Friday 092812

The OC / 5 Comments

“Loose, foot loose, kick off your Sunday shoes.”

Welcome to the weekend!  Get into the “OC” this weekend as we celebrate Tina’s Birthday.  The WOD has been chosen, and will remain a mystery until “go time” as always.  Food and drinks?  Oh yeah!  Lets get on the floor and lay it on the line.  Tina is the grease in our wheels and we want her to know that we don’t care about her age, only her Back Squat.

Lift : 8x  A) 2x Pause Bench Press @65%

                 B) 1x Bench Press @65%

                 C) 2x Speed Dead Lifts @55%

                 D) 5x Strict Toes To Bar/K2E

Thursday 092712

The OC / 2 Comments

“G-O-A-L-S.”

Olympic Lifting Classes today at 7AM and 7PM.  Get Hands On with it People!

There’s less than 50 names on that board, and we need at least 50.  We have way too many serious athletes, who need to put their destinations on the board for the world to see.  Interesting choices thus far, and forgive me (Coach Matthew) for politely asking you to change that dumbness that “you” initially put on the board.  

Their should be 2 goals listed, one of them incorporating a number.  A weight, for any lift.  These goals can’t be anything that any of you are close to attaining.  The potential that this coaching staff sees in you, is 40 more pounds than that puny number you wrote down initially.  Strict Pull Ups?!  We see you completing 30 muscle ups for time by Christmas dude!  Should your goal be “qualify for 2016 Olympics” perhaps not.  Seriously though, lets conceptualize a goal that is “scary” and “intimidating”.  Motivate others, keep yourself honest, and most of all, keep the coaches up all night wondering how on gods green earth we are going to make you strong enough to accomplish these goals.  Thank you, time and time again for the effort.  That effort will never be taken for granite, or overlooked.  Lets, get, it.

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Congratulations Brittney “Helen” on becoming Street Legal on the Rings!!  She as of yesterday demolished her current goal of a single Muscle Up.  Please feel free to find her name on the “Goals Board” and see the sort of progression coaches are encouraging for everyone to chase after. 

Lift : 10x     A) 1 Clean Pull @120% of 1RM Clean

                      B) 2x Inch Worms with Perfect Form and Push Up

WOD : “Diane”

For Time Complete 21-15-9

Dead Lifts @225/155

HSPU

Wednesday 092612

The OC / 0 Comment

“Headed in the right direction.”

Everybody seemed to have a blast establishing that Muscle Snatch, and we all learned a little about the set-up position.  We  also learned that even if you nod in agreement to promise to not rebend the knees, you very well may break that promise.  Saying you’ll squeeze your butt real tight is one thing, doing it is another.

Lift : HBBS 1×5 @70% 1×5 @80% 1×3 @88% 1×2 @92%

         FS 1×3 @80% 1×3 @85% 1×3 @90%

WOD : 5-4-3-2-1

Rope Climbs

Burpee Box Jumps @36″/30″

Tuesday 092512

The OC / 1 Comment

“Up in the gym…”

I’m (Coach Matthew) back, and will be “up in the gym” all afternoon and evening.  Brother could use a hug but, will settle for watching everyone pour into the building and establish a 1RM MUSCLE SNATCH as well.  I’ll even be smitten by a gigantic OLYMPIC LIFTING CLASS!  Let me see, let me see, let me see, your barbells!  Keep on keeping on.

Lift : 5×3 Snatch Pulls @120% of 1RM

10x Minutes to Establish a 1RM Muscle Snatch

WOD : 10x Minute AMRAP

 buy-in of 200 Double Unders at the beginning.  with remaining time complete 

20x Knees to Elbows

20x Walking Lunges

(there is no substitute for Double Unders in this workout.  IF you do not have Double Unders, you will complete 200 attempts and then complete 3 rounds of the AMRAP without the being confined to 10 minutes of work.)  

Monday 092412

The OC / 0 Comment

HBBS: 1×8 @70% 1×8 @77% 1×8 @80%
FS: 1×5 @70% 1×4 @75% 1×3 @85%

5x 100 yard sprints (walk back to start line as recovery. Begin next round ASAP.)

WOD : 8x Minute AMRAP of 18x KBS and 36x ABMAT Sit Ups