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Wednesday
Jul012015

Thursday July 2, 2015

4pm dudes getting their strict pullups on yesterday. 

 

 

 

**Announcements, etc...**

  • FOURTH OF JULY SCHEDULE: Woohoo!!! It's the 2nd best holiday of the year this weekend!  ...well in my book anyway (and if you know me, you can prob guess my top ranked one).  In honor of our independence celebration, we will be closed on Satruday the 4th with only open gym hours on Sunday (No Skills & Drills class).  Regular hours for that weekend otherwise.  

 

 

 

BARBELL

*530pm w/ Coach Ian

 

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. 3-5 strict dips EMOM for 10 min (add weight or scale as needed); then, on the 11th minute, max reps kipping ring dips in 1 minute.   

B. Each for time: 

  • 1k row; rest 4-5 min
  • 750m row; rest 3-4 min
  • 500m row; rest 2-3 min
  • 250m row

 

 

 

 

CSPORT

A. Every 2 min, run 200m
*Plank hold for the remainder of the 2 min interval; x 3 sets (6 min)

B. 40-30-20-10
Push ups
Box jumps
Goblet squats
Sit ups

C. 3 sets:
10-15 DB skull crushers
10 ab wheels
 

 

 

 

COMP

*Barbell class w/ coach Ian (530pm)

 

 

 

KIDS

WARM UP:
200m run

10 wall squats
10 push up negatives
30s handstand hold
x 2 rounds

SKILL:
Push Jerk
3 sets of 10

GYMNASTICS:
1 min of weighted sit ups
x 3 sets

WOD:
3 rounds for time:
10 Knees to Elbow
10 Medball cleans
10 Deadlifts
5 Knees to Elbow
5 Medball Cleans
5 Deadlifts

 

 

 

 

Post results and notes to comments.
Tuesday
Jun302015

Wednesday July 1, 2015

New Cadence rowing team getting in a little workout. 

 

 

 

**Announcements, etc...**

  • FOURTH OF JULY SCHEDULE: Woohoo!!! It's the 2nd best holiday of the year next weekend!  ...well in my book anyway (and if you know me, you can prob guess my top ranked one).  In honor of our independence celebration, we will be closed on Satruday the 4th with only open gym hours on Sunday (No Skills & Drills class).  Regular hours for that weekend otherwise.  

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. clean & jerk: 1.1.1 x 5 sets; rest 3 min

B. 3-5 strict pullups EMOM for 10 min (add weight or scale as needed), then in the 11th minute, perform 1 attempt at max reps kipping pullups (no butterfly)

 C. Max sets of 25 unbroken DUs in 10 min. 

 

 

 

CSPORT

A. 3 sets:
15 thrusters
15 dips
15 lunges per leg

400m run

B. 3 sets:
10 k2e
15 push ups
20 sit ups

400m run

C. 3 sets:
10 burpees
15 KBDL
250m row

400m run

D. 3 sets:
20 sec superman hold
20 sec hollow body hold
*rest as needed b.t sets

 

 

 

COMP

*rest day

 

 

 

 

 

 

Post results and notes to comments.
Monday
Jun292015

Tuesday June 30, 2015

If you didn't hear already... Nick had himself a nice little weekend, taking 1st at the Brethren Throwdown.  Nice Job Nick!

 

 

 

**Announcements, etc...**

  • FOURTH OF JULY SCHEDULE: Woohoo!!! It's the 2nd best holiday of the year next weekend!  ...well in my book anyway (and if you know me, you can prob guess my top ranked one).  In honor of our independence celebration, we will be closed on Satruday the 4th with only open gym hours on Sunday (No Skills & Drills class).  Regular hours for that weekend otherwise.  

 

 

 

BARBELL

*5:30pm with Coach Ian

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A. snatch balance: to a heavy single

B. 40-30-20-10 rep rounds for time:

  • wall ball (20/14)
  • box jumps (24/20)
  • pushups
  • situps

 

 

 

 

CSPORT

Warm up:
Alt TABATA x 4 sets at each

 Mtn climbers

Russian Twist


A. For time:
2 min plank
+
3, 6, 9, 12, 15 reps of:
Wall balls
Burpees
+
2 min plank
**12 min time cap

B For time:
500m row
+
15, 20, 25, 30, 35 reps of:
weighted sit ups
Double unders
+
500m row
**12 min time cap

C. For time:
400m run
+
3, 6, 9, 12, 15 reps of:
KBS
Box jumps
+
400m run
**12 min time cap


 

 

COMP

*5:30pm barbell class with Ian

 

 

 

KIDS

WARM UP:
200m row

10 wall squats
10 broad jumps
10 spiderman stretch
x 2 rounds

SKILL:
Squat cleans
1.1.1.1. x 5 sets; rest as needed

GYMNASTICS:
1 min plank
1 min hip bridge
1 min rest
x 3 rounds

WOD:
15min AMRAP:
10 KBS
10 hand release push ups
10 deadlifts @ moderate weight
run 200m

 


 

 

Post results and notes to comments.
Sunday
Jun282015

Monday June 29, 2015

Someone's mobility work is paying off... can you guess whos?

 

 

 

**Announcements, etc...**

  • FOURTH OF JULY SCHEDULE: Woohoo!!! It's the 2nd best holiday of the year next weekend!  ...well in my book anyway (and if you know me, you can prob guess my top ranked one).  In honor of our independence celebration, we will be closed on Satruday the 4th with only open gym hours on Sunday (No Skills & Drills class).  Regular hours for that weekend otherwise.  

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

40 min @ ~ 75%:

  • 300m row
  • 7 hang power clean (155/105)
  • 400m run
  • 7 shoulder to overhead (155/105, from the ground)
  • 10 toes to bar
  • 20ft handstand walk
  • 20 walking lunges

 

 

 

 

 

CSPORT

3 rounds:

*take 15 sec bt each set to get to the next station

  • 1 min wall ball
  • 1 min bike or row or jump rope
  • 1 min pushups
  • 1 min bike or row or jump rope
  • 1 min KBS
  • 1 min bike or row or jump rope
  • 1 min pullups
  • 1 min bike or row or jump rope
  • 1 min box jumps

*2 min rest between rounds

*You may begin and finish at any of the stations on any round

 

 

 

 

 

COMP

2k row for time @ 90%

(Rest 3 min)

7 min amrap:

10 wallballs

3 MUs

10 Russian KBS 70/53

(Rest 3 min)

7 min amrap:

10 pushups

10 GHD situps

30 DUs

KIDS
WARM UP:
Dynamic Warm Up

SKILL:
Thrusters
 3 sets of 10
double unders
4 sets of 50 
WOD:
3 min AMRAP:
5 hand release push ups
6 front squats w/empty barbell
7 box jumps

rest 1 min

4 rounds

 

 

 

 

Post results and notes to comments.
Saturday
Jun272015

Sunday June 28, 2015

 

Fred cranking out some DUs during Thursday's workout.

 

 

**Announcements, etc...**

  • FOURTH OF JULY SCHEDULE: Woohoo!!! It's the 2nd best holiday of the year next weekend!  ...well in my book anyway (and if you know me, you can prob guess my top ranked one).  In honor of our independence celebration, we will be closed on Satruday the 4th with only open gym hours on Sunday (No Skills & Drills class).  Regular hours for that weekend otherwise.  

 

 

 SKILLS & DRILLS (930am)

*mobility/core strength/stability

 

OPEN GYM

*8am - noon 

 

 

 

Post results and notes to comments.
Friday
Jun262015

Saturday June 27, 2015

 

Aahhh... yes, double-unders beneath the watchful eye of the Shwinsor on the wall.

 

 

 

**Announcements, etc...**

  • FOURTH OF JULY SCHEDULE: Woohoo!!! It's the 2nd best holiday of the year next weekend!  ...well in my book anyway (and if you know me, you can prob guess my top ranked one).  In honor of our independence celebration, we will be closed on Satruday the 4th with only open gym hours on Sunday (No Skills & Drills class).  Regular hours for that weekend otherwise.  

 

 

BARBELL

*930am with coach Ian.  Still open to all members so come on in! 

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A.  snatch: 5-5-5-5-5; TnG, rest 3 min

*start each set as a power snatch. If you need to squat it later in the set to get all the reps, go for it. 

B. AMRAP in 15 min:

  • 200m run
  • 12 KBS (53/35)
  • 12 OH-front-back squats (115/85, all from the floor)

*round 1 do OHS, round 2 front squats, round 3 back squats, round 4 OHS again, etc... and continue to cycle through this pattern until time is up. 

 

 

 

 

CSPORT

A. 1 min @ each exercise x 2 rounds:
right side plank
left side plank
man makers

B. 800m run buy in
+
30-20-10
KBS
K2E

C. 800m run buy in
+
30-20-10
box jumps
push press

 

 

COMP

*Benchmark day

“AMANDA”

9-7-5 rep rounds for time:

MUs

Squat Snatch 135/95

 

 

 

 

 

Post results and notes to comments.
Thursday
Jun252015

Friday June 26, 2015

E-Dub crushing his deadlifts in yesterday's workout.  

 

 

 

**Announcements, etc...**

  • FOURTH OF JULY SCHEDULE: Woohoo!!! It's the 2nd best holiday of the year next weekend!  ...well in my book anyway (and if you know me, you can prob guess my top ranked one).  In honor of our independence celebration, we will be closed on Satruday the 4th with only open gym hours on Sunday (No Skills & Drills class).  Regular hours for that weekend otherwise.  

 

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. bench press: 3-3-3-3-AMRAP @ 70% of heaviest triple

B. 3 rounds, each for time: 

  • 30 pullups
  • 30 burpees

*rest 3 min bt rounds

 

 

 

 

CSPORT

A. Group warm up

B.5 rounds:
15 wall balls
20 push ups
25 sit ups
sled push: 100yd, 80yd, 60yd, 40yd, 20yd

C. 3 sets:
10 hollow rocks
45 sec plank
30 sec superman hold

 

 

 

COMP

A. 7-10 CTB pullups AFAP; rest 3 min x 5 sets

+

5 sets for time:

10 Back Extensions

15 pushups

35 DUs


 

 

 

KIDS

WARM UP:
Dynamic Warm up

 SKILL:
Turkish Get ups
3 sets of 8 on each arm

 GYMNASTICS:
Tabata
Pull ups

 WOD:
2 min plank

10-9-8-7-6-5-4-3-2-1
Wall Balls
Burpee Box jumps

2 min plank

  

 

 

Post results and notes to comments.
Wednesday
Jun242015

Thursday June 25, 2015

A little retro baseball tee for summer y'all!  This is a very limited run, so if you want one, don't wait!   Unisex sizes from XS to XL, and they're out on display in the office now.  If you find your size, just grab it and sign it out on the purchase log.

 

 

**Announcements, etc...**

  • BARBELL CLUB TRIAL!  Wanna see what Barbell Club is all about?  Email me if you're interested in a free one week trial!  You'll get to train with coach Ian and co. on Tues & Thurs at 530pm (plus the free Sat 930 class) to see how the Barbell strength program and extra Oly lifting work can improve your overall fitness and help you realize your CrossFit potential!  
  • Hey y'all, Brethren CrossFit is hosting a competition at the Silver Creek Sportsplex on June 28. Cash prizes for the winners in each division. You can check it out & sign up here: http://events.r20.constantcontact.com/register/event?oeidk=a07eawi4uh36c4d83a1&llr=ft8gw4pab&showPage=true

 

 

BARBELL

*5:30pm with coach Ian!

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. TnG Pwr clean & jerk: 5-5-5-5-5; rest 3 min 

B. 25 rounds for time:

  • 25-24-23... down to 1, UB double-unders
  • 1 deadlift (345/215)

 

 

 

 

CSPORT

A. 3 sets:
15 KBS
15 box jumps

400m run

B. 3 sets:
250m row
15 knees 2 elbows

400m run

C. 3 sets:
15 push ups
50 DUs

400m run

D. 3 sets:
15 thrusters
25 sit ups

400m run
 

 

 

 

COMP 

*Barbell with Ian, 5:30pm

 

 

 

KIDS

WARM UP:
200m row

10 wall squats
10 spiderman stretch
30 squat hold
x 2 rounds

SKILL:
Back Squat
5-5-4-4-3-3

GYMNASTICS:
EMOM for 5 min:
6-8 HSPU

Some scales for HSPU:
box push ups
DB strict press

WOD:
EMOM for 8 min:
5 KBS
8 DB push jerk
11 air squats


 

 

Post results and notes to comments.
Tuesday
Jun232015

Wednesday June 24, 2015

Getting ready to fail another attempt at a PR.  Often, these types of days are the best learning experiences. ...especially when you've got Charles bird doggin' you.  haha

 

 

 

**Announcements, etc...**

  • BARBELL CLUB TRIAL!  Wanna see what Barbell Club is all about?  Email me if you're interested in a free one week trial!  You'll get to train with coach Ian and co. on Tues & Thurs at 530pm (plus the free Sat 930 class) to see how the Barbell strength program and extra Oly lifting work can improve your overall fitness and help you realize your CrossFit potential!  
  • Hey y'all, Brethren CrossFit is hosting a competition at the Silver Creek Sportsplex on June 28. Cash prizes for the winners in each division. You can check it out & sign up here: http://events.r20.constantcontact.com/register/event?oeidk=a07eawi4uh36c4d83a1&llr=ft8gw4pab&showPage=true

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A. 5 rounds, each AFAP:

  • 10 back squats (60-65% of 1RM, from the rack)
  • 12/9 ring dips
  • 250m row

*rest 3-4 min bt rounds

B. For time:

  • 40 weighted abmat situps (45/25)
  • 50 GHD situps
  • 60 abmat situps

 

 

 

 

CSPORT

A. Group warm up

B. For time:
20 ft walking lunges
10 burpees
20 ft walking lunges
9 burpees
20 ft walking lunges....
...
1 burpee

C. 21-15-9
bench press
pull ups
GHD sit ups
400m run each round

 

 

COMP

*rest day

 

 

 

 

Post results and notes to comments.
Monday
Jun222015

Tuesday June 23, 2015

 

Father's Day berry picking at Swanton Farms... Get outside y'all, it's SUMMER!  

 

 

 

**Announcements, etc...**

  • Hey guys, CrossFit Moxie is holding a small competition next weekend at their gym in San Jose.  Events will be girl named benchmark wods only.  If you're interested in competing you can check it out here: http://moxiemadness.com/benchmarkseries/
  • BARBELL CLUB TRIAL!  Wanna see what Barbell Club is all about?  Email me if you're interested in a free one week trial!  You'll get to train with coach Ian and co. on Tues & Thurs at 530pm (plus the free Sat 930 class) to see how the Barbell strength program and extra Oly lifting work can improve your overall fitness and help you realize your CrossFit potential!  
  • Hey y'all, Brethren CrossFit is hosting a competition at the Silver Creek Sportsplex on June 28. Cash prizes for the winners in each division. You can check it out & sign up here: http://events.r20.constantcontact.com/register/event?oeidk=a07eawi4uh36c4d83a1&llr=ft8gw4pab&showPage=true

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

A. 15 min skill practice of choice (dubs, rope climbs, MUs, kipping, etc)

B.  3 rounds for time: 

  • 800m run
  • 30 box jumps (24/20)
  • 12 wall climbs

 

 

 

 

CSPORT

A. 2k/1750m row or 5k bike
*at the start and top of every other min, complete 20 sit ups
*10 min cap

B. 100 wall balls for time
*at the start and top of every other min, complete 100m run
*10 min cap

C. 3 sets:
10 push ups
15 dips
20 weighted lunges (10/leg)

D. 1 rd
2 min plank
800m run
2 min plank

 

 

 

COMP

*Barbell class w/ Ian

 

 

KIDS

WARM UP:
200m run

10 side steppers
10 banded OH press w/3s hold @ top
10 pass throughs
x 2 rounds

SKILL:
Bench Press
5x10

GYMNASTICS:
100 speed step x 4 sets

WOD:
21-15-9
OHS
Weighted Sit ups
Strict Pull ups

 

 

 

Post results and notes to comments.