Our job as coaches is to relay helpful information to you as an athlete in a way that you can understand and apply to yourself to make you better than when you walked in the door that day. While this is certainly the goal, sometimes certain things like class time constraints, larger class sizes, and other movement priorities can get in the way. So how can you as an athlete make sure that you are doing everything possible to make your experience better for when we do get around to showing you some 1-on-1 love?

 

1. Get To The Gym Early – Try and get to the gym 10 minutes before class. This will help with a number of things. It will give you time to go over the workout, ask a coach for certain progressions to movements you might not remember or are having trouble with, see how others did so you can get a feel for pace and timing, and give you time to mentally prepare before class starts. This is when you should let your coach know if you have limitations due to injury or if you are unsure of something so that they can watch you more carefully during class and give you more personalized coaching cues.

 

2. Listen During Class – Before starting a segment in that day’s programming, whether it is strength work, metabolic conditioning, or the accessory work, the coach will always go over how the movements should look and feel as well as any personal tips that they feel are beneficial. Make sure to put effort into listening to these tips even if you’ve heard them a few times over. You might just catch something new! Try and take away 2-3 cues for each movement and or WOD to store in your head before starting in. As you are warming into your starting weight, slow things down in your head and concentrate on what was said.

 

3. Ask Us To Watch – Get a set of eyes on you. You should know how a good rep or movement pattern feels before moving onto the next part of class. This will also give you undivided attention and confidence to perform in front of another’s set of eyes. You should walk away from every session with at least one cue or at least know what doing something right or better feels like.

 

4. Stay After And Ask Questions – If a coach is not engaged with another class, pull them aside and go over anything that might have not been clear during the class. This is when you can find out the “why” or the big picture behind certain cues or progressions. Ask about ways to improve movements or skills outside of class. If you have a question about something outside the gym like nutrition, sleep, or mobility then ask away! Questions are never annoying, rather they tell the coach that you are engaged and care about what they have to offer.

 

5. Share Your Goals – Have a goal in mind that you would love to reach? Share them with a coach! We can help you decide how to go about reaching your goal, if your goal needs to be broken down into smaller sequential goals, and what a good timeframe would look like for your goal. We will be putting up a goal board for the new year and providing some extra help outside of class to help you too so stay posted!

DON’T FALL OFF THE WAGON! The holidays are an easy time to put the priority of making it into the gym onto the back burner. If you feel yourself slipping, go ahead and sign up for some classes beforehand this week and MAKE IT TO THEM! We as coaches can’t drag you off the coach. All you have to do it get here:) You will feel much better when you leave!

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Upcoming Schedule

Thursday, Dec. 3 – Mobility with RJ from 6:30-7pm, SIGN UP HERE

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Monday 11/30

A) E2MOM x 10 min (5 sets)

– 1 push press + 1 push jerk + 2 split jerk

*hold receiving position of split jerks for 2-3 seconds before recovery.

 

B) Every 6 min x 3-4 sets @ 90+%:

– 25/20 cal row

– 10 shoulder to overhead (135/95, 115/75, 95/65)

– 15 burpees

 

Tuesday 12/1

A) Front squat

EMOM x 5 min

1 front squat @ 80%

+

EMOM x 4 min

1 front squat @ 85%

+

EMOM x 3 min

1 front squat @ 90%

 

B) 10 min AMRAP:

– 10 CTB pull-ups

– 20 wall balls

– 30 double unders

 

C) 3 sets not for time:

– 6-8 single leg Romanian deadlifts @ 30X1

– 20 weighted sit-ups

*hold DB under chin and place feet under heavier DBs.

 

Wednesday 12/2

A) EMOM x 15

1: Bench press x 2-3 @ 80-85%

2: 5, 10, or 15 UB T2B (work on connecting reps)

3 rest

 

B) Gymnastics Cycle

EMOM x 15 min

1: Handstand walk development (choose best option based on skill level)

a) 40 ft HS walk

b) 3-5 wall “walk-ins”

c) 15-20 shoulder touches (facing away or towards the wall

2: 5-10 supinated pull-ups (doesn’t have to be UB)

3: 20 Russian KB swings (heavy)

 

C) Optional conditioning

Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets

 

Thursday 12/3

A) Power cleans

E2MOM x 8 min (4 sets)

1 hang power clean + 1 power clean (not TnG) 65-80%

+

E2MOM x 8 min (4 sets)

1 power clean @ 85, 90, 90+, 90+%

 

B) 4 rounds for time:

– 200 m run

– 12 box jumps – SD (24/20”)

– 12 DB snatches alternating

 

C) 3 rounds not for time:

– 6-8 DB/KB Bulgarian split squats @30X1

– 10 dual DB bicep curls

 

Friday 12/4

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

 

B) E2MOM x 12 min (6 sets)

– 2 snatches from floor building from 70-90+%

*these should be caught in a squat if able

 

C) 3 rounds not for time:

– farmers carry down and back; heavy but AFAP

– earthquake bar hold 45-60 sec (heavier than last time)

– AMRAP UB strict push-ups (tight and flawless) @1010

– 10, 25, or 50 UB double unders

– 10-15 DB bent over rows per side

 

I would like to say a big THANK YOU to all the volunteers who helped make Barbells & Handlebars 2015 such a great success. It ran smoother than ever before and it wouldn’t have been possible without those that donated their time on Saturday. I also want to say how pleased I am with everyone who competed and everyone else who came out to show them their support. Seeing our community like that warms my heart. I am one proud coach!

Thanksgiving Week Schedule

Wednesday 11/25 – No evening classes

Thursday 11/26 – Gym closed

Friday 11/27 – 10 AM partner WOD

Saturday 11/28 – Regular schedule

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Monday 11/23

A) E2MOM x 10 min (5 sets)

– 3 front squats at 85%

B) EMOM x 10-14 min

E: 8 thrusters (115/85, 95/65, 75/45)

O: 12/9 cal row

C) 3 rounds not for time:

– 8-10 good mornings @ 20X1 (heavier than 11/10)

– 20 weighted sit-ups

 

Tuesday 11/24

A) EMOM x 6 min

– 5 hang power snatch (135/95, 95/65, 75/45)

B) 10 min AMRAP at 85%:

– 5 DB burpees (30ish/20ish)

– 10 T2B

– 30 DUs

– 200 m run

C) 3 rounds not for time:

– 8-10 bent over barbell row @ 20×1 (supinated grip)

– 10 DB pronated forearm curls

– 10 DB supinated forearm curls

 

Wednesday 11/25

A) Build to a 5RM push press in 10 min

B) E2MOM x 16 min (8 sets)

1: 1.1.1.1 power clean + push jerk (rest 10 sec between reps)

2: 2-3 weighted pull-ups @ 21X0

C) 10-8-6-4-2 reps for time

– power clean 135/95

– HSPU/ banded HSPU/ seated DB L-sit

 

*Remember there are NO evening classes today!

 

Thursday 11/26

No Class – Happy Thanksgiving!

 

Friday 11/27

Partner WOD

 

Saturday 11/28

Masters CF

CrossFit

Barbell/Level 2

 

 

 

Wednesday 11/25 – No evening classes

Thursday 11/26 – Gym closed, Happy Turkey Day!

Friday 11/27 – 10am class (only class of the day)

Saturday 11/28 – Regular schedule

Weekly Schedule:

Wednesday 11/18 – BB&HB Volunteer meeting at 7:30pm. Whether you are going to be helping with judging, score sheet delivery, equipment moving and breakdown, etc… please make it to this meeting!

Thursday 11/19 – Mobility with RJ at 6:30pm

Friday 11/20 – No evening classes

Saturday 9/21 – Barbells & Handlebars at Community Beer Company from 8am – 2pm! No classes as the gym will be closed. Come out and support your community!

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Monday 11/16

A) EMOM x 8 min

1 Front squat @ 23X1

*Start at heaviest weight from last week and build if able

B) 5 rounds for time @ 90% pace:

– 3 power cleans (155/105, 115/75)

– 5 push jerk

– 7 box jump – SD (24/20”)

C) 3 rounds not for time:

8-10 DB rollback tricep extensions

8-10 BB abdominal rollouts

 

*Don’t forget to sign up for classes via the SIGN IN link below!

*Sign up to compete in or volunteer for Barbells & Handlebars >HERE<.

 

Tuesday 11/17

A) Deadlift

*Set 1 – 5 reps @ 65%

*Set 2 – 5 reps @ 75%

*Set 3 – 3-5 reps @ 84% (up 2% from 11/6)

Rest 2-3 minutes between sets

B) BBHB 15.3 practice:

Every 6 min x 4 sets:

– Row 20 cal

– 20 overhead lunges (45/35, 35/25)

– 15 burpee to plate

*Go at competition pace.

C) 8 min to find max UB double unders

OR

8 min of DU practice

 

Wednesday 11/18

A) EMOM x 10 min

– Split jerk (start lighter and build to something heavy but sharp)

B) EMOM x 15-18 min (5-6 sets)

Min 1 – 6-10 Ring Dips

Min 2 – 6-10 Toes to Bar

Min 3 – 15 KB swings (tough)

*sets don’t have to be UB

C) Three sets not for time:

– Supine Ring Rows x 10 reps @ 2111

– R30S

– Side Plank x 45 seconds each side

– R30S

 

*If you plan on helping with Barbells & Handlebars, please come to the volunteer meeting tonight at 7:30pm!

 

Thursday 11/19

A) Every 2 minutes, for 8 minutes (4 sets):

– Hang Clean + Clean @ 75-85%

+

Every 2 minutes, for 8 minutes (4 sets):

– Clean x 1 rep @ 90-95%

+

Every 2 minutes, for 4 minutes (2 sets):

– Clean Pulls x 2 reps @ 95-105%

B) Back Squat

5, 4, 3, 2, 1

R3M – all should be heavy with no misses!

*This isn’t supposed to be a 1RM test but go for it if feeling it.

C) Optional conditioning:

Row 1,000m

R5M x 3 sets (keep ideal 2K pace)

*Please stay and complete outside in the strength yard if able

 

Friday 11/20

A) EMOM x 6 min (3 sets)

(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps

B) E2MOM x 10 min (5 sets)

– snatch from floor w/ 2 second pause at knee

*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.

C) 3 rounds not for time:

– BB elevated hip extensions x 8-10 @20X1

– Side shuffle sled drag down and back

– 30 sec earthquake bar hold (heavier or longer than last week)

 

*Competing in BB&HB? There will be some alternate work for you to do. This will mostly consist of some light cardio and mobility.

*No evening classes as we prep for Barbells & Handlebars 2015! We would love your support. Each spectator ticket comes with a drink ticket. They are more at the door so buy them HERE.

 

Saturday 11/21

Barbells & Handlebars – No Classes