Monday, November 28, 2011

WOD's for the Week

I realized as I was taking Lydia back to her college in Iowa that I forgot to put the WOD's on the blog. I decided when I came back at 2am that I could wait until this afternoon. Sorry it's late but here is what you have been waiting for.

MONDAY 11-28-11
"Santora"
3 Rounds for reps
1 min  Squat Cleans (155, 95)
1 min  20' Shuttle Sprints (there and back =1 rep)
1 min  Deadlift (245, 165)
1 min  Burpees
1 min  Jerks (155, 95)
1 min  Rest
*same time and format as Fight Gone Bad (17 min)

TUESDAY 11-29-11
"Cindy"
AMRAP in 20 min
5 Pull-ups
10 Push-ups
15 Squats

WEDNESDAY 11-30-11
1/4 "Murph" for time
400 Meter Run
25 Pull-ups
50 Push-ups
75 Squats
400 Meter Run
*you may break up the pull-ups, push-ups and squats however you want as long as there is a run before and after

THURSDAY 12-1-11
Partly "Nutts" for time
10 Handstand Push-ups
15 Deadlift (225, 155)
20 Box Jumps (24, 20)
25 Pull-ups
30 Wall Ball Shots (20, 14)
35 Double Unders
400 Meter Run with (45, 35) plate

FRIDAY 12-2-11
3 Rounds for time
30 Wall Ball Shots (20, 14)
30 Squat Snatch (75, 55)
*hey look, no "name" on this one!

SATURDAY 12-3-11
Share the Pain and/or Team Workout
Last Saturday was really fun with a big group. Maybe the cars that gave us clearance were afraid that we would flip them if they got too close. With all of us maybe we could have!

Tuesday, November 22, 2011

Thanksgiving Holidays

We will be closed Thanksgiving Day. We will have classes available on Friday at 5pm and 6pm both. Sign up on the white board if you are interested in coming either of those times. Renee and Dylan are going to make up their own workouts for you. I hope to be back for Saturday at 10am. I have thought of a good workout for that day but just in case I don't make it back Dylan will run that class. Please sign up on the white board if you think you might be there on Saturday. There is a sign up sheet for next week on the table. I know it is early but if you could check your schedules for the week after the holidays and sign up it is a big help to the trainers to know whom and how many people to expect.

Newest On Ramp Graduates

Our newest On Ramp Graduates got done just in time for the holidays. Welcome them into our classes as our newest family members.


Ethan Gatzemeyer

Bo Goddard

Jonathan Atwood

Laura A. Meece

Saturday, November 19, 2011

WOD's for part of the Week

MONDAY 11-21-11
"Diane"
21-15-9 for time:
Deadlift (225, 155)
Hand Stand Push-Up

TUESDAY 11-22-11
Snatch Balance
1-1-1-1-1-1-1

WEDNESDAY 11-23-11
AMRAP in 20 minutes:
5 Med Ball Cleans (20, 14)
10 Pistols-alternate legs
15 Double Unders

THURSDAY 11-24-11
CLOSED
Happy Thanksgiving!

FRIDAY 11-25-11
Class at 5pm with Renee

SATURDAY 11-26-11
Class at 10am with Dylan

Sunday, November 13, 2011

Thanksgiving Holidays

The gym will be closed all day on Thanksgiving but we have options for the other days of the weekend. We can be open in the evening on Friday and or Saturday at 10am. Do you want to come and workout either of these days? There is a sign-up sheet on the table. If no one signs up we will just close and have a long weekend off. I have copies of "hotel" wod's if you want that instead. Sign the sheet or let me know what you prefer.

WOD's for the Week

MONDAY 11-14-11
Row 300 meters
20 Push Press (135, 95)
Row 300 meters
15 Push Press (135, 95)
Row 300 meters
10 Push Press (135, 95)
Row 300 meters
5 Push Press (135, 95)

TUESDAY 11-15-11
5 Rounds for time:
30 Wall Ball Cleans (20, 14)
100' Farmers Walk (53, 35) in each hand

WEDNESDAY 11-16-11
Chipper for time:
Row 500 meters
25 Box Jumps (24, 20)
25 Push-ups
25 Sit-ups
25 Jumping Pull-ups
25 Back Extensions
25 Dips
10 Turkish Get-ups (53, 35) alternate arms

THURSDAY 11-17-11
"Grace"
30 Clean and Jerk (135, 95)
OR
"Isabel"
30 Snatch (135, 95)
*scale weights as needed

FRIDAY 11-18-11
"White"
5 Rounds for time:
Rope Climb-3 ascents
10 Toes to Bar
21 Walking Lunge Steps with weight overhead (45, 35)
Run 400 meters
*scale to 3 rounds, 1 rope ascent per round and weights as needed

SATURDAY 11-19-11
"Share the Pain"
Last Saturday we needed more people to share the pain with. I'm sure I had more than my share of pain and I would have willingly shared it with you. Always fun to come up our own wod's though. Come check it out.

Sunday, November 6, 2011

WOD's for the Week

MONDAY 11-7-11
3 rounds for time:
15 Overhead Squats (95, 65)
15 Pull-ups
15 Jerks (95, 65)
15 Knees To Elbows
15 Hang Power Clean (95, 65)
15 Back Extension (25, 15)
Hold plate or dumbbell to chest and roll up on GHD

TUESDAY 11-8-11
Clean-1 rep max, from the ground, power or squat
Bench Press-1 rep max
Overhead Squat-1 rep max

WEDNESDAY 11-9-11
7 rounds for time:
35 Double Unders
1 Snatch -1 attempt only per round
Score is time and all successful weights added together.

THURSDAY 11-10-11
25 GHD Sit-ups
1 Muscle-up transition, 3 Pull-ups, 3 Ring Dips
20 GHD Sit-ups
2 Muscle-up transitions, 6 Pull-ups, 6 Ring Dips
15 GHD Sit-ups
3 Muscle-up transitions, 9 Pull-ups, 9 Ring Dips
10 GHD Sit-ups
4 Muscle-up transitions, 12 Pull-ups, 12 Ring Dips
5 GHD Sit-ups
5 Muscle-up transitions, 15 Pull-ups, 15 Ring Dips

FRIDAY 11-11-11
This WOD is a present from Lydia, special for this date
3 rounds for time:
11 Burpee Box Jumps (24, 20)
11 Tire Flips
11 Toes to Bar

SATURDAY 11-12-11
Let's Share the Pain again with friends and make up a good workout together.

Thursday, November 3, 2011

Cancelled Class

Since no one signed up for Saturday 11-5-11 I think we should cancel the class. Dylan would be the trainer but he is on call at work that day. That may mean he could be there or he may not be there at all. If you want more information for Saturday you can talk to Dylan.

Meanwhile there is a party at the Gibbs house that Barbie has invited everyone to. She and Michael are the most faithful attenders at the gym so you may know them or not but everyone is invited to the party. Check out the flier in the wall and enjoy yourselves. Our family will be in Iowa visiting Lydia on parent weekend. See you Monday.