Archive for August, 2014

Monday 20140901 10am Class

Posted: August 31, 2014 by ladygrape01 in Uncategorized

IMG_3416

Coach Dave hanging out with the National Pro Grid League CEO, Tony Budding last weekend at the Phoenix Rise Match. Dave was working player stats for the league officials. 

Due to Labor Day we will only have one class Monday at 10am. Also, due to a Field House event, there will only be the 0600 class on Thursday the 4th. 

.

S/S/S:

High Back Back Squat

3×70%

3×80%

3+ x90%

AMRAP x 70%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week  *if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

30 Minute AMRAP
1000M Row
100 DU
1 Mile Run

Scaling Options:

500m Row/100 Singles/800m Run

No Run? Row both

No DU?  200 singles if doing 1000 & 1mile

.

Xtra:

Weighted GHD

3-4 rounds of 10-15 reps using 25/10 plate

Advertisements

Saturday 20140830

Posted: August 29, 2014 by ladygrape01 in Uncategorized

no-classes

Please note that we would like as many of you  as possible at the Mid- America Center in Council Bluffs for The Battle in the Fall this weekend to cheer on your fellow TOTF athletes. Therefore, we will be canceling class Saturday. Sorry for any inconvenience. 

Also, due to a Field House event, there will only be the 0600 class on Thursday the 4th. 

Friday 20140829 @ 10am

Posted: August 28, 2014 by ladygrape01 in Uncategorized
10580215_685177441575435_1401914839568244801_n
Come cheer on Haylee Lawrence Scaled Female Athlete, first WOD Saturday @ 10:46am. Kick some ass girl! 

Please note that we would like as many of you  as possible at the Mid- America Center in Council Bluffs for The Battle in the Fall this weekend to cheer on your fellow TOTF athletes. Therefore, we will be canceling class Saturday. Sorry for any inconvenience. 

.

S/S/S:

Bench –

5×65%

5×75%

5+ x 85%

AMRAP x 65%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week

*if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

Partner WOD:

In Teams of 2, complete…

10 Pistols

20 Hand Stand Push Ups

30 Chest 2 Bar Pull ups

40 Ring Dips

50 Box Jumps (24/20)

60 Ab Mat Sit Ups

Only 1 Partner can work at a time. Other partner must hold a plank

Scaling Options:

Pistols – to box

HSPU – up to 2 mats under head

C2B – Chin above, if no then 2:1 ring row

Ring Dip – Stationary dip, if can’t then box dip

Box Jumps – 20/16

.

Xtra:

Dumbbell Row 3xMax Reps

(moderate weight)

rest as needed

Thursday 20140828 Open Class

Posted: August 27, 2014 by ladygrape01 in Uncategorized

 picstitch

Come cheer on Jeff Hart and Kimberly Groeper, Team Less Twerkin’ More Jerkin’, first WOD Saturday @ 11:35am.

Please note that we would like as many of you  as possible at the Mid- America Center in Council Bluffs for The Battle in the Fall this weekend to cheer on your fellow TOTF athletes. Therefore, we will be canceling class Saturday. Sorry for any inconvenience. 

.

S/S/S:

Deadlift –

5×65%

5×75%

5+ x 85%

add 10lbs complete a single x 3

(do not max out!)

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week

*if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

EMOM for 13 Min

Snatch (135/95)

50’ Bear crawl

Snatch = Full Snatch and then perform a 50ft bear crawl

Scaling Options:

Snatch – 70% of 1RM

.

Xtra:

Body Weight Reverse Hyper on GHD 4×15

Wednesday 20140827 Open Class

Posted: August 26, 2014 by ladygrape01 in Uncategorized

10255665_10201580555386872_6364426988937579666_n

Come cheer on John and Kelly Hendricks, team He Jerks, She Cleans, this Saturday first WOD @ 12:02pm. Good luck guys! 

.

S/S/S:

Make up Monday or Tuesday

or

Power Clean up to heavy single, shoot for 90% of 1RM

.

WOD:

18Min AMRAP:

Reps 2, 4, 6..etc…

-KB Goblet Squat (1.5/1)

-Muscle Up

-30 Double Unders

Round 1 is 2 goblet squat, 2 MUs, 30 DUs.  Round 2 is 4 goblet squats, 4 MUs, 30 DUs.  And so on and so forth

Scaling Options:

Goblet Squat – 1/.5

Muscle Up – burpee to CtB pull up, if no CTB then chin above (no jump)

DU- 2:1 SU with 5 min DU practice AFTER WOD

.

Xtra:

Clean Pulls – 5×3

Find a heavy weight (80-110% of RM) and try to increase each round.

Rest as needed between

Tuesday 20140826 Open Class

Posted: August 25, 2014 by ladygrape01 in Uncategorized

936048_662571507161371_866889256833658338_n 1150148_662572740494581_5066378778715511282_n

Battle in the Fall is this weekend! TOTF has three teams and one individual female representing TOTF. Come cheer on Mimi and Homar, team Langley Crew, Saturday at 11:44am for WOD 1. Show ’em how it’s done guys! 

.

S/S/S:

Press –

5×65%

5×75%

5+ x 85%

AMRAP x 65%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of TM found last week

*if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

For Time:

500M Row

10 Box Jump Overs (24/20)

10 Toes 2 Bar

10 Box Jump Overs (30/24)

10 Pull Ups

10 Box Jump Overs (24/20)

Scaling Options:

Box Jumps – 20/16, 24/20, 20/16 in the order of the WOD

T2B – Knees 2 Elbow

Pull Ups – 2:1 Ring Row

.

Xtra:

75 Diamond Push-ups; in as little as sets as possible

Monday 20142508 Open Class

Posted: August 24, 2014 by ladygrape01 in Uncategorized

10574427_4508099396765_7286901540785543652_n

Coach JP at the Level 2 Certification class. Watch out folks, Jp’s level of awesome just went up! 

.

S/S/S:

High Back Back Squat –

5×65%

5×75%

5+ x 85%

AMRAP x 65%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week               *if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

21-18-15-12-9-6-3:

Wall Ball (20/14)

Russian KB Swing (2/1.5)

Scaling Options:

WB – 14/12

KBS – 1.5/1

.

Xtra:

Dumbbell or Barbell Step-up; take 4 sets to work up to heavy 8 reps