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

——————–

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!

——————–

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

 

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!!!