Posted: April 24, 2014 by Todd Katz in Uncategorized
Part A) Overhead Squat (10 minutes work up to a moderate heavy weight)
Part B) Snatch Balance (10 minutes drop the weight from your overhead squat by 40% and rebuild)
Part C) Muscle Snatch 1-1-1-1-1 (last rep should be a weight you can still muscle snatch but you are very comfortable power snatching)
Part D) Power Snatch 1-1-1-1-1 (last rep should be a weight you can still power snatch but is the beginning weight for you to receive in a full Squat)
Part E) Snatch 1-1-1-1-1 Remainder of time Receive the Snatch in a full squat.
Coach’s Notes: These are all complex movements and if you have a weakness in one particular area, you may use the entire class time to work that area. For example, if your goal is to do a full squat snatch but you struggle with the Overhead squat, you should may work on the Overhead Squat for a longer period of time. If you struggle with fast arm speed, work more time doing muscle snatches. If you want to work foot position I’d recommend working Snatch Balance and Power Snatch. The above grouping is a suggestion to working on Snatch and/or your Snatch Technique. Please come in and take advantage of this type of class, especially if the Snatch is a problem area for you.
Posted: April 23, 2014 by Todd Katz in WODs
Tags: Chest to Bar Pullups, Front Squat
Notes: Reminder, Advocare 24 day challenge seminar at 7:30 PM tonight in place of regular class.
This Sunday, we will introduce a Strongman Class at 10:00 AM, followed by Open Gym from 11:00 am to 1:00 PM. These are now on the class calendar, PLEASE REGISTER FOR THEM! If they do not show up in your calendar, let me know.
The Strongman program will utilize the odder objects in the box. (i.e., Tires, Stones, to begin with… We will be making an investment in additional strongman equipment in the next few weeks).
Part A) Front Squat (15 minutes work up to a heavy triple)
Part B) 15-12-9-6-3 Reps for time:
Front Squat 70% of your best triple in part A
Chest to Bar Pullups
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Posted: April 22, 2014 by Todd Katz in WODs
Tags: Filthy Fifty
Reminder: Advocare 24 Day Challenge Informational Session this Thursday at 7:30 PM. No regular class during this time. If you plan on attending this session please register under “EVENTS”. I’d like to get an idea how many seats, boxes, med balls, etc.. to put out. Thanks.
1 Round for time:
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions (hip extensions)
50 Wallballs, 20/14 lbs ball (10ft)
50 Double Unders
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Compare to: 140117
Posted: April 21, 2014 by Todd Katz in Uncategorized
5 Rounds for Reps:
1 Min: Row/Cal
1 min KB swing 1.5/1 pood
1 min Situps
1 min box jumps 24/20
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Posted: April 20, 2014 by Todd Katz in Uncategorized, WODs
Tags: Push Jerk, Run, Toes to Bar
Part A) Push Jerk (15 minutes work up to approximately 85% of your best triple)
Part B) 3 Rounds For Time:
400 Meter Run
15 Toes to Bar
10 Push Jerks 135/95
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Posted: April 20, 2014 by Todd Katz in Uncategorized
A very big thank you to my all of my coaches who were able to help cover classes while I was on vacation!!! You guys are awesome!!!
Reminder: This Thursday night at 7:30 PM will be the ADVOCARE kick off. As I’ve previously mentioned to many of you… Each time I visit Florida (usually twice a year) I go to one of two boxes in the West Palm Beach Area. I am pretty astonished at how many people use the Advocare products. Here is a link to Rich Fronning’s Advertisement of the products he uses. I plan on trying the Advocare 24 day challenge to see for myself how well this product works.
Dr. Todd Miller from George Washington University will be coming in Thursday night to speak about Nutrition and how the products can help us during the 24 day challenge. From What I’ve learned there are two path’s to the challenge… a weight loss / slimming challenge and a performance challenge. We will learn more about that Thursday.
I’m hesitant to call this a Nutrition Challenge in the way I’ve done them in the past. However, no supplement can replace good nutrition. I strongly suspect that Nutrition MUST BE A PART OF THIS PROCESS!!! So this 24 day challenge will take the place of our traditional Spring Nutrition Challenge. To join this challenge however, will mean using the Advocare products.
The Date of the kick off is Thursday April 24th at 7:30 PM. We will use that class spot to host the Dr. Miller and learn about the challenge. The Challenge itself will probably not start until the 1st or 2nd week of May. I don’t believe we will be able to buy the products this Thursday if you choose to do the challenge.
Please let me know if you have any questions. I believe the price of a challenge product kit is around 200 dollars…. but it does come with a lot of stuff. Again, let’s all learn more about this on Thursday night.
Posted: April 19, 2014 by Todd Katz in Uncategorized
I Think I forgot to put this post out and change the Zen Schedule. My apologies. I will take care of that immediately.