Strength Component: 5×10 alternating legs Pistol Squat (5 each leg/set)
Wod: For Time
20 Handstand push-ups immediately followed by;
3 rounds
10 Back Squat 205/115
12 Pull-Ups
14 Kettlebell Swing 53/35
16 Push-Ups (games standard)
Core: 75 Russian Twists
Jake 7:15
Dan 7:56
Strength Component: 5×5 OHS
Wod: 6 Rounds for Time
4 Cleans 205/135
10 Box jumps 24/18
20 Double Unders
Core: 100 Ab Mat Situps
Strength Component: 5×5+ Push Press On the last set if you can get more than 5 do so
Wod: Reps of 21-15-9
Snatch 95/55#
Ring Dips
Core: 50 knees to elbows
The snatch can be done as a muscle, power or squat snatch. One week until opening day, I can’t wait to ssee everyone at the gym on the 5th.
Our Grand Opening is a week from tomorrow and we are so excited! A couple of reminders: Please e-mail/text/call Jake, Winter, Katie or Hudson and let them know if you are attending and if you would like to participate in the Workout. Parking is limited. We have parking near by but it is a little bit of a strike (car pooling advised.) Affiliates: if you are bringing a group of people, please let us know a number by Friday so we don’t have a logistical nightmare. We look forward to seeing you there, stay posted. More info to come!
Strength Component: 5×5 Weighted Pull Up
Wod: 3 rounds for time
200m Row
10 Burpee Ball Slams 20/14#
15 Toes to Bar
20 Box Jumps 24/18″
Core: 3×10 Pistol Squats
I’m sure there’s a little work to be done after yesterday’s gluttony, I know I need it. I hope everyone had a great thanksgiving and got to spend some quality time with their family. The Grand opening is coming up on Dec. 5th Wods and bbq, it should be a fun day. There will be a donation box at the Grand Opening for a co-worker of mine Eric Wiggins whom has been diagnosed with Hodgkin’s Lymphoma and has not been able to work to support his wife and kids, any donation will be appreciated.
Strength Component: 5×5 Back Squat, 3 sec pause at the bottom
5 rounds for time:
The following moves will be done 4 reps in a row each arm
Kettlebell Clean x 8 70/53/35/24# Athletes Choice
Kettlebell Front Squat x 8
Kettlebell Push Press x 8
Kettlebell Snatch x 8
Core: 50 Russian Twist
Happy Thanksgiving!
2 rounds for time:
Football game x 2 (women get a buy)
Turkey Leg
Mashed Potatoes
Stuffing
Candied Yams
Cranberry Sauce
Rolls
Core: Choose your pie (advanced+whipped cream)
notes: Going to family’s house : 3 beers
Family coming over : 6 beers
Mother-in-law staying the night…………………shots
My Friend Jim Garvin doing a 150lb sled pull at the Level Ten Strength Challenge in Oroville.
Strength Component: 5×5 Zotts Press
Wod: For time
Row 1000m
50 Double Unders
10 Power Cleans 135/95#
40 Sit ups
8 Snatch 115/65#
30 Pull ups
6 Power Cleans 135/95#
20 Box Jumps 24/18
4 Snatch 115/65#
10 Ring Dips
Core: 3×30 Back Extensions
I just got back from the gym after doing today’s WOD with my friends Dan Hudson and Katie Ures. After the 1k row the heart rate never went down and with the combination of the cold air my lungs were taking a beating. The weight on the cleans and snatches were heavy enough to be challenging but at the same time we were able to keep a good pace. The pull ups were the most challenging part of the workout, having to be broken up into multiple sets. Dan and Katie did a great job pushing themselves the whole time through this tough WOD.
Jake 11:02
Dan 12:35
Katie 18:34
Strength Component: 3 Rounds max push-ups with 20lb vest
Wod:
15 Muscle ups followed immediately by:
12 HSPU
3 Deadlift 225/165
9 HSPU
6 Deadlift
6 HSPU
9 Deadlift
3 HSPU
12 Deadlift
As we mentioned before, we are doing our Grand Opening Party on Sunday, December 5th. For the people who have been killing it in our gym for the last month, don’t you feel special now? We’re not even open! It is by casual invite only, so for the most part, if we have invited you or you have asked us to come, you’re in. Also, bring who ever you want, just let Jake know how many. We just aren’t going to throw a Grand Opening Party sign against Fair Oaks and just let anyone wander in off the street (that would be funny though). We are doing a workout, (which Jake is still scheming on) eating some food and hanging out. I am hesitant to say that it will be “kid friendly”, but if you don’t mind keeping an extremely close eye (busy street, big weights) go ahead and bring them along. More is to follow. Contact Jake or Winter regarding parking. Carpooling where possible would not be a bad idea, even if your just leaving the other cars in the Raley’s or Safeway parking lot (not that we’re telling you to do that, its good for the environment too…wah..wah..wah). Hope to see you there
“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”- Newt Gingrich
Strength Component: 5,5,5,5,5+ Front Squat
WOD: 3 rounds for time
200m run
10 burpee ball slams 20#
7 Sumo Deadlift High Pull 95/65#
3 15ft rope ascents
Core: 100 ab mat sit-ups