Programming for April 24th through April 30, 2017

FRIDAY NIGHT LIGHT WAS A GREAT TIME!! 

FRIDAY NIGHT LIGHT WAS A GREAT TIME!! 

Thank you for your understanding with the limited gym time over the weekend due to Dr. Sean and Dr. Jeremy's Bulletproof Coaches seminar. They worked hard to host coaches from several states and five different countries. It was a succesful weekend for them.

This upcoming Friday is Ladies Night. Please see Coach Aja with any questions you may have.

SPRING APPAREL IS AVAILABLE
Limited number of sizes and colors are available in the gym.
Place your orders online here.
Murph Tees and Tanks are also available to pre-order.
www.instanttshirts.com/ala

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Monday April 24, 2017

WARM UP:
3 Rounds for quality.
100ft side step (50ft down and back)
20 Groiners
10 v- ups
2 rope climbs

WOD:
For time:
750m row
10 Burpees over bar
20 Toes to bar
30 Shoulder to Overhead (115/75)
40 KB swings (53/35)

rest 7 minutes then, 

For time:
40 KB swings (53/35)
30 SOH (115/75)
20 Toes to bar
10 Burpees over bar
750m row

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FITNESS

Warmup:
Game: Rowling

50 Calorie Row
25 Burpees over the Rower
25 KB Swings
25 Lemon Squeezes
400m Run
25 Lemon Squeezes
25 KB Swings
25 Burpees over the Rower
50 Calorie Row

Scaling: 
25 Calorie Rows
Burpees not over the rower
Russian KBS
 

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Tuesday April 25, 2017

For Quality:
10 Weighted Kossacks
50ft Bear crawl
50ft Bear crawl backwards (facing same direction)
20 Second L sit on parelletts

WOD:
30/20 Calorie Assault bike
2 rounds of:
30 Wall balls (20/14)
30 Box jumps (24/20)

CAN YOU GO UNBROKEN ON THE WALL BALLS???

Optional:
Jacked & Tan
A)
4 supersets *use two bars
5 Halting snatch dead lifts to the knee (heavy)
7 Muscle snatches (lighter)
rest 90 sec between sets

B)
3 sets:(superset)
12 Skull crushers
12-15 Push ups w/ 1 sec pause at the top of ea. rep
rest 2 minutes between sets

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FITNESS

Warmup:
10 Calorie Bike
10m Samson Lunge
10m Bear Crawl
10 Squat Thoracic Rotations
10 Pause Air Squats
10 Pause Ring Rows
10 Inchworms
10 Beat Swings

WOD
20 Minutes
30 seconds ON
30 seconds OFF

A- Calorie Bike
B- Pull-Ups
C- Push-Ups
D- Goblet Squats
E- Rest
 

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Wednesday April 26, 2017

Warmup:
500m Row (moderate pace)
10m High Knees
10m Duck Walk
10m Burpee Broad Jumps
4x10m Shuttle Sprint

STRENGTH:
Bench press
4x4 @ 31x1 TEMPO
rest 2 minutes between sets
 

Row Sprint Technique
7 rounds: 
30 sec max calorie row
2:30 rest

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FITNESS

Warmup:

300m Row (moderate pace)
Accumulate 3 minutes in the squat hold

4 Rounds for Quality
100m Single arm carry (each arm)
10 Single Arm High Pulls (each arm)
10 Single Arm Press (each arm)
10 Waiters Lunges (each arm)

WOD
10x100m Row Sprints
(rest 1:30)

Score = Fastest & Slowest Times

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Gymnastics (6pm ONLY)

Warm Up:

3 rounds
10 seated pike raises
7 pull to closed tuck lever
30 sec box bridge up hold

Skill: Connecting tumbling movements

* Goal is to increase fluidity and connect movements

1. Forward roll + cartwheel + backward roll
- Scale up: HS forward roll + cartwheel + back extension roll
2. Round off rebound + ½ turn into round off
3. Round off + backward roll
- Scale up: round off + back extension roll
4. Handstand forward roll + forward roll + round off + tuck jump

WOD:
For Time
5 Legless rope climbs
50 burpee
4 Legless rope climbs
40 burpees
3 Legless rope climbs
30 burpees
2 Legless rope climbs
20 burpees
1 Legless rope climb
10 burpees

(Scale to rope climbs or strict pull ups)

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Thursday April 27, 2017

Warmup:
In Pairs
Choose Bike, Row or Ski
6 minutes of movement
Alternate every minute and increase pace each time on the machine.

3 Rounds for Quality
20 sec tuck hold
20 sec tuck to headstand transition
20 sec Handstand Hold at the wall

Review Clean and Jerk
WOD:
4 Rounds for max reps: (28 total minutes)
1 Minute max handstand push ups
1 Minute max air squats
1 Minute max burpees
1 Minute max Clean and jerks (115/75) 
3 Minutes REST

Optional:
Jacked & Tan
A)
3 supersets *same weight as last time
BB strict press x 12
DB Arnold press x 12
rest 90 sec between sets

B)
1 set:
50 Banded good mornings


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FITNESS

WARMUP:

12 Rounds of Tabata
A- Air Squats
B- Push-Ups
C- Knee Raises

WOD 1

10 Minute AMRAP
10 Burpee Box Jumps
20 KB Sumo Deadlift
30 Walking Lunges
40 Sit-Ups

Rest 5 min

WOD 2
Your Part 1 Score FOR TIME


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Friday April 28, 2017

WARMUP:
3 rounds for quality
2-5 rope pullups
20 sec supinated hang
30m single arm overhead carry each arm
30m single arm farmer carry each arm

STRENGTH:
100 Single arm DB bent over rows (50 ea. arm)
*complete 50 on 1 arm before moving on to the other arm

WOD:
In teams of 2: (1 partner works as 1 partner rest)
10 minutes for max total rounds
5 Toes to rope
50 Double unders
*when the clock hits 10:00 complete a partner 1 mile run for time:
*Partners must hold one band during the run

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FITNESS

Warmup
1 minute Bike
10m High Knees
10m Back Pedal
10m Butt Kicks
10m Back Pedal
20 Groiners
2 Rope Pulls
6x10m shuttle run (60%)
10 bottom half burpees

WOD

Teams of 2
18 Minute AMRAP
Partners must alternate by rounds
6x10m Shuttle Sprint
8 Burpees
2 Rope Climbs

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Saturday April 29, 2017

Warmup:
400m Run (moderate pace)
20/15 Calorie Row (moderate pace)
30 Alternating Partner Wall Balls
30 second Overhead Barbell Hold
10 Tuck Jumps
10 KB SDHP

Review WOD and Setup

"Fight Gone Bad"
3 Rounds
1 minute max Wall Balls
1 minute max Sumo Deadlift High Pulls (75/55)
1 minute max Box Jumps (24/20)
1 minute max Push Press (75/55)
1 minute max Calorie Row
1 minute REST

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Sunday April 30, 2017

400m Jog
2x
20 sec standing calf raise
10 Groiners w/ pause
30 Second Heel to Butt Hold
10 Seconds Single Leg Standing Hold each side

Clean Review

Partner "Wes"

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

Post time to comments.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara

Programming for April 17th through April 23, 2017

Athlete: Mike Schwartz Photo: @supercleary

Athlete: Mike Schwartz
Photo: @supercleary

Friday Night Lights is this Friday night at 6pm. There will be no 5pm or 6pm class.
The sign up sheet is on the front desk.


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Monday April 17, 2017

CrossFit
WARM UP:
400m Run (conversational pace)

EMOM for 12 minutes:
1) 10 Single Arm Ring Rows (5 each arm)
2) 10/7 Calories on Assault bike (pedal hard on this)
3) 15 Russian KB swings (heavy) 

WOD:
"The Hasselhoff" 
For time:
1 Mile run
35 Dead lifts (135/95)
35 Wall balls (20/14)
35 Pull ups

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FITNESS

EMOM for 12 minutes:
A- 30 Seconds Assault Bike
B- 30 Seconds Row
C- Run 200m
D- Rest

WOD

For Time:
400m Run
then-
2 Rounds
10 Pull-Ups
20 Suitcase Deadlifts (70/53) (10 each side)
30 Wall Balls
then-
800m Run

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Tuesday April 18, 2017

CrossFit

WARM UP:4 Rounds
25ft samson stretch
7 Ring pull ups
25 Double unders

FOR QUALITY:
2 Rounds
8 second back bridge hold
8 second supinated grip hang on pull up bar
20 sec Handstand hold

WOD:
8 Minute AMRAP:
8 Thrusters (95/65) 
8 Box jumps (24/20)


OPTIONAL:
Jacked & Tan
A)
Back Squat
10@60%
8@65%
6@70%
6@75%
6@80%

B)
"Partner 21"
Empty barbell
P1: 1 rep
P2: 2 reps
P1: 3 reps
P2:4 reps
etc...

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FITNESS

WARMUP
8 Rounds of Tabata
Alternating
A- Burpees
B- Sit-Ups

3 Rounds for Quality
20 Second Standing Calf Raise
10 Second Single Leg Standing Hold
20 Pogo Hops
1 Minute of Double Under Practice

WOD
15 Minute AMRAP
20 Single Arm KB Thrusters (35/26) (10 each side)
30 Box Step Ups
40 KB or DB Snatches (35/26) (20 each side)
50 Double Unders

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Wednesday April 19, 2017

CrossFit
WARMUP
EMOM 12:
A- Bike 45 Seconds (Increase RPM each time on the bike)
B- 10 Hand Release Push-Ups
C- 10 Groiners w/ Pause
D- 10 Strict Band Aparts

STRENGTH:
Bench press
8-6-4-2
rest 2-3 minutes between sets

WOD: 

(YUP, AGAIN!)
6 rounds: 
20 sec max calories on assault bike
rest 2:40

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FITNESS
WARMUP
Row 400m
2 Rounds
10 Beat Swings
30 Second Squat Hold

3 Rounds for Quality
10 Groiners
20 Second Bar Hang
30 Second Plank

WOD

"Cindy"
20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

You want to move continuously!

Scaling Options:
Pull-Ups: Strict Banded or Ring Rows
Push-Ups: Knee Push-Ups or set up a bar on low J-cups.
Air Squats- Squat to a med ball, low box or bench is needed.

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Gymnastics (6pm Only)

Warm Up: 

30 sec pancake stretch
Partner PVC shoulder stretch
10 straddle leg raises
PVC R and L split stretch

Skill: Press Handstand

Drills:

  1. Med ball pike pop
  2. Ring pike and straddle hip raises
  3. Dumbbell pike and straddle holds for max time
  4. Box HS press
  5. Press to HS reversal
  6. Press to HS against wall

Complex:
1 wall walk + 6 shoulder taps to forward roll + 6 spider man push ups

WOD

AMRAP 9
Climb the ladder as high as possible...
3 cal row
3 HSPU
6 cal row
6 HSPU
9-9, 12-12

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Thursday April 20, 2017

CrossFit
WARM UP:
Teams of 2
2 rounds each
300m Row
30 Second Side Plank each side

8 Minute AMRAP (done at 70% effort)
7 Push ups
14 Sit ups
21 KB swings

WOD:
Every 6 minutes for 18 minutes
20 Hang squat cleans (95/65)
20 Toes to bar
20 Shoulder to Overhead (same bar)

OPTIONAL:
Jacked & Tan
A)
3 sets: (superset)
DB Arnold press x 12
Max Strict Pull-Ups (10+ is the goal. Use a band as needed)  
rest 90 sec between sets

B)
3 sets:(superset)
Front Squat x 8 (Increase load each set)  
Front Rack Lunge x 8
rest 90 sec between sets
 

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FITNESS

WARMUP
2 Rounds
1 Minute Bike
3 Wall Walks
5 Burpee Broad Jumps

EMOM for 24 Minutes

A- 20 Second Bike for Calories
B- 40m Double Arm Carry (HEAVY)
C- 20 Sit-Ups
D- Double Arm Overhead KB or DB Hold
E- Rest

 

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Friday April 21, 2017

WARM UP:
2 rounds:
10 Kips on the pull up bar
16 Walking lunges w/ DBs
10 Perfect push ups w/ one second pause at the top of each rep

FOR QUALITY:
2 rounds
10 Single arm KB thrusters (5 ea. side) 
10 Single arm deadlift (5 ea. side) 
10 sec supinated grip hang

WOD:
Every 3 minutes for 18 minutes:
60m sled sprint
2 Rope climbs 

(The weight on the sled should allow you to finish the sprint in about 30 seconds)

 

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FITNESS

WARMUP
1 Minute easy rowing
10 Bottom Half Burpees
10 Pause Wall Balls
10 Groiners w/ pause
10 Squat Thoracic Rotations

Review Row Technique

WOD
Teams of 2

5k Row For Time
Every 3 Minutes, Both Partners Perform
5 Wall Balls
5 Burpees

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FRIDAY NIGHT LIGHTS
6PM-8:30PM
(NO PM CLASSES THIS NIGHT)

WOD 1
Teams of 2
10 Rounds (5 each)
"I Go You Go"
5 Squat Cleans (155/105)
10 Bar Facing Burpees
15 Wall Balls

WOD 2
Teams of 4
P1: Assault Bike 75 Calories
P2: Front Rack Hold (185/115)
P3: Row 75 Calories
P4: Deadlift Hold (185/115)
(Partners 1&2 work together and switch when the barbell is dropped until 75 calories are met. Partners 3&4 do the same. Then switch movements. Score is time when both pairs complete both bike and row.)

WOD 3
Teams of 2
TBA

(If you have limitations, we will adjust the workouts so you are still able to participate.)

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Saturday April 22, 2017

Open Gym ENDS strictly at 11:30am to set up for the coach's seminar.

WARMUP
400m Run
Accumulate 3 minutes in the Squat Hold
20 second Bar Hang
10 Plank to Down Dog
5 Inchworm Push-Ups

Medball Clean Review

WOD
For Time:
400m Run w/ med ball
50 Medball Cleans (20/14)
50 Double Unders
25 Push Jerks (155/105)
50 Double Unders
50 Medball Cleans (20/14)
400m Run w/ med ball

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Sunday April 23, 2017
(GYM IS CLOSED DUE TO THE BULLETPROOF COACHES SEMINAR)


WOD IN THE PARK
***WEATHER PERMITTING***

Location: Shell Creek Park (Island Park)
Time: 9am

Warmup:
50 Jumping Jacks
10 Arm Circles (each way)
1 Minute of Squat Thoracic Rotations
20 Second Standing Calf Raise
20 Pogo Hops
30 Second Overhead Plate Hold
20 Toe Touches
20 Second Top of Push-Up Hold
20 Second Bottom of Push-Up Hold

Partner WOD
25 Minute AMRAP
Partner 1
1 Lap around the Field
Partner 2
AMRAP
30ft Overhead Walking Lunge (45/25)
12 Push-Ups
30ft Overhead Walking Lunge
12 Ground to Overhead