All,
on Monday 20 August Joe Westerlin will be a special guest coach at the 6:00am class.
Joe is a CrossFit level 4 coach and member of the seminar staff. He is a former strength and conditioning coach at UNO. He has trained several games athletes including Stacie Tovar and Reigning 35-40 masters champion Kyle Kasperbauer.
This is a great opportunity to get coaching from one of the best CrossFit coaches in the country.
Please join us for this special class on Monday!
All,
Starting on Wednesday 1 August TOTF is officially changing their programming.
The good people at CompTrain are allowing us to follow their programming, which is a great thing for us.
So, If you want to see what the programming for the day is you just need to check out CompTrain here:
http://comptrain.co/class/programming/
Also, if you are on Beyond the White Board you can follow them there and get the programming that way.
See you at the Box!!!
All, Here is the latest and greatest for our schedule
Monday, Tuesday, Thursday and Friday – 0600-0700 in the tennis courts
Wednesday – 0600-0700 in the pool
Programming – We are working on outsourcing our programming. When we have it finalized you will all know.
We are currently operating out of tennis court #3 and are moving to #2 starting on Monday. The gym has removed the net so we will have more space to work.
I have been hearing different things on the roof construction. Here is the latest. The construction will continue till November and maybe longer due to weather. Not sure when we will move back to the box.
We are good to move more equipment up if we want to, which we will.
The gym is buying more stuff for us! More to follow on that, but expect to see a nice expansion of the Box in the near future.
Hope to see you all on Monday.
Alright, we finally have approval from the gym to move some equipment to Tennis Court #3 so we can get back to a normalish class.
tomorrow at 0530 we begin to move equipment. Please show up early and help, there are a lot of things we need to move.
thanks for all of the support.
See you early tomorrow.
So, we are two full weeks into the summer. Hopefully you have been enjoying the programming so far. If not, well, it’s going to get even more fun.
18 June
Every minute on the minute until you cannot finish rep scheme in the allotted time (Max 21 minutes)
– 5 Snatch grip Deadlifts 100/70lbs
– 5 hang Power Snatches 100/70lbs
– 5 Over Head Squats 100/70lbs
** If you fail a minute – Rest the next minute and start again.
19 June
5 Rounds for time:
Row 500m
DB Bench Press 65’s/45’slbs 15 Reps
20 June
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 200 meters then double-unders
From 2:00-3:00, Push Press 95/65lbs
From 3:00-4:00, pull-ups
From 4:00-5:00, 95/65lbs hang squat cleans
21 June
For Time
21 Thrusters 95/65lbs
21 Calories Row
21 Burpees
18 Thrusters 95/65lbs
18 Calories Row
18 Burpees
15 Calorie Row
15 Thrusters 95/65lbs
15 Burpees
22 June
1-2-3-4-5-6-7-8-9-10 For Time of:
135/95lbs Deadlifts
135/95lbs Clean
135/95lbs Push Jerk
11 June
Fight Gone Bad!
This WOD was created by Coach Glassman for MMA star BJ Penn as he was preparing for a championship fight against UFC Champion Matt Hughes. It was designed to mimic the metabolic demands of a MMA fight. After 5 rounds (the Championship version) BJ was spent and lying on the floor, Coach asked him how was it. BJ’s response, “It was like a fight gone bad.” Thus it was named. The good thing for BJ is that his championship fight did not go bad and he took the belt.
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.
12 June
Overhead squat 10-5-3-1-1-1-3-5-10 reps
** pick a weight you can use do for 10 and increase the weight as the reps go down, then decrease
As reps go back up. Don’t rest more than 2 min between reps.
13 June
Sisson
Complete as many rounds as possible in 20 minutes of:
rope climb, 2 ascent – No jump! (note, it’s written as 1 15′ climb, so we do two 12′ climbs)
5 burpees
200-meter run
If you’ve got a 20-lb. vest or body armor, wear it.
14 June
Skill work: Pistols (10 mins)
Deficit deadlift 3-3-3-3-3 reps
Stand on extra plates so that your grip on the barbell is lower than in your normal setup.
15 June
“Full Squat Isabell”
30 Squat Snatches at 135/95lbs for time
100 Double unders for time
4 June
Cash In 100 Double unders
5 rounds for time of:
25 Abmat sit-ups
20 Romanian DB Deadlifts 45’s/25’slbs
15 DB Push Press 45’s/25’slbs
5 June
Skill – 10 Minutes of DU technique
3 rounds Unbroken of:
75/55-lb. overhead squats, 15 reps
15 GHD sit-ups
30 Unbroken Double unders ( Scale – Cut DU numbers down to 10 first. If they can’t do 10, then do 60 unbroken SUs)
** Rest 3 mins between rounds. Rounds must be unbroken. Chose a weight appropriate for you to go unbroken. Weights must stay consistent throughout all 3 Rounds
6 June
21-15-9 reps for time of:
275\205-lb. deadlifts
Strict ring dips
7 June
2 rounds for time of:
21 Ring pull-ups
21 Weighted AbMat sit-ups 25/15lbs (Plate)
8 June
Skill: Handstand Hold 3 minutes
5 rounds for reps of:
1 minute of 185\125lbs. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows
