We are still looking for competitors for Barbells & Handlebars! If you are interested in competing, go >HERE< to register!

Weekly Schedule:

Tuesday 11/10 – Barbells & Handlebars “Non-Profit Tuesday” @ Craft And Growler. Come out and support!

Thursday 11/12 – Mobility with RJ @ 6:30pm

Wednesday 11/18 – BB&HB volunteer meeting at the gym @ 7:30pm

——————–

Monday 11/9

A) E2MOM x 10 min (5 sets)

1 Front squat @ 23X1 + 1 front squat

*start and stay at heaviest weight from last week

+

BBHB WOD 15.3

6 min time cap:

– Row 30/25 calories

– 30 Overhead weighted lunges

– 30 burpee to plate

– 30 Plate OH lunges

– Row 30/25 calories

+

3 rounds not for time:

– 25 DB hip extension (elevated) @ 20X1

– R30S

– 10 BB roll-outs

– R30S

 

Tuesday 11/10

A) EMOM x 10 min

– Push press

*Build to 100+%

+

BBHB WOD 15.2

8 min AMRAP:

– Clean & jerk (115-155/75-105)

– 30 Double unders

*C&J ascend by 1 rep each round.

+

3 rounds not for time:

– Good mornings x 8-10 reps @ 3011 (heavier than 11/3)

– Rest 60 seconds

– Banded hamstring curls (green band) x 10-15 reps

– Rest 60 seconds

 

Wednesday 11/11

A) EMOM x 15 min

1: Bench press x 2-3 @ 85-87%+ (5-10lb heavier than 10/29)

2: Bent over BB row x 5-6 @ 20X1 (tough but on tempo)

3: Foam roll x 45 sec

*Hit your calves, IT bands, hip flexors, lower back, shoulder blades. Basically work from bottom to top.

+

For time:

– 400 m run, then…

– 10 rounds for time of:

• 4 CTB pull-ups
• 8 CTG push-ups
• 12 KB swings (53/35)

– 400 m run

 

Thursday 11/12

A) 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.

+

3 rounds at 90%:

– 500/400 m row

– 20 Wallballs (20/14)

– 15 T2B

– 10 Burpee box jump – SD (24/20”)

R4-5M between rounds; keep same pace throughout.

 

Friday 11/13

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)

– 1 snatch from mid thigh + 1 snatch from 2” below 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.

C1) Hand over hand sled pull AHAP length of gym

C2) 6 TGUP (heavier than last week)

C3) Earthquake bar OH hold x 30-60sec

x 3-4 sets

Upcoming Events:

Thursday 11/4 – Mobility with RJ

Tuesday 11/10 – Non-Profit Tuesday @ Craft & Growler benefitting Barbells & Handlebars

Saturday 11/21 – Barbells & Handlebars (sign up to compete OR volunteer HERE)

——————–

Monday 11/2

A) E2MOM x 10 min (5 sets)

1 Front squat @ 23X1 + 2 front squat

*start at 65% and work to something heavy

+

Against a 4-minute running clock x 3 sets

– Row 500/400m

– 20 Wall Ball Shots

– Pull-ups for max reps in remaining time.

*R4M between sets

 

Tuesday 11/3

A) E2MOM x 6 min (3 sets)

– 3 power cleans

+

E2MOM x 6 min (3 sets)

– 2 power cleans

+

E2MOM x 8 min (4 sets)

– 1 power clean

B) For time (tester):

15, 12, 9 reps of…

– Power clean (135/95, 115/75, 95/65)

– Burpees

*Power cleans should be at a weight that is or near being UB.

C) 3 sets not for time:

– Good mornings x 8-10 reps @ 3011

– Rest 60 seconds

– Banded hamstring curls (green band) x 15-20 seconds

– Rest 60 seconds

 

Wednesday 11/4

A) Push Press

5, 3, 2, 1, 1, (1); R2-3M – Build to a new 1RM

B) 3 sets for max reps of:

– 60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press

– 60 Seconds of supinated strict pull-ups

R60S then immediately followed by…

3 sets for max reps of:

– 60 Seconds of ring dips

– 60 Seconds of bent over BB row (65/45)

*Compare to 10/6

C) 3 sets not for time:

– max accumulated L-sit (can use partner or high knee hold off box)

– R30S

– 15-20 reverse snow angel

– R60S

 

Thursday 11/5

A) 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.

+

4 sets for max reps:

– 60 seconds of Russian KB swings (53/35)

– 60 seconds of DB push press (35/20)

– 60 seconds of goblet hold reverse lunges

– 60 seconds of rowing for calories

– 60 seconds rest

 

Friday 11/6

A) Deadlift

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 75%

Set 3 – 3-5 reps @ 80-82% (up from 10/14)

Rest 3 minutes between sets. Don’t let form get sloppy.

B1) Sled drag AHAP down and back

B2) 8 alternating TGUP (heavy but consistent)

B3) DU practice or 50-100 DUsx 3 sets total

 

Saturday 11/7

8am Masters CF

9am CrossFit

10am Level 2

11am Free Intro To CrossFit

 

Check out the first WOD of Barbells & Handlebars 2015 going down on Saturday, November 21st! Want to try out a competition? This one is great for your first. Barbells, beer, and all the money going to charity… What more could you ask for? Video below.

Here’s what’s going on this week:

Monday 10/26 – Start of Prep Course

Thursday 10/29 – Mobility from 6:30-7pm

Saturday 10/31 – Hydrostatic Body Fat Testing from 8-11am SIGN UP HERE

Sunday 11/1 – Skills Review (more info TBA)

——————–

Monday 10/26

A) Take 15 min to build to a 5RM back squat

– Goal is at least 85% of 1RM

+

“Fran”

21-15-9 reps:

– Thrusters (95/65)

– Pull-ups

 

Tuesday 10/27

A) E3MOM x 15 min (5 sets)

– 6 TnG push press at same weight as last week (or heavier if possible)

+

3-4 sets very hard effort:

– 12 alternating DB snatch (50-75/20-45)

– 8 burpees AFAP

– 30 sec all out row

R3-5M

 

Wednesday 10/28

A) E2MOM x 6 min (3 sets)

– 2 power cleans + 1 front squat

+

E2MOM x 6 min (3 sets)

– 1 power clean + 1 front squat

+

E2MOM x 6 min (3 sets)

– 1 squat clean

*Build over the course of 9 sets to something heavy

+

4 rounds for time:

– 400m run

– 20 wall ball

– 10 T2B

 

Thursday 10/29

A) EMOM x 15 min

1: Bench press x 3 @ 83-85%+ (5-10lb heavier than 10/15)

2: Bent over DB row x 8-10 R

3: Bent over DB row x 8-10 L

+

1 time through:

– Deadlift x 15 reps @ 2011

– R20S

– Max reps of strict/kipping/banded HSPU or L-seated DB press

– R2M

– Deadlift x 10 reps @ 2011

– R20S

– Max reps of strict/kipping/banded HSPU or L-seated DB press

– R2M

– Deadlift x 5 reps @ 2011

– R20S

– Max reps of strict/kipping/banded HSPU or L-seated DB press

 

*Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

*If you’re unable to get a minimum of 5-6 HSPU, perform either kipping or banded or an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

 

+

3 rounds not for time:

– 8-10 Db tricep rollback extensions

– 8 weighted pull-ups (build to heavy set) OR 4 negative pull-ups (3-5 second descent)

 

Friday 10/30

A) Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

B) Every 90 sec x 15 min

– snatch + snatch w/ 2 second pause at knee cap x 2 reps

*build but keep technique on point, compare to 10/16

C1) 20 dual KB front rack walking lunges (heavy); R60S

C2) 1 lap farmers carry AHAP; R60S

C3) 50-100 double unders or 2 min of DU practice; R60S x 3 sets

 

Saturday 10/31

8am Masters CF

9am CrossFit

10am Level 2

Also, check out this awesome No Ordinary Race recap video!

Weekly Calendar:

Thursday 10/22 – Mobility from 6:30-7pm. This is a free service we offer you as athletes. Take advantage of it and learn how you can be moving better and pain free!

Saturday 10/24 – Top Golf 12-2pm. We will be reserving two stalls. Come out and hit some golf balls! No golf experience required.

——————–

Monday 10/19

A) E2MOM x 10 min

– 3 back squats @ 85%

+

Every 8 minutes, for 24 minutes (3 sets):

– Row 500/400 Meters

– 10 Hang squat cleans (135/95, 115/75, 95/65)

– 10 Push jerks

 

*If partnered up, partner #2 starts 4 minutes in. Pace should be tough.

 

Tuesday 10/20

A) quickly build to a tough power snatch double in 8-10 min

B) EMOM x 5 min

– 5 TnG power snatches @ 75% of A

*pick a weight that you can stay efficient at while maintaining proper mechanics

+

“Helen”

3 rounds for time all out:

– 400 m run

– 21 KB swings 53/35

– 12 pull-ups

 

Wednesday 10/21

A) E3MOM x 9 min

– 8 push press TnG at 5-10lb heavier than last week (10/15)

B) 4 sets of:

– 5-10 or 10-15 strict HSPU (pick depending on ability)

R30S

– 8-10 seconds of bent over supinated barbell rows @ 2111

R30S

– 30 seconds of double unders

R30S

+

Optional conditioning work:

Row 350/300 m x 4-5 sets

– R3M, goal is max each set

 

*Sub CTB pull-ups with regular strict pull-ups or tough banded pull-ups.

*Sub HS walk with handstand hold + shoulder touches facing away or towards wall.

 

Thursday 10/22

AMRAP x 6 min @ 90%

– 8 wallballs 20/14

– 6 pull-ups (or 2 muscle ups)

– 30 double unders (60 singles)

R3M

 

AMRAP x 6 min @ 90%

– 8 KB swings 70/53

– 6 Goblet hold reverse lunges

– 1 hill run (to where fence stops)

R3M

 

AMRAP x 6 min @ 90%

– 8 DB push press (55/35)

– 6 T2B

– 350/300 m row

R3M

 

AMRAP x 6 min @ 90%

– 8 Alt. DB snatch (50-75/20-45)

– 6 Box jumps – SD (24/20”)

– 1 hill run

 

+

3 rounds not for time (accessory work):

– 10-15 supine hamstring curls w/ medball

– 8-10 seated DB external rotation / arm

 

*MOBILITY FROM 6:30-7PM!

 

Friday 10/23

A) EMOM x 5 min

Front squat

2 reps @ 60%

2 reps @ 65%

2 reps @ 70%

1 reps @ 75%

1 reps @ 80%

R60S then… E2MOM x 10 min (5 sets)

1 rep @ 85%

1 rep @ 85-90%

1 rep @ 90%

1 rep @ 90+%

1 rep @ 90+%

*Test 1RM if feeling it.

B) E2MOM x 16 min (8 sets)

– squat clean + split jerk (start at 65% of weaker movement)

+

8 min AMRAP:

– 1 thruster 95/65

– 30 Double unders (90 singles)

*Add 1 thruster each round.

 

Saturday 10/24

8am – Masters CF

9am – CrossFit

10am – Level 2

12-2pm – Top Golf!!!

 

Barbells & Handlebars registration is now live! This is a huge charity competition that we put on every year at Community Beer Company and it is perfect for your first competition. Interested? SIGN UP HERE.

You’re all invited to No Shower Happy Hour at On Rotation this Thursday evening from 6:30-8:30ish pm. Come after work or straight after class for a beer or three and hang out with your favorite people.

——————–

Monday 10/12

A) E2MOM x 10 min (5 sets)

– Back Squat x 5 @ 80%

*Compare to 10/5

+

AMRAP in 5 min:

– 50/35 cal row

– 20 pull-ups

– burpees in remaining time

R5M x 3 sets

 

Tuesday 10/13

A) Every 90 seconds x 15 minutes (10 sets)

– 1 power clean + 1 push jerk + 2 split jerk

*pause 2 seconds in receiving position of split jerk before recovering

B) E3MOM x 9 min (3 sets)

– 10 TnG Push Press

*All at heaviest weight used last week (10/6)

C) EMOM x 10-14 min:

E: Power clean singles x 4 @ 70% 1RM clean

O: 5 Burpee box jump – SD

 

Wednesday 10/14

A) Deadlift

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 70%

Set 3 – 3-5 reps @ 80% (up from 10/1)

Rest 3 minutes between sets. Don’t let form get sloppy.

+

Every 5 min x 3-4 sets @ 90%:

– 400 m run

– 20 wallballs 20/14

– 20 Russian KB swings 70/53

 

Thursday 10/15

A) EMOM x 15 min

1: Bench press x 3 @ 80%+ (heavier than last week 10/9)

2: Bent over DB row x 8-10 R

3: Bent over DB row x 8-10 L

B) EMOM x 21 min

1: 30 sec ring dips @ 20X2 (turn out elbows up top)

2: 30 sec T2B

3: 40 DU (80 singles of DU practice)

+

Optional: 800m sled drag not for time

 

No Shower Happy Hour at On Rotation! Starts at 6:30pm. 

 

Friday 10/16

A) Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

B) Every 90 sec x 15 min

– snatch w/ 2 second pause at knee cap x 2 reps

*build but keep technique on point

+

Advanced

For time, w/ 10 min cap:

– 10 thrusters 135/95, 115/75

– 10 burpee over the bar

– 10 squat clean thrusters

– 10 burpee over the bar

– 10 clean and jerk

– 10 burpee over the bar

 

Intermediate

3 rounds for time, w/ 10 min cap:

– 10 thrusters 95/65

– 10 burpee over the bar

 

Saturday 10/17

8am Masters CF

9am CrossFit

10am Level 2 CrossFit

11am Intro to CrossFit

Is CrossFit a sustainable method of reaching your fitness goals? Maybe you should ask coach Drew. Today marks her 7th year anniversary of starting CrossFit and she will be able to tell you first hand that it’s not all smiles and cupcakes. You will hit bumps along the road, you will discover who you are at your physical and mental limit, but you will keep getting better. Here is what she has to say about her journey.

“Seven years ago today I walked into my very first CrossFit class at old school BTB and started my day with a hero workout, “Ryan,” consisting of 5 rounds of 7 muscle ups and 21 burpees. Naturally those muscle ups consisted of green band assisted pull ups and ring dips, but I did all the damn burpees. Over the next few days, I got all the weight taken off my back squat bar, unsuccessfully tried to clean 100 pounds like 20 times in one day, and would only complete box jumps on the soft tire because I was scared.

Upcoming Events:

– Thursday Mobility with RJ from 6:30-7ish. Come work out areas affected by this weeks programming as well as any ongoing problem spots. Class is every Thursday evening.

Near Future…

– Thursday 10/15. No Shower Happy Hour at On Rotation from 6:30-8:30pm.

– Saturday 10/24. Top Golf. Come get some swings in with the EDCF crew. Time TBD.

Things to Note: 

– Please sign up for classes! It takes literally 60 seconds to sign up for your classes for the rest of the week! Go HERE.

——————–

Monday 10/5

A) E2MOM x 10 min (5 sets)

– Back Squat x 5 @ 75%

B) EMOM x  min

Min 3: 8 thrusters (115/75, 95/65, 75/55)

Min 2: 12/9 cal row

Min 3: 6-10 burpees

 

Tuesday 10/6

A) EMOM x 10 min

Min 1: Push press TnG x 2 (tough but build each set)

Min 2: Weighted/Negative pull-up x 2 (tough but build each set)

*Compare to 9/22

B) E3MOM x 9 min

– Push press TnG x 10 reps (start moderate and build heavy)

C) 3 sets for max reps of:

60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press

60 Seconds of supinated strict pull-ups

immediately followed by…

3 sets for max reps of:

60 Seconds of ring dips

60 Seconds of bent over BB row (65/45)

 

Wednesday 10/7

A) Every 90 sec x 15 min

1 clean (squat) from 2” below knee + 1 clean (squat)

*reset after first clean, not TnG

+

For time:

– 800m run

– 20 power cleans (135/95)

– 20 front squats

– 400m run

– 20 front squats

– 20 power cleans

– 800m run

 

Thursday 10/8

AMRAP x 8 min @ 85-90%

– 12 wallballs 20/14

– 8 pull-ups

– 50 double unders

R4M

AMRAP x 8 min @ 85-90%

– 12 Russian KB swings 70/53

– 8 Goblet hold reverse lunges

– 200 m run

R4M

AMRAP x 8 min @ 85-90%

– 12 Push press (115/75, 95/65, 75/55)

– 8 T2B

– 500/400 m row

R5M

AMRAP x 8 min @ 85-90%

– 12 Alt. DB snatch (50-75/20-45)

– 8 Box jumps – SD (24/20”)

– 200 m run

 

Friday 10/9

A) EMOM x 15 min

1: Bench press x 3 @ 80%

2: BB good mornings x 6-8 @ 2011 (moderate, off ground)

3: Rest

B1) sled drag down and back AHAP

B2) 8 atlas stone to shoulder (switch sides each rep)

B3) farmers carry down and back AHAP

B4) 20 hollow rocks