Bar Dips
K2E

Finisher: 3×40 second handstand hold

PERFORMANCE

Sumo Deadlift 5×3

3-6-9-12-15
Deadlift(275/183)
Ring Dips
T2B – string together

Finisher: 3×1 min handstand hold

Origin Meals:  Sample tasting next Tuesday night from 4:30-7pm.  YUM!

ARP Wave Neurological Therapy:  Tyler Kleinhuizen from EvoCamps will be stopping by the gym 2x/week (solidifying days yet).  Additionally, we’ll be scheduling out a free seminar about this type of therapy and his services.  You can contact him for a free consultation, as well.

Intern Janie T. teaching jump roping progressions to 12 beginners!

P1030452

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Tuesday March 4, 2014

Posted by on Mar 3, 2014 in Blog |

FUNDAMENTALS

10-12 minute row, own pace. Rest as needed.

WOD
3 Rounds
16 Kb 2 Arm Swings
16 Kb 1-Arm Rows
16 Kb Single-sided Front Squats

Finisher: 3×3 Windmills per side

FITNESS & PERFORMANCE

12 min row at 75% effort

WOD
3 Rounds
25 Kb Swings OvH (16/20)  (24/20)
20 Kb 1-Arm Rows
20 Kb Single-sided Front Squats

Finisher: 3×3 Windmills per side

Don’t forget to grab a tee or tank for $10!  Move ‘em out!

St. Paddy Day Partner Throwdown:  Standards updated on the registration page.  We need 10 teams to make it a go!  Friday is last day to sign up.  Go HERE.

St. Paddy Logo2

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Monday March 3, 2014

Posted by on Mar 2, 2014 in Blog |

ALL LEVELS – Climbing weight

10 Rounds:  Not timed
7 Deadlift
3 Hang Power Clean
3 Push Press
3/3 Lunges
7 Back Squat

Origin Meals:  Check out their updated website and reduced pricing on the meal plans!  Stay tuned…..taste sampling night coming this week!

St. Paddy’s Day Partner Throwdown:  We made a couple of weight changes to the WOD!  We need 10 teams to make it a go!  Register HERE.

Check out this new Paleo Certified website:  www.Paleofriendly.com

Hitting new power clean PRs always makes yer’ day.   Pam threw on the extra 5lbs and wah-lah!  Every pound counts!

P1030445  P1030446

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Friday February 28, 2014

Posted by on Feb 27, 2014 in Blog |

FUNDAMENTALS

Swings (Russian Style)
12-12-12-12

Knee Ups on Parallel Bars
10-10-10-10

Row 800m
75 Single Unders/Speed Jumps
50 Sit-ups
30 Wall Balls
25 Deadlift

FITNESS

12-12-12-12
Overhead Swings (20/28kg)

Ring/Parallel Bars Tuck Hold (Seconds)
20-20-20-20

1000m Row
100 Speed Jumps (or pick the # of DU you want to work with + Speed Jumps)
75 Sit Ups
50 Wall Balls (14/20)
25 Deadlift (123/175lb)

PERFORMANCE

12-12-12-12
Overhead Swings (28/32kg)

Ring Tuck Hold (Seconds)
30-30-30-30

For Time:
1000m Row
100 Double Unders
75 Sit-ups
50 Wall Balls (16/25)
25 Deadlifts (153/205)

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Thursday February 27, 2014

Posted by on Feb 26, 2014 in Blog |

FUNDAMENTALS

Back Squat 5×5

WOD
7 Rounds
5 Back Squat
8 Box Jumps (20/16)

Finisher: 2x :30 Headstand or wall walks

FITNESS

Back Squat 7×2

WOD
7 Rounds
5 Back Squat (185/123)
8 Box Jumps (24/20)

Finisher: 5x Kick or walk into Handstand

PERFORMANCE

Back Squat 7×2

WOD
7 Rounds
5 Back Squat (275/173)
8 Box Jumps (30/24)

Finisher: 2x :40 Handstand Hold

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Wednesday February 26, 2014

Posted by on Feb 25, 2014 in Blog |

ALL LEVELS

Warmup your Power Clean

18 Min EMOM
2x Power Cleans – climbing weight

Note: Fundamentals – focus on technique and practice.  Move up weight when proficient.

Then:
21-15-9
Renegade Rows (total)
Goblet Squats (25/15) (30/20) (50/40)
Note: Advanced do squat jumps.

Introducing Kill Cliff!

It’s a recovery drink formulated by a Navy Seal based upon the premise that you can increase recovery and enhance sports performance by reducing inflammation within the body. It’s made up of natural ingredients including ginger root, green tea extract, milk thistle, ginseng root powder and an enzyme blend, and it contains no sugar, only 25 mg of caffeine, and 15 calories. We will offer two flavors  – Tasty (blood orange flavor) and the other Double Awesomeness (pomegranate/watermelon flavor).   Tasty is $3 or 2/$5 and DA is $3.50 or 2/$6.

Try it out and LOVE IT!

KillCliff_Logo2

 

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