FLEX and S&C

Welcome to our fitfam Emily, Michael, Garry, Jeff, Paige, Aric, Amy, Kara, Shannon, Kyra!! We are excited to train with you!

#NEVERMISSAMONDAY

during warm ups focus on perfect form

3 rounds [10 wall squats, 10 lunges, 10 pull ups/Ring rows]

+

10 minutes to build to a heavy squat

(if you find your max faster than 8 minutes and use less than 6-8 sets

you are doing something wrong)

+

Emom 15 minutes

1: 8 back squats at 50% of todays max

2: 8 box jumps

3: 8 strict pull ups

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2 rounds not for time

6 turkish get ups (3 per side)

:60 plank

10 minute EMOM:  

1.  :30 mountain climbers 

2. :30 plank ups 

15 minute EMOM: 

1: 12 ground to overhead with plate 

2:  12 deficit reverse lunges off plate 

3:  12 step ups holding plate overhead 

3 rounds not for time: 

25 side kicks /side holding on to rig.  Focus on lateral glutes 

25 air squats 

Your Thought Muscle

The Power Of Thought

Random thoughts I was thinking tonight.

Have you ever avoided trying something new, a new workout, or a heavier lift because you assumed you’d fail? Yup. Me too.

Personally I have experienced this first hand with an Olympic Lifting movement, the snatch. That number is 245. In a super strange accident while snatching 245 lbs I shattered my hip. Went through a real nasty time, etcetera. To this day if I’m snatching and let my mind go there, I will begin missing lifts starting at 245. I get stuck because as soon as I let those thoughts creep in, my will can begin to flag. I stop being aggressive and I lose my focus. Guess what happens? And what I get is missed lifts. 

“All that we are is the result of what we have thought.” Some might say, we can only achieve what we believe. Breathe in, breathe out, visualize the challenge, then decide that you can and will.
Things I say to myself:

U got this. 
Be Strong. 
Be Fast. 
Be Violent.

So we have concluded that our thoughts pivotal to our success. Remember thoughts are things, they are the seeds of action or stagnation, good or bad, success or failure. Here are some pro tips if you are having problems playing nice with yourself.

1. Tell yourself you can do something, even if you don’t quite believe it. Repeat it to yourself again and again until you believe it’s true. “Whether you think you can, or you think you can't--you're right.” Read N. Hill, he’s got a bunch to say about it.

2. Visualize. I literally visualize everything, not just fitness. The interview for the job I want, the lift you want to make, the goal I want to achieve. Perfect practice makes perfect and if you can’t do it physically use your mind. There is tones of literature that speak to the value and efficacy of visualization. This isn’t just thinking about something while you are driving, you can do this, but what I am talking about is as close to mediation as I understand meditation to be. Take the snatch, you want to focus on yourself as your own witness. Then transition to first person mental visualization. Feel the muscles fire, the bar in your hands, your posture as you receive the weight…you’ll figure it out. Just do it. The more you do the better you will get at it and the faster you can drop into quality mental practice.

3. Talk to yourself in the midst of hardship as you would speak to someone you where coaching. Would you point out all the things that are going wrong? No. “Bro you look so bad right now…I bet your quads are on fire…you can’t even breath, can you?” Sounds pretty duchy right! Then don’t tell yourself those things while you are actively trying to better yourself. If you need a reason why not to read the beginning of this again. They are demotivating and will not have the effect you think they will. Instead of focusing on the pain, focus on your strategy to move through the evolution with maximum effectiveness. Use these things as clues to your next steps.

4. Find a great Fitfam . Don’t go it alone. Surround yourself with people who believe in you, want nothing but the best for you, and will remind you to get out of your own head and realize how awesome you are.

Now go crush your goals. We believe in you.

Happy New Year

Monday December 31 – Bootcamp

Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats

12 Minutes EMOM:

1: 10 Db RDL

2: 10 Db OH press

For Time

500 m row

50 lunges

500 m row

50 push ups

500 m row

50 air squats

500 m row

3 rounds not for time:

10 shoulder taps, directly into

20 plank marches, directly into

30 mountain climbers

:30 rest

Wednesday January 2 – Bootcamp

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges

12 min EMOM:

1: :40 weighted step ups

2: :40 Push Ups

For time:

500 m row or ski

50 wall balls

30 Db clean and press

50 wall balls

500 m row or ski

Accumulate a total of 3:00 plank

Accumulate a total of 3:00 hollow hold

Thursday January 3 – Bootcamp

Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push

ups

14 minutes:

Work to best 10 Rep db strict press

:30 rest

100 db push press

Bike in remaining time

15 minute AMRAP:

6 Db thrusters

8 Box Step Ups 20” Max

10 Sit Ups

4 rounds not for time:

30 lemon squeezers as fast as possible

Friday January 4 – Bootcamp

Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3

12 min AMRAP:

5 push ups

10 db squat cleans

20 db snatches

rest 5 mins

14 min AMRAP:

50 kb swings

30 pull ups or ring rows

10 kb deadlifts

3 rounds not for time

20 trx knee to elbow

10 trx pikes

Monday December 31 – Crossfit

Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats

12 Minutes EMOM:

1: 10 Db RDL

2: 10 Db OH press

For Time

500 m row

50 lunges

500 m row

50 push ups

500 m row

50 air squats

500 m row

3 rounds not for time

10 strict leg raises (hanging from bar)

:30 plank with feet on swiss ball or bosu

Tuesday January 1

Partner Workout at 10am!!! Happy New Year!

Wednesday January 2 – Crossfit

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges

12 min EMOM:

1: 6 back squats w :03 second pause at bottom

2: 6 Push Ups + 5 Box Jumps

For time:

500 m row

50 wall ball 20/14

30 ground to overhead 95/65

50 wall ball

500 m row

Accumulate 2 minutes of an L hang or L sit

Thursday January 3 – Crossfit

Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push

ups

14 minutes:

Build to heavy strict press

Then, build to heavy push press

After both have been found try to get 100 reps with just the bar

15 minute amrap:

6 thrusters 95/65

8 Box Jumps 24”20”

10 toes to bar

4 rounds not for time:

30 lemon squeezers as fast as possible

Friday January 4 – Crossfit

Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3

12 min AMRAP:

1 clean 135/95

3 wall ball 20/14

5 push ups

rest 5 mins

14 min AMRAP:

50 kb swings

30 pull up

10 dead lift 135/95

3 rounds not for time

20 trx knee to elbows

10 trx pike

Merry Christmas!

CF

Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)

+

For 10:00

1st: 12 alternating front rack lunges or 12 alternating pistol squats if proficient

2nd: :30 double under practice

+

“Fat Amy” for time (20 minute time cap):

50 air squats

10 burpees

40 sit ups

10 burpees

30 DB reverse lunges

10 burpees

20 kettlebell swings

10 burpees

10 meter bear crawl

10 burpees

20 kettlebell swings

10 burpees

30 DB reverse lunges

10 burpees

40 sit ups

10 burpees

50 air squats

+

Not for time:

Accumulate a total of 3:00 plank

Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)

+

15 minute EMOM:

1: 2 touch and go squat cleans + 2 front squats

2: :15/side plank

3: :40 row, bike, or ski @easy effort

+

12 minute EMOM:

1: :30 alternating dumbbell snatches

2: :30 strict pull ups

3: :30 hand-release push ups

+

9 minute EMOM:

1: :30 hollow hold

2: :30 arrested superman hold

3: :30 spider plank

CF

Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)

+

10:00 EMOM:

1st: clean and push jerk clusters, 1.1.1

2nd: :30 plank w/hands on barbell

+

Every 2:00 for 10 rounds:

200m run or 250m row

+

Every :90 for 10 rounds:

:20 plank

:20 jumping squats

:20 mountain climbers

CF

Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)

+

Almost the New Year!!  Complete the following for time:

31 dumbbell push press

31 pull ups

31 alternating dumbbell snatches

31 sit ups

31 toes to bar or knee raises

31 push ups

31 box jumps or step ups

31 DB squats

31 double unders or 62 single unders

31 dumbbell thrusters

31 DB lunges

31 burpees

+

Not for time:

365 meter row

365 meter ski

Monday, December 24 – Bootcamp

Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)

+

For 10:00, continuously moving at moderate pace:

250 meter row

10 push ups

20 dumbbell snatches

+

“Fat Amy” for time (20 minute time cap):

50 air squats

10 burpees

40 sit ups

10 burpees

30 reverse lunges

10 burpees

20 kettlebell swings

10 burpees

10 meter bear crawl

10 burpees

20 kettlebell swings

10 burpees

30 reverse lunges

10 burpees

40 sit ups

10 burpees

50 air squats

+

Not for time:

Accumulate a total of 3:00 plank

Tuesday, December 25:

Gym Closed - Merry Christmas!

Wednesday, December 26 – Bootcamp

Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)

+

15 minute EMOM:

1: 8-10 dumbbell squat cleans

2: 12 pistol squats to box (6/side)

3: :40 row, bike, or ski

+

12 minute EMOM:

1: :30 alternating bicep curls

2: :30 tricep extensions

3: :30 kettlebell deadlifts

+

9 minute EMOM:

1: :30 hollow hold

2: :30 arrested superman hold

3: :30 spider plank

Thursday, December 27 – Bootcamp

Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)

+

10:00 EMOM:

8-10 dumbbell clean and jerks

+

Every 2:00 for 10 rounds:

200 meter sprint

+

Every :90 for 10 rounds:

:20 plank

:20 jumping squats

:20 mountain climbers

Friday, December 28 – Bootcamp

Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)

+

Almost the New Year!!  Complete the following for time:

31 dumbbell push press

31 ring rows

31 dumbbell snatches

31 sit ups

31 knees to elbows or leg raises

31 push ups

31 box jumps or step ups

31 squats with dumbbells

31 plate hops

31 dumbbell thrusters

31 weighted lunges

31 burpees

+

Not for time:

365 meter row

365 meter ski

FLEX and S&C The Week Before Christmas...

CF

Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)

+

For 10:00:

1st: 20m DB walking lunges

2nd: :30 double under practice

+

2 rounds for time:

30 thrusters, 35/45

30 deadlifts, 95/135

30 box jumps

30 push ups

30 sit ups

+

2-3 rounds, not for time:

200 m ski

:40 plank

Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)

+

Every :90 for 12:00

1st: 3 power clean and split jerk singles, :10 rest between reps

2nd: :30 V-ups

+

3:00 rest

+

12 minute EMOM:

1st: :30 alternating dumbbell snatches

2nd:  :30 bike sprint

3rd: :30 hang power cleans

+

Accumulate a total of 50 toe touches and 50 lemon squeezers

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)

+

For 10:00:

1st: 3 front squats from the floor

2nd: 7/side plank rotations

+

Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.  

+

12 minute AMRAP:

15 wall balls

15 kettlebell swings

200 m row

+

3 rounds not for time:

:30 flutter kicks

:30 spider plank

Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)  

+

For 12:00:

1st: 6 R leg 1-leg romanian deadlifts

2nd: 6 L leg 1-leg romanian deadlifts

3rd: 20 band pull aparts

+

For time:

18-15-12-9-6-3

Dumbbell push press

Toes to bar

Calorie row, bike, or ski

+

3 rounds not for time:

40 m sandbag carry

:30 hollow hold

Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)

+

For 10:00

1st: :30 strict pull ups, use band if necessary

2nd: 4 back squats @30x0 tempo

+

Death by burpees:

Minute 1: 1 burpee

Minute 2: 2 burpees

Minute 3: 3 burpees

And so on, and so forth….winner gets a prize!

+

3 rounds not for time:

21 Russian twists

15 glute bridge dumbbell press

9 v-ups

Monday, December 17 – Bootcamp:

Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)

+

For 10:00:

250 meter row

Rest :30

+

Then, 2 rounds for time:

30 dumbbell thrusters

30 kettlebell deadlift

30 step ups (weighted if possible)

30 push ups

30 sit ups (weighted if possible)

+

2-3 rounds, not for time:

200 m ski

:40 plank

Tuesday, December 18 – Bootcamp:

Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)

+

12 minute EMOM:

1st: :40 dumbbell squat cleans

2nd: :40 burpees over dumbbells

3rd: :40 jump rope

+

3:00 rest

+

12 minute EMOM:

1st: :30 mountain climbers

2nd:  :30 bike sprint

3rd: :30 reverse lunges (with weight if possible)

+

Accumulate a total of 50 toe touches and 50 lemon squeezers

Wednesday, December 19 – Bootcamp:

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)

+

For 10:00:

36 jumping jacks

24 dumbbell snatches

12 Renegade rows

+

Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.  

+

12 minute AMRAP:

15 wall balls

15 kettlebell swings

200 m row

+

3 rounds not for time:

:30 flutter kicks

:30 spider plank

Thursday, December 20 – Bootcamp:

Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)  

+

For 12:00:

1st: 12 pistol squats to box (6/leg)

2nd: 12 dips off box

3rd: 20 band pull aparts

+

For time:

18-15-12-9-6-3

Dumbbell overhead press

Knees to elbow

Calorie row, bike, or ski

+

3 rounds not for time:

40 m sandbag carry

:30 hollow hold

Friday, December 21 – Bootcamp:   

Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)

+

Every minute for 10:00:

15 plate hops

+

Death by burpees:

Minute 1: 1 burpee

Minute 2: 2 burpees

Minute 3: 3 burpees

And so on, and so forth….winner gets a prize!

+

3 rounds not for time:

21 Russian twists

15 glute bridge dumbbell press

9 v-ups