Saturday: 150815

Posted: August 14, 2015 by Todd Katz in Uncategorized

In Honor of Ashley Zelinski’s Brother-in-Law:

6 Rounds For Time:
8 Clean and Jerks (155/115)
11 Box Jumps 24/20
4 Weighted Ring Dips (use a tough weight. do negatives if you don’t have a dip yet. no bands)

Officer Trey Michael Hutchison (badge # 7204) was shot and killed on August 11, 2004 in Bossier City, LA when he responded to a 911 hang-up call that involved a suicidal male subject.

The officer arrived at the scene and was ambushed when he walked to the door. He was shot twice in the back with a shotgun used by the suspect. The fatal rounds struck him in areas his vest did not protect.

A back up officer arrived on the scene moments later and discovered Officer Hutchison on the ground. The officer called for assistance and immediately began CPR.

A state police robot later located the suspect’s body inside the house. The suspect had sustained a self inflicted gunshot wound.

Officer Hutchison had served with the Bossier City Police Department for just under 1 year. Previously, he had served with the Lufkin, TX Police Department for 5.5 years.


Friday: 150814

Posted: August 13, 2015 by Todd Katz in Uncategorized

Reminder: No 4:30 PM Strongman

Part A) 4 Rounds NFT (8 minute cap)
10 Alternating Pistols
10 Feet Handstand Walk (hold for seconds either against wall or away from wall)

Part B) RDL (15 minutes work up to a heavy double)

Part C) 3 Rounds for Time: (20 min. cap)
800 Meter Run
30 Situps
15 RDLs 225/155

Post load and time to comments:

Thursday: 150813

Posted: August 12, 2015 by Todd Katz in Uncategorized

Part a) Hang Power Clean (15 min. work up to a heavy triple)

Part b) EMOM 21
Minute 1: 3 Hang Power Cleans @ 75% of your finishing weight
Minute 2: Max Effort Double Unders
Minute 3: 20 Push-Ups

Post load, total double unders, and any missed reps to comments:

Wednesday: 150812

Posted: August 11, 2015 by Todd Katz in Uncategorized

Part A) Skill Work (7 min. work on handstands/or handstand walking)

Part B) For Time:
1000 Meter Row
30 Russian KB Swings 2/1.5
800 Meter Run
20 Russian KB Swings
500 Meter Row
10 Russian KB Swings 2/1.5
400 Meter Run

Post Time to comments:

Tuesday: 150811

Posted: August 10, 2015 by Todd Katz in Uncategorized

Part A) Front Squat (10 minutes warmup to 75% of last week’s 10 rep front squat) Then:
1 x 10
1 x 9
1 x 8
1 x 7
1 x 6
1 x 5
1 x 4
1 x 3
1 x 2
1 x 1

60 seconds rest between sets. Add 5 pounds each set.

Part B)
3 Rounds for Time:
20 Wall Ball Shots 20/16 10 ft
20 Pull-Ups

Post time to comments:

Monday: 150810

Posted: August 9, 2015 by Todd Katz in Uncategorized

Part A) 35 min. cap

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Part B) ARAP 6
10 Burpees
10 Box Jumps 20 inch

Post loads and rounds completed to comments.

Compare to: 140204

Saturday: 150808

Posted: August 7, 2015 by Todd Katz in Uncategorized

Notes: As of Friday August 7th we will be putting the Friday Strongman on temporary hiatus. Check back in the Fall to see if we will reactivate the class

A few big Saturday WODs we’ve got planned! WOD for Dogs, REPs for MS, and definitely one not to be missed on the 15th. Stay tuned for more information.

Also, would you like to try a longer workout? We are currently experimenting with a format that we are calling “Warrior Fit”. A lot of what you already know will be in this class, however, there will be a lot more work and it will fit within about a 60 – 75 minute class window. There will be 5 -7 parts of the workout. Each part will be time capped and you will be responsible for moving from part to part and ready to go when the coach yells GO! We will be testing the Warrior Fit format in an upcoming Wednesday 7:30 PM class. This isn’t exactly Endurance work although there is a lot of work and it will take a lot of your endurance. This isn’t exactly CrossFit because by definition since the work is long, the intensity will drop off at least relative to what you are used to. You will certainly see similar formats of EMOMs, AMRAPS, and for time(s). If this interests you please leave a note in the comments section.

And Now For Something Different:

As Many Rounds as Possible in 25 Minutes:
Using a Pair of Dumbells perform the following Complex:
1 Pushup on the DBs
Right Arm Row
Left Arm Row
Right Arm Curl
Right Arm Press
Left Arm Curl
Left Arm Press
Then Two of Each Movement
Then Three of Each Movement
Then 4, 5, etc…
Every time you complete a multiple of 5, run half way around the building and 20 situps.

Post your final round number and any reps within the round.

Coach’s Notes: You must complete all of the reps for each movement before moving on. So for example in round 5. It’s 5 Pushups, 5 Rows right arm, 5 Rows Left Arm, 5 Deadlifts, 5 Curls Right Arm, 5 Presses Right Arm, 5 Curls Left Arm, 5 Presses Left Arm.