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Awesome job with Frostbite yesterday, everyone! HUGE THANKS to all volunteers for making this event a success! Photos from the event are coming up shortly!

The new 5 week gymnastics clinic led by David Durante starts this coming Tuesday, January 27th at 6:30pm! The classes each week will be structured to teach the importance of all 3 aspects of a high level handstand (strength, position, and stability). Some higher level handstand work (HSPUs, walking, presses, etc.) will be discussed and worked on at times, but the priority will be on building a proper static handstand. This clinic will replace our regular gymnastics classes. The cost is $125. Number of participants is limited. No drop-ins – this is a structured 5-week course. Register here.

Today is our regular Make-up class at 10am. Pick the workout from the last week that you missed and do it, or pick a skill that is your weakness and work on it!

Reminder: there are no classes tomorrow – we are running 2015 Frostbite competition!

A. Front Squat 3-3-3-3-3

B. ROW’D ROYALTY WORKOUT #3

Row 500 meters
30 Burpees over the rower (Jump or Step Over)
Row 2000 meters

Set interval 1 for 500 meters, 2 minute rest. Set interval 2 for 2000m, the rest does not matter for this interval. A 2 Minute interval countdown will start after the 500 meters and you must finish the 30 burpees over the rower before you start the 2000 meters.

Example 1 – If the burpees take you 2:30 it means your 2000 meters will have started with 30 seconds on the clock.
Example 2 – If the burpees take you 1:30 it means you have 30 seconds of rest before the 2000 meters.

SCORE 3A: 500 meters + 30 burpees over the rower for time

SCORE 3B: Total time at the end of the 2000 meters. (500 meters + 30 burpees over the rower + 2000 meters time)

A1. Power Clean 1-1-1-1-1-1-1
A2. Weighted Dips @32X2, 3-5 reps

B. 21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Burpee (Bar Facing)

A. Snatch 1RM

B. Every 30 secs for 4 mins: 5 x TnG Power Snatches, pick load
rest 4 minutes
Every 15 secs for 4 mins: 2 x TnG Power Snatches, pick load

Coaching Notes: Part A – work on the full lift today. Part B – the beginning of our TnG Power Snatch 7-week ride. The goal is to build the engine for fast and crispy 20-30-rep TnG Power Snatch. If you did similar cycle with Clean & Jerks last September, you remember the crazy improvements we all had, and you also know what to expect. Otherwise, get comfortable with uncomfortable. We will be alternating volume and pace, slowly building up our engines. If you finished Isabel last week under 2 minutes, you can try to go with the same load today. If your time was between 2-3 minutes, take at least 10-15% off the load and start with that today. If it was 3-4 minutes, take at least 25% off. Over 4 minutes? One rep at a time? Go light. If you can’t complete the number of reps during a set, skip the next set. Pick up again right after. Dial it in better next week.

Caption anyone?

A. Shoulder Press 3-3-3-3-3

FITNESS:
B. 15min of work, for QUALITY:
row 500m
—–
3 rounds of:
5 pull-ups
10 hand release push-ups
15 hang squat cleans, 75/53#
—–
finish with as many reps as possible of strict ring dips

PERFORMANCE:
B. 15min of work, for QUALITY:
row 500m
—–
3 rounds of:
5 CTB pull-ups
10 HSPUs
15 hang squat cleans, 95/65#
—–
finish with as many reps as possible of ring muscle-ups

Yoomi, need to figure out a way to induce labor when the time comes. Looks like double-unders won't do it...

“Strength does not come from winning. Your struggles develop your strength. When you go through hardship and decide not to surrender, that is strength.” — Arnold Schwarzenegger

Reminder: there will be no classes this coming Saturday as we are hosting our fifth yearly Frostbite competition. Please come over to cheer your friends! The first half of the day will be outside. The second part will be inside the gym.

Every 3 min for 5 sets
A1. Power Clean, 3 reps
A2. Side Bridge, 30 sec each side – hold side bridge with side of L foot and L forearm on ground, hips neutral, then R side.

B. Back Squat, 20 RM

C. amrap in 8 mins of:
7 Squat Snatches, 135/95 lbs
21 Double Unders

Coaches Notes: We are finishing this wave of Power Cleans and going into the last one on Thursday, ending with a couple of test days in the first week of February. Next cycle we are going to concentrate on Push Press. This is also our 2nd week of 20 RM Back Squats. Add 5 pounds to your last week’s weight. If you didn’t do it last week, use about 60% of your current 1RM. Do 20 reps unbroken. You cannot put the bar down and should not rest for minutes at a time. Stay on the conservative side. Do not fail. We will do this every week for 5 more weeks. Finally, for part C pick the load and scaling for Double-unders to complete 4+ rounds.

Due to weather conditions, unfortunately we had to cancel classes today. Get some rest or do one of the travel workouts, and we will see you next week. Tomorrow, Monday Jan 19 (MLK Day) is regular schedule at the gym.

2015 Frostbite. One week left. Second event details are in the video. Are you ready? For more details and to register go here. We are closing registration on Monday night.

Whole Life Challenge is ON! We have 41 participants. Rock and roll! Here is a little video that explains how to enter your daily score

Whole Life Challenge GO DAY! We have 37 on our team, AND it’s still not too late to join us! 2015 is the year!

FITNESS
50 calorie row
40 Sit-ups
30 push-ups
20 KB Swing, 24/16kg
10 burpee-pull-ups

PERFORMANCE
50 calorie row
40 GHD sit-ups
30 KB Swing, 32/24kg
20 HSPUs
10 burpee-pull-overs

A1. Power Clean 2-2-2-2-2-2
A2. Weighted Dips @32X2, 4-6 reps

B. ROW’D ROYALTY WORKOUT #2
For Time: Row 400 meters, 1 minute rest, Row 1200 meters.
Without leaving the rower, complete 400 meters, 1 minute of rest, then 1200 meters.

SCORE 2A: 400 meters for time

SCORE 2B: 400 meter time + 1200 meter time

All participants must use the “INTERVALS: VARIABLE” feature on a Concept 2 monitor. Set interval 1 for 400 meters, 1 minute rest. Set interval 2 for 1200m, the rest does not matter for this interval.

Flashback - 2014, one of those workouts...

We have 33 participants on our Whole Life Challenge team, and TWO DAYS LEFT to the GO day. The Challenge officially starts this Saturday the 17th, and we will kick it off on Saturday at 10am with the pre-challenge workout, optional before pictures and measurements, as well as go over the challenge details and strategies. Join our team!

A. Front Squat, 3RM

B. Blind Date. Come and get it.


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