Monthly Archives: February 2016

P Clean and P Jerk

30 min EMOM 3 T&G Power Clean and Push Jerks.

Really work on the Power Clean and Push Jerk. Push Jerk is a skill that’s good to have. Don’t press or push press, work on cycling the weight and being efficient with the barbell.

Same as last week with the Power Snatch, first 10 minutes should be very light, no more than 95# for males, or 65# for females, and that’s for a 225/185 Power Clean and Push Jerk. Otherwise, start even lighter and practice the skill. 30 minutes is a long time. Accumulate good reps with good technique.

Monday!

Thanks for everyone who came out to support the fight this Friday between Zane and Brooks.  Zane had a valiant effort fighting through sickness but Brooks came out with a fantastic score with nearly 10 rounds.

 

Keep up the hard work on 16.1!  Join us on Thursday nights for our open viewing party at 8pm and our Friday night fights at 7:45pm. Stay posted for the upcoming opponents!

 

5 x 3 Back Squat

10 min AMRAP:

10 WB 20/14

10 air squats

10 Hand Release Push Ups

16.1

Zane and Brooks, head-to-head Friday night at 7:45.

We will open up both rooms in the morning with two coaches. Basically, from now until Monday night, we will do our best to let you do and redo 16.1. This workout does require a lot of space so we will set up each room as best as we can. If you’re not singed up for the open, then we will have you do step lunges. Otherwise, classes will be run a little looser than our normal time schedule. This just means that I’m asking for patience as we run these open workouts. You can show up a little late, and you might start a little later, but we will make sure that you can make it happen. If you’re on a tight schedule, then please show up early and we’ll get you out on time.

Workout 16.1

20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

M 95 lb.    W 65 lb.

A lot of announcements, again.

1) 16.1a and 16.1b are announced tonight. We will gather at the box to watch the announcement. I believe that is at 8pm. Why not do some yoga beforehand?

2) Friday is our day to The Open workout as a gym. Also, if you need to redo the workout at anytime, we should have some space open most of the time for that to happen. The only exception to that which I can see is Monday between 5-7pm. Friday at 7pm, we will have our FRIDAY NIGHT FIHGTS. Two members will go head to head while everyone else celebrates after they have already completed their own Open workout. Hope to see you there.

3) Shirts are being ordered On Thursday. Sign the board or send me an email before 1pm.

4) We are doing the Fight for Air Climb. It’s a chance to climb the stairs of the Chase Tower. Here’s our team page.

Thursday: Accumulate 5,000 meters of rowing while rolling and stretching out in between.

Announcements!

1) PARKING: You will be towed starting today if you park in the lost just south of our building. Instead, I will be validating parking for 2 hours. If you stay longer than two hours, you will be charged the difference.

2) THE OPEN/OPEN SHIRTS: The Open begins this Thursday. We have some awesome shirts for sale. I will be closing up the preorder in a couple days so please get your name on the board if you want it with size. Each week we will be hosting an Open viewing party on Thursday night and Friday night we will get together for Friday Night Fights. We will have two people going head-to-head on Friday night for our viewing enjoyment.

3) SOCKS: Rudy is collecting money for the socks. He wants people to bring their money in envelopes.

That being said, we are on a deload week.

Monday:

30 min EMOM:

5 T&G Power Snatch

1-10 light

11-25 medium

26-30 heavy

Screen Shot 2016-02-18 at 10.19.18 PMScreen Shot 2016-02-18 at 10.19.28 PM

Open Shirts!

Check out the awesome Open Shirts for this year. Sign up on the whiteboard. Order goes out early next week.Screen Shot 2016-02-18 at 10.19.18 PM

Screen Shot 2016-02-18 at 10.19.28 PM

 

Prior to the workout, we will dance and practice.

WORKOUT 11.3

MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

 

Thursday

I have been told that we will have parking validation for the garage next week. I am still working on that. Also, to keep our bathroom clean and secure, it will be locked at least for the near future. There are 6 keys on my desk to use.

Workout:

1a) 4xME Open Style Handstand Push Ups. You don’t have to actually measure and put tape, just make sure you are fully locked out and extended at the top. Protect your head/neck, and if you need to do pike pushups on box, please do those.

1b) 4 sets of 15 double KB cleans

Move back and forth between exercises giving 2-3 minutes rest between movements.

then:

“Annie”
50-40-30-20-10
Double Unders and Ab Mat Sit Ups

Wednesday

Demolition begins next week on the building next door, so after this weekend, we can’t park there. I’ve been told that we will be able to have 2-hour validation for the garage so that will be our solution moving forward.

2k Row TT

Then 3 Rounds for reps:

2 min OHS 95/65
1 min rest
2 min Burpee Box Jumps 24/20″ (each burpee box jump counts as 2 reps)
1 min rest