Archive for August, 2014

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OPEN GYM IS 10-12 Sunday and Monday.

August 31, 2014

Anything you want, at your own schedule.

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Record scores for Friday 8-28-14 here. Beach Games update. Progenex order next week.

August 29, 2014

Skill- Kipping/Butterfly review
Work-
WOD A- Against a 2 minute clock, complete 2 rds of Cindy (5 pullups, 10 Pushups, 15 Squats) then row for calories with any time remaining. rest 2 minutes x4 cycles. Total Time 16 minutes.

WOD B- EMOM 1) 5 Deadlifts @ 275/185 2) 10 OTB Burpees 3) 20 Situps x 5 cycles. Total time 15 minutes.

Beach Games are ON, Saturday 9-11 am. but please RSVP in the Comments section, even if you’ve told me face to face that you are going. I’m 100% sure I’ve already forgotten. There is no open gym on Saturday.

Sunday Open Gym from 10-12.

I’m about to order from Progenex and will likely not order again until November. I personally see a significant difference in muscle soreness from the progenex recovery shake. Several of our membership now uses it as well, although some are more verbal about how much they love it. Jill, Geoff, Lia, Jade, Kurt, Scott Shap, Marcos, Ryan P, Clark, Larry and a few others have all tried it. If you’re on the fence based on my endorsement, talk to one of them and get their feedback. While it is more expensive than many brands, it is the only recovery shake in my experience where the results were palpable on the same day with the first dose.

Tastewise, I think Mocha is fantastic, Chocolate and Vanilla are really good, Strawberry is ok. Full disclosure, Kathleen think the Strawberry tastes “like vomit”. But recall you can get your money back if you dont like it or it doesnt work.

If you do want some in the next two months, please let me know.

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Please record your Airdyne totals here. 8-28-14

August 29, 2014
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WOD for 8-27-14

August 27, 2014

Work- 3 rft 15 reps each of t2b, ring dips, box jumps, KB swing 53/35
Strength- Weighted Pullups 4×3 for Load
Mobility

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WOD for Tuesday 8-26-14

August 26, 2014

Olympic/Skill-
3×3 Snatch Pulls @ greater than 100%
5×1 Snacth Ascending

Work-
15 amrap
30 Doubles (100 Singles)
20 Wallballs
10 Power Snatches 75/50

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BEACH GAMES SIGNUP BELOW

August 26, 2014

This Saturday, (if there’s sufficient interest) we’ll have our last team beach games of the season.

As we did on 4th of July Weekend, Wilmingtonians will meet at the gym at 8:30 and CB residents can join us at Beach Access 100 at 9am. This is immediately in front of our old location on the CB boardwalk.

We’ll divide into 2, 3 or 4 teams and show those drunken hicks what fitness looks like! Expect a mix of new events and old favorites.

Fun will be had by all and wont be repeated until NEXT SUMMER.

The cost for this event is Zero Dollars.

We need a minimum of 12 people. Please rsvp in the comments section below.

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WODS for 8-25-14 to 8-29-14

August 25, 2014

This is the 3rd and last trip through the 4 week mini-cycle. So you will have done all of the below work capacity wods 4 weeks ago. Please check your scores/times/reps ahead of performing them this week and see if you cant beat those marks. Last chance at each of these before they go on the shelf for a bit.

Monday-
Skill- Kipping Swing. If your swing is good, work on your butterfly.
Work- Max Rep thrusters in time equal to your Fran 95/65.
Strength- 10-8-6-4-2 Back Squat

Tuesday-
Olympic Skill- Snatch Pulls 3×3. Snatch (full movement) 5×1 Ascending.
Work- AMRAP in 15- 30 Doubles, 20 Wallballs, 10 Snatch @ 75/50 Lbs.

Wednesday-
Work- 3 rft 15 reps each of t2b, ring dips, box jumps, KB swing 53/35
Strength- Weighted Pullups 4×3 for Load
Mobility

Thursday-
Olympic Skill- Split Jerk Tech.
Work- 2 Mins Max Effort Airdyne x 5 cycles for total calories.

Friday-
Skill- Kipping/Butterfly review
Work-
WOD A- Against a 2 minute clock, complete 2 rds of Cindy (5 pullups, 10 Pushups, 15 Squats) then row for calories with any time remaining. rest 2 minutes x4 cycles. Total Time 16 minutes.

WOD B- EMOM 1) 5 Deadlifts @ 275/185 2) 10 OTB Burpees 3) 20 Situps x 5 cycles. Total time 15 minutes.