* SERIOUS JOB ON FRAN TODAY. YOU GUYS ARE AWESOME! SO MANY PR'S. CHECK OUT SOME OF THE SNIPER SHOTS FROM TODAYS FINISH!
SEAN MAKES IT!
JOEL WAS LITERALLY OUT FOR ATLEAST 10 MIN TODAY!
MAYBE MY FAVORITE!
OPEN GYM SATURDAY
CLASS TIMES 9:00AM - 10:00AM 10:00AM - 11:00AM 11:00AM - 12:00AM RULES OF OPEN GYM #1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT. #2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE. #3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. #4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10! SEE EVERYONE TOMORROW!
STRENGTH
12 MIN TO FIND YOUR 10RM TNG DEAD-LIFT
- GOOD NUMBER TO START WITH IS ABOUT 60-70% OF YOUR 1RM!
- TAKE NO MORE THAN 2-3 ATTEMPTS TO FIND YOUR WEIGHT.
WOD (LAST TIME WE DID THIS WAS MARCH 12TH)
"FRAN"
21-15-9
THRUSTERS (95/65)
PULL-UPS
* SNATCHES WERE LOOKING SO MUCH BETTER TODAY AS WEIGHT STARTED TO INCREASE AND TECHNIQUE IS GETTING BETTER. KB CHALLENGE WAS AWESOME. IT WAS GREAT SEEING PEOPLE MOVE UP IN WEIGHT FROM LAST TIME AND FINISHING WITH MORE ROUNDS COMPLETE.
** FARMERS MARKET TOMORROW AT 11AM! COME PICK UP YOUR VEGGIES. IF YOU ARE FRUSTRATED WITH YOUR DIET PLEASE COME SEE US SO WE CAN REALLY FOCUS IN AND BE BETTER.
THE LONE SURVIVORS!
WARM-UP
200M RUN
10 FRONT SQUATS (BAR)
10 PUSHUPS
15 STRICT PULLUPS OR 3 SETS NEGATIVES
15 HAND RELEASE PUSHUPS
25 WEIGHTED ABMAT SITUPS
STRENGTH
FRONT SQUATS 5X5 @ 80% OF YOUR 5RM.
WOD AMRAP 12 MIN
3-3-6-6-9-9-12-12 - KEEP GOING UP BY 3 REPS FOR EACH UNTIL THE TIME RUNS OUT.
RING DIPS
BOX JUMPS (24/20)
*GYMNASTICS CLASS TONIGHT AT 7! HERE ITS GONNA BE A DOOZY!!!!!!!
** ALSO JOEY HAD HIS ROPE TAKEN FROM THE 6PM CLASS. DID ANYONE KIDNAP THIS?
WARM-UP
SNATCH SKILL WORK(PVC - 10 REPS OF EACH)
1. PULL 1 = FLOOR TO ABOVE THE KNEE
2. PULL 2 = TOP OF THE KNEES TO CREASE OF HIP (POCKETS)/FULL EXTENSION
3. PULL 3 = AS THE BAR IS STILL RISING - PULL YOURSELF UNDER THE BAR
4. OHS
5. KB SWINGS - 1 WEIGHT LIGHTER THAN YOUR WOD
6. DYNAMIC STRETCH - SHOULDER MOBILITY
STRENGTH
12 MIN TO FIND MAX SQUAT SNATCH FOR THE DAY
THEN:
EMOM 5 MIN - 2 SQUAT SNATCHES @ 70% OF YOUR MAX FOR THE DAY - NOT OF ALL TIME. (THESE WILL NOT BE TNG)
- YEA THATS 330#
- LOOK AT THIS BAR PATH AND HOW CLOSE IT STAYS.
WOD "KB CHALLENGE" (70/53) (LAST DID MAY 7TH!) 5 ROUNDS - 1 MIN ON AND 1 MIN OFF KB SWINGS. *YOUR GOAL IS TO COMPLETE 30 KB SWINGS IN EACH MINUTE. ** FOR EVERY ROUND NOT COMPLETED YOU WILL OWE A 200M FARMERS WALK WITH A (70#/53#) IN EACH HAND!
* GREAT JOB ON ANGIE EVERYONE SOME GREAT IMPROVEMENTS FROM ATHLETES OLD SCORES. IF YOU HAVE A COOL PR FROM LAST TIME WE DID ANGIE POST IT TO THE COMMENTS FOR ALL TO SEE!
** SUPERCLEARY WILL BE AT THE 8PM CLASS TOMORROW NIGHT TO TAKE SOME OF HIS AWESOME PHOTOS. WANT A NEW FB PIC? TOMORROW IS THE DAY FOR IT!
*** WE WILL BE HAVING THE JULY 4TH BEACH PARTY ON ILLINOIS AVE, ON SATURDAY, JULY 7TH. THIS IS GONNA BE A GYM GATHERING, SO BRING WHATEVER YOU WANT FOR THE DAY. (ADULT BEVERAGES, FOOD, KAN JAM)
9:30 PULLUPS!
5PM PULLUPS!
WARM-UP
250M ROW
DYNAMIC STRETCHES
SKILL
AMRAP 3 MIN GOAT
GOAT = SOMETHING YOU SUCK AT - PLEASE KNOW WHAT YOU WANT TO WORK ON!
* PERV SUNDAY WAS AWESOME! DEF THE BEST TEAM NAMES SO FAR, AS WELL AS A TON OF INTENSITY. LETS PACK IT OUT THIS WEEK AND REALLY GET AFTER IT. WE WILL BE DOING SOME BENCHMARKS THIS WEEK MAKE SURE YOU GET IN TO GET AFTER THESE.
PB PU@@#S
S+J GETTING AFTER THEIR FLOOR PRESSES
VAL WORKING ON HER THRUSTERS!
WARM-UP
2 MIN DOUBLE UNDERS
10 KIPS
10 PASS THRUS
DYNAMIC STRETCHES
30 SEC BACK SQUAT HOLD AT THE BOTTOM OF A SQUAT (BAR)
STRENGTH
3-3-3-3-3 - BACK SQUAT
* INCREASE WEIGHT EACH SET WITH YOUR 5TH SET BEING YOUR NEW 3RM
* HEY GUYS SEAN WANTED ME TO LET YOU KNOW HE IS HAVING FRIENDS OVER HIS APARTMENT FOR A PARTY SATURDAY AFTER 2PM AND ALL FROM THE GYM ARE INVITED. IF YOU WOULD LIKE TO COME, PLEASE CALL THE GYM OR COME DOWN SOMETIME ON SATURDAY AND SPEAK TO SEAN FOR DETAILS. GOOD TALK, SEE YA OUT THERE.
** ATTENTION TO THOSE OF YOU SCHEDULED FOR YOUR HIP EXAMS TOMORROW... SEAN WILL BE THERE TO PERFORM HIS HALF OF THE EXAM, HOWEVER CHRIS WILL NEED TO RESCHEDULE HIS HALF FOR NEXT WEEK. THANK YOU.
CJ HITTING SOME CLEANS!
OPEN GYM SATURDAY!
CLASS TIMES
9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM
RULES OF OPEN GYM #1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT. #2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE. #3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. #4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10! SEE EVERYONE TOMORROW!
* ANNOUNCEMENT TO THE 6AM CLASS. A LOT OF YOU ARE SIGNING UP WAY IN ADVANCE AND CANCELING LATE CAUSING OTHER PEOPLE TO MISS OUT ON 6AM CLASS. THIS CAN NO LONGER HAPPEN. WE ARE TAKING A LIST OF ALL THE PEOPLE THAT ARE SIGNED UP. FROM TONIGHT FORWARD IF YOU ARE ONE OF THE PEOPLE THAT SIGN UP EARLY AND CANCEL LATE (LATE NIGHT OF/MORNING OF), OR NO SHOW FOR CLASS YOU NOW WILL OWE 150 BURPEE PULL-UPS BEFORE YOU CAN JOIN THE GROUP AGAIN. THIS IS NON NEGOTIABLE. THIS IS GETTING RUDE TO THE PEOPLE WHO ACTUALLY WANT TO WAKE UP AND GO TO CLASS.
WARM-UP
400 M JOG
1 MIN HANDSTAND HOLD (ACTIVE SHOULDERS)
1 SET NEGATIVES PULLUPS
DYNAMIC STRETCHES
STRENGTH (1 SET EVERY 2 MIN)
5X5 - FRONT SQUATS @ 75% OF YOUR 5RM. BE EXPLOSIVE!
- IF YOU MISSED YOUR 5RM FRONT SQUAT LAST WEEK THEN YOU WILL HAVE 12 MINUTES TO FIND IT!
WOD
AMRAP 15 MIN
20 ALTERNATING LUNGES(95/65)
10 PULL-UPS
200M RUN W MEDICINE BALL
GYMNASTICS CLASS TONIGHT AT 7PM W KAIT! WANNA WORK ON FLEXIBILITY AND CORE STRENGTH, AS WELL AS BASIC GYMNASTICS. THIS IS DEF THE CLASS TO GO TO!
*HEY GUYS, WE ARE RUNNING A NEW PROGRAM WITH SEAN AND
CHRIS OVER AT THRIVE STARTING NOW. SEAN AND CHRIS HAVE PUT TOGETHER A
PROGRAM DESIGNED TO HELP US PERFORM BETTER DURING OUR WORKOUTS. EACH
MONTH IT WILL BE A DIFFERENT EXAM. THIS MONTH THEY WILL BE LOOKING AT OUR
HIP AND LOW BACK FLEXIBILITY WHICH CAN HELP US ALL TO SQUAT BETTER. THE
PROGRAM WILL TAKE 3-5 MINUTES AND IT IS FREE TO ALL CROSSFIT KOB MEMBERS (THANK
YOU SEAN AND CHRIS). I ALREADY DID IT AND THEY SHOWED ME WHAT I NEED TO
WORK ON. MAKE SURE YOU SEE BOTH OF THEM BECAUSE THERE ARE TWO PARTS.
SIGN UPS ARE AT THEIR FRONT DESK.
** GREAT JOB ON THE SNATCH TODAY EVERYONE. ALOT OF FRUSTRATION BUT REMEMBER THIS IS THE MOST COMPLEX MOVEMENT WE TEACH HERE AND WE WILL START DRILLING THAT ALOT!
WARM-UP
200M JOG
10 THRUSTERS (BAR)
DYNAMIC STRETCHES
TEAM ROW
- EVERYONE THE TEAM MUST ROW 400 - 2X
- EACH PERSON ON YOUR TEAM MUST HOLD THE "PET ROCK" 70 LB KB DURING THE ROW.
WOD
2 ROUNDS FOR TOTAL REPS
3 MIN AMRAP THRUSTERS (135/95)
2 MIN AMRAP ABMAT SITUPS
1 MIN AMRAP BOX JUMPS
*1 MIN BREAK BETWEEN ROUNDS
* REALLY GREAT WEEK FROM EVERYONE. KEEP THE INTENSITY AND FIRE AND YOU WILL KEEP IMPROVING EVERYDAY! LETS MAKE MORE SHIT HAPPEN THIS WEEK.
We are starting a new back squat program tomorrow. It is a form of linear progression called wave style linear progression. The program consists of a nine week macrocycle and is divided into three 3-week microcycles. Each microcycle is exactly the same, just the weight changes. Each microcycle is 5-3-1.
Week 1=5×5 (5, 5, 5, 5, 5)
Week 2=5×3 (3, 3, 3, 3, 3)
Week 3=5×1 (1, 1, 1, 1, 1)
The first week is comprised of 5 sets of 5 reps. Each set is heavier than the last and culminates in a 5 rep max. The second week is 5 sets of 3 reps. Each set is ascending weight and culminates in a 3RM. The 3RM should obviously be heavier than the previous week’s 5RM. The last week of each microcycle is 5 progressively heavier singles ending with a 1RM.
The second microcyle starts back with 5 sets of 5. Your final 5th set should be heavier than your 5RM from 3 weeks earlier. The next week is 5×3 and, again, your 3RM needs to be heavier than your first 3RM. The final week in the second microcycle is singles and your 1RM is heavier than your 1RM from the first microcycle.
The final microcycle is the same as the other two, 5-3-1, just heavier. The end result, on the final 1RM day, 9 weeks after the first 5RM day, is a big PR.
This program brings up a couple points. Firstly, you have to do the back squats. If you miss back squat day, the trainer will let you make up the squats in the lieu of whatever movement the class is doing. Open gym on Saturday is also a chance to make up squat day. Secondly, you need to keep a record of your lifts–a training journal. You should be keeping one already, but if you aren’t for some inexplicable reason, start now.
WARM-UP
400M RUN NICE LIGHT PACE
25 WEIGHTED ABMAT SITUPS
20 BACK SQUATS W THE BAR
15 HANG SQUAT CLEANS
DYNAMIC STRETCHES
STRENGTH
5-5-5-5-5 - BACK SQUAT ENDING WITH A 5RM
WOD
3 ROUNDS
7 HANG SQUAT CLEANS (155/95)
21 LATERAL OVER THE BAR BURPEES
* HOLY CRAP ADD 4 MORE ATHLETES TO THE MUSCLE-UP CLUB! THATS 40 ATHLETES AT KOB THAT HAVE GOTTEN ATLEAST 1 MUSCLE-UP. SO PROUD OF YOU GUYS!
** SATURDAY AT 12:30-1 WE WILL BE MEETING AT ILLINOIS BEACH FOR SOME CAN JAM, AND POSS SOME ADULT BEVERAGES. ALL ARE INVITED HOPE TO SEE EVERYONE THERE!
EC FINALLY BROTHA! WELCOME TO THE CLUB.
JOSH WELCOME TO THE MUSCLEUP CLUB!
DREW GETS A MUSCLEUP IN HIS FIRST WEEK! CONGRATS.
MIKE GETTING ON THE MUSCLE-UP CLUB CONGRATS! HE IS THE 40TH ATHLETE AT THE KOB TO GET A MUSCLE-UP!
OPEN GYM SAT (MAKE SURE YOU SIGN UP)
8AM - ELEMENTS
9AM - OPEN CLASS 1
10AM - OPEN CLASS 2
11AM - OPEN CLASS 3
RULES OF OPEN GYM #1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT. #2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE. #3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. #4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10! SEE EVERYONE TOMORROW!
* IF YOU HAVE A BIN FROM THE FARMER PLEASE RETURN THEM ASAP! THANKS.
** HOW IS THE CHALLENGE GOING? IF YOU ARE PARTICIPATING, MONDAY WE WOULD LIKE TO DO A 1 WEEK CHECK IN.
WARM-UP
1 MIN DOUBLES
MUSCLE-UP PROGRESSIONS OR NEGATIVES
DYNAMIC STRETCHES
WOD
800M RUN
8 MUSCLE-UPS OR 16 PULLUPS AND 16 CLAPPING PUSHUPS
600M RUN
6 MUSCLE-UPS OR 12 PULLUPS AND 12 CLAAPING PUSHUPS
400M RUN
4 MUSCLE-UPS OR 8 PULLUPS AND 8 CLAPPING PUSHUPS
200M RUN
2 MUSCLE-UPS OR 4 PULLUPS AND 4 CLAPPING PUSHUPS
* TEAM ROW WAS A LOT OF FUN TODAY, GETTING SOME GOOD OLD FASHION TEAM COMPETITION WITH A BLISTERING 750M ROW PARTNERED W A DEADLIFT HOLD MADE FOR A LUNG AND FOREARM BURNER!
** STARTING MONDAY WE ARE OPENING A 7AM-8AM OPEN GYM. YOU MUST SIGN IN FOR THE OPEN GYM. AGAIN OPEN GYM MEANS COME IN AND WORK ON WHAT YOU WANT. IT IS NOT A COACHING SESSION SO IF YOU DO NOT KNOW THE MOVEMENT DO NOT DO IT. WE WILL ALSO BE GETTING RID OF THE 10:30AM CLASS SO THE SCHEDULE WILL BE AS FOLLOWS:
6:00AM-7:00AM - GROUP CLASS
7:00AM-8:00AM - OPEN GYM(MON-TUE-THUR-FRI)
8:30AM-9:30AM - GROUP CLASS
9:30AM-10:30AM-GROUP CLASS
WARM-UP
200M RUN
10 T2B
10 JUMPING LUNGES
10 HAND RELEASE PUSHUPS
10 PUSH PRESS(BAR)
20 FRONT SQUATS (BAR)
DYNAMIC STRETCHES
STRENGTH
15 MIN TO FIND YOUR 5RM FRONT SQUAT
WOD
50 OF EACH
T2B
10 BURPEES
JUMPING LUNGES(RIGHT/LEFT= 1)
10 BURPEES
HAND RELEASE PUSHUPS
10 BURPEES
PUSH PRESS (95/65)
10 BURPEES
* POWER CLEANS WERE AWESOME TODAY AND WE HAD SOME NICE STATS TODAY WITH A BUNCH OF ATHLETES DOING THE WOD RX'D FOR THE FIRST TIME W THE HEAVY KETTLEBELL. GREAT JOB TO ALL!
** EVERYONE PLEASE MAKE SURE YOU WRITE YOUR WEIGHTS DOWN AFTER EACH STRENGTH SESSION. THERE IS A METHOD BEHIND WHAT WE PROGRAM. WE DO NOT REMEMBER EVERYBODY'S SCORES. THIS WILL HELP YOU SEE YOUR PROGRESS AS WELL AS TAKE AWAY ALOT OF THE THOUGHT PROCESS BEHIND THE QUESTION "WHAT WEIGHT SHOULD I START WITH?" GET A NOTEBOOK MAKE YOUR LAST PAGE IN YOR NOTEBOOK YOUR MAX PAGE AND RECORD YOUR PROGRESS. CHECK OUT THE FUNNY LINK WE POSTED BELOW!
NICE JOB TO ALL AND CONGRATS TO THE NEW ELEMENTS GROUP. FOR THE RECORD WE ASKED YOU GUYS FOR YOUR NUTRITION LOGS AND WE HAVE RECEIVED 2. WE NEED ALL OF THEM!
WOD
20 WEIGHTED ABMAT SITUPS
20 DEAD-LIFTS
10 GOOD-MORNINGS
1 SET NEGATIVE HOLDS (IF YOU DONT HAVE STRICT PULL-UPS THIS IS SOMETHING THAT SHOULD BE DONE DAILY TO WORK ON YOUR RAW STRENGTH)
ENDURANCE TEAM ROW IS BACK!
EVERYONE ON YOUR TEAM ROWS 750M
* WHILE 1 PERSON ROWS, 2 PEOPLE AT A TIME ARE RESPONSIBLE FOR HOLDING A HEAVY BAR. YOU CAN SWITCH THOSE 2 PEOPLE AT ANY TIME.
RX - 275# (TEAMS WILL BE EVENLY MIXED)
** IF A BAR IS DROPPED THE ENTIRE TEAM INCLUDING THE ROWER MUST STOP AND THE WHOLE TEAM WILL DO 20 BURPEES EACH. YOU CAN CONTINUE THE ROW ONCE THE WHOLE TEAM IS FINISHED WITH THEIR BURPEES.
WOD
3 ROUNDS
10 DL (ELITE:275/185)(RX:225/135) (BAR MUST BE PLACED DOWN FOR REP TO COUNT)
50 DOUBLE UNDERS
