Broomstick Mile

by admin in WOD | 2 Comments

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9) – SIGN UP FOR THIS. NOW. before it fills up.

– if you have an SUV or truck and can help me transport our rowers over there, please contact me.

Strength/skill:

overhead squat deload

    • OHS position, mobility, and depth work
    • light overhead squat work with the PVC
      • we hit a 1 RM last week and are about to start building up to push another 1 RM in a few weeks so it’s time to deload and find our depth before beginning again

 

Conditioning:

“Broomstick Mile”

25 back squats (45/35)

25 front squats (45/35)

25 overhead squats (45/35)

400m row

25 presses (45/35)

25 push presses (45/35)

25 push jerks (45/35)

400m row

50 hang cleans (45/35)

400m row

50 hang snatches (45/35)

400m row

– 5 burpee penalty after the set every time you put the bar down

 

Post metcon time to comments.

Double Duty

by admin in WOD | 3 Comments

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9) – SIGN UP FOR THIS. NOW. before it fills up.

– if you have an SUV or truck and can help me transport our rowers over there, please contact me.

Strength:

Alternating a) and b) work sets

a) deadlift

    • 1×5 @ 75% 1 RM
    • 1×4 @ 80% 1 RM
    • 1×3 @ 85% 1 RM
    • 1×2 @ 90% 1 RM
    • 1×1 @ 95% 1 RM

b) push press

    • 5×3 heaviest possible

– warm up both the deadlift and push press concurrently such that you are ready to begin the first work set of each, one after the other (i.e. a then b, a then b, etc)

 

Conditioning:

16 min. AMRAP Tabata-style, rotating between

    • box jumps (24/20)
    • push-ups
    • toes-to-bar
    • burpees

 

Post metcon total to comments.

Speaking of rowing . . .

by admin in WOD | 7 Comments

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9) – SIGN UP FOR THIS. NOW. before it fills up.

– if you have an SUV or truck and can help me transport our rowers over there, please contact me.

2013 Athena Classic (April 20)

2013 Tough Mudder (May 18) – select your ONE team today, POUR FAYVER.

Strength/skill:

25 min. to work up to a heavy single snatch

 

Conditioning:

1000m row

3 rounds

    • 15 overhead squats (95/65)
    • 15 pull-ups
    • 15 ab-mat sit-ups

 

Post snatch weight and metcon time to comments.

Hurry up and squat already

by admin in WOD | 2 Comments

Intra-box Competition (March 6) – the first Open WOD is announced next week! sign up now if you have not! do NOT miss out!

ACF+DSCF Rowing Seminar (March 9) – this is a great opportunity. please sign up. EVERYONE can use some work on their rowing technique. it’ll keep me out of your ear while you’re on the erg in the future.

2013 Athena Classic (April 20) – i guess this is sold out? who was able to sign up for it? please reply to my post in this link.

2013 Tough Mudder (May 18) – i would like to have the teams registered by the end of this month/this week. please clean up your information in the google doc. select ONE team only.

Strength:

back squat

    • 5×5 @ 75% 1 RM

– 60 sec. rest between work sets

 

Conditioning:

14 min. AMRAP

    • 15 DUs
    • 12 kb swings (53/35)
    • 9 push-ups
    • 6 box jumps (30/24)
    • (optional: 3 HSPUs – only if you have HSPUs!)

 

Post metcon rounds to comments.

Sign up for stuff

by admin in WOD | 6 Comments

220px-Max_Planck_1933

hold him tight

Intra-box Competition (March 6) – the first Open WOD is announced next week! sign up now if you have not! do NOT miss out!

ACF+DSCF Rowing Seminar (March 9) – this is a great opportunity. please sign up. EVERYONE can use some work on their rowing technique. it’ll keep me out of your ear while you’re on the erg in the future.

2013 Athena Classic (April 20) – i guess this is sold out? who was able to sign up for it? please reply to my post in this link.

2013 Tough Mudder (May 18) – i would like to have the teams registered by the end of this month/this week. please clean up your information in the google doc. select ONE team only.

Strength:

front squat

    • 2×5 @ 80% 1 RM
    • 1×5 @ 85% 1 RM
    • 1×3 @ 90% 1 RM
    • 1×3 @ 95% 1 RM

– max plank holds between work sets

 

Conditioning:

5 rounds

    • 8 cleans (95/65)
    • 8 lateral bar-hop burpees
    • 8 pull-ups
    • 8 sumo deadlift high-pulls (95/65)
    • 8 ab-mat sit-ups

 

Post metcon time to comments.

Sounds like someone has a case of the Mondays

by admin in WOD | 9 Comments

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

2013 Athena Classic (April 20)

2013 Tough Mudder (May 18)

Strength:

20 min. to work up to a heavy single clean-hang clean-hang power clean

 

Conditioning:

4 rounds (20 min. cap)

    • 250m row
    • 12 knees-to-elbows
    • 3 wall walks
    • 12 wall balls (20/14)

 

Post clean complex weight and metcon time to comments.

Open Box

by admin in WOD | Comments Off on Open Box

You know the drill….get in here between 11 am and 2 pm for some Open Box action.

China is beating us

by admin in WOD | 3 Comments

oh no he d’int

VDL Grassfed Beef Order (TODAY @ 9 am)

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

2013 Athena Classic (April 20)

2013 Tough Mudder (May 18)

Strength:

20 min. to establish a heavy position-1 hang snatch

    • wear some sweatpants

 

Conditioning:

30s on/30s off for 16 min. AMRAP

rotate between the following stations

    • max effort (ME) wall balls (20/14)
    • ME ab-mat sit-ups
    • ME russian kb swings (53/35)
    • ME burpees

– count total reps throughout the metcon

 

Post 2-position snatch weight and metcon score to comments.

You Can’t Front On This

by admin in WOD | 4 Comments

VDL Grassfed Beef Order (TOMORROW)

Intra-box Competition (March 6)

ACF+DSCF Rowing Seminar (March 9)

2013 Athena Classic (April 20)

2013 Tough Mudder (May 18)

Strength:

front squat

    • 1×5 @ 75% 1 RM
    • 1×4 @ 80% 1 RM
    • 1×3 @ 85% 1 RM
    • 1×2 @ 90% 1 RM
    • 1×1 @ 95% 1 RM

– do NOT exceed these percentages

 

Conditioning:

3 rounds

    • 6 jerks (155/115)
    • 30 double-unders
    • 12 toes-to-bar

 

Post metcon time to comments.

Finalizing the VDL Grassfed Beef Order

by admin in Announcement | Comments Off on Finalizing the VDL Grassfed Beef Order

Hey crew,

I just got an email last night about the VDL grassfed beef delivery. They are coming down this Saturday at 9am to drop off the meat. Apparently, supplies are limited these days (I can attest to this – the other day Chipotle had a sign up about having to use “conventionally” raised beef for the time being). The following is what is available:

    • 8 mixed shares
      • consisting of 6 pounds of hamburger, ~3.5 pounds of roast, and ~3.5 pounds of steak
      • share sizes vary between 11 and 15 pounds apiece
      • $5.80/lb
      • share costs vary between $64 and $87
    • 15 all-hamburger shares
      • consisting of 12.5 pounds of 99% lean hamburger split into 11 packages just over one pound apiece
      • $5.40/lb
      • most shares cost about $67.50

The following 9 (nine!) people are signed up for mixed shares:

    • Brandon Arnold
    • Richard Bray
    • Tim Scheetz
    • Sam Corbo
    • Colin Tinley
    • Michaelia Fosses
    • Matt Hayes
    • Tom Pierce
    • Sophia Kamberos

I have already taken myself off this list but we will either need someone to volunteer to drop their mixed share request or the last person to sign up for one is just SOL. Additionally, those who requested parts of mixed shares will not be able to be accommodated. Sorry guys! It is what it is.

 

14 all-hamburger shares are still available though (I’ll be snagging one of those!) so let me know if you’d like one of those too or are one of the people above who would like to switch from a mixed share to an all-hamburger share.

 

PLEASE come by the gym at 9 am on Saturday to claim your meat. The shares will be distributed on a first come, first serve basis so whoever is there first will get to pick the size share they want. If you are on the list above you have already committed to a share so if you are last to arrive, you get whatever the last share is. Again, I apologize. It is what it is. Shares will be available for pick-up until 11 am Saturday and then again on Sunday during Open Box hours between 11 and 2.

 

Thanks!!! and MEAT