* 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!
