Monthly Archives: August 2016

Thursday

Coming up soon, both the GoRuck challenge and the Bracket Buster. More info on some of the first workouts for the BB.

100’s Chipper: https://youtu.be/VREsEOL4Fhw

Olympic Medley: https://youtu.be/RVM6YGsajOI

Every 6 minutes, for 30 minutes (5 sets):
1 Rope Climb
Row 500 meters
100-Foot KB Farmer Carry L
10 Burpees Over the KB
100-Foot KB Carry R
10 Burpees Over the KB

Wednesday

Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Handstand Hold x 20-30 seconds (use assistance/wall if needed)
Minute 2 – Roll to Candlestick (similar to deck squat but really try to keep hollow position during roll and use no weight) x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)


Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-8 = 1 rep @ 90-95%
*Sets 9-10 = 1 rep @ 95+%

Tuesday

A.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

(not looking to set a 1RM, just go by feel and hit something “heavy”)

B.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single

C.
For time (8 min cap):
30 American Kettlebell Swings (32/24 kg)
500 Meter Row
30 American Kettlebell Swings (32/24 kg)

Monday/Kickboxing

Kickboxing at 7pm.

Three sets of:
Sumo Semi-Stiff Leg Deadlift x 8 reps
(focus on good positioning, stop lifting if you can no longer maintain good mechanics)
Rest as needed

3 Rounds: 4 min of work followed by 3 min of rest:
100 Double-Unders
30 Wall Ball Shots (30/20 lbs)
Muscle-Ups x Max Reps in remaining time

More Schedule Announcements

This Saturday we will begin kickboxing at noon which will continue moving forward 3x a week. The kickboxing schedule is Monday and Wednesday nights at 7pm and Saturday at noon. Jiujitsu is Tuesday/ Thursday at 6pm, Wednesday/Friday at 8am, and Sunday at 3pm. These classes counts as a regular classes. Express members will have to purchase classes or upgrade their membership to attend. As always, drop ins welcome, so if you have a friend that would like to attend, bring them along.

Some of you have met Jacob Clark. He will be teaching these courses. He has been doing jiu-jitsu for ten years. He started at Jackson’s Team 4 Corners, a Greg Jackson affiliate school run by Floyd Sword, one of Greg’s first black belts. He was a professional fighter, with eighteen fights, and numerous amateur bouts, jiu-jitsu tournament etc. He taught the kickboxing program at American Top Team Indy, and was the fight team captain, secondary coach, and kids program lead at T4C. The surrounding towns (Avon, Greenwood, Carmel, Post Road) all have access to jiu-jitsu and kickboxing. No one has been able to make this happen downtown,… yet.

He has been such a great instructor so far and is very approachable. Just like CrossFit, these disciplines can be tailored to be useful to the beginner and advanced alike. Most of us are beginners. I’m sure you’ll get quite a workout from either one of these classes and is a great compliment to your training and general wellbeing. Give it a try; why not.

Sunday Open Gym is no longer 1-3 but 2-4. Intro is still at 2 and jiujitsu is at 3.

Friday’s workout:

Elizabeth

21-15-9

  • Power Clean 135/95
  • Ring Dips

Thursday

Complete as many rounds and reps as possible in 6 minutes of:
6 double KB squat 35/53
100-Foot KB Rack Carry
6 double KB squat 35/53
100-Foot KB Rack Carry

Rest 3 minutes, and then…

Complete as many rounds and reps as possible in 12 minutes of:
5 hill runs or stair climbs
100-Foot Kettlebell Farmers Carry (53/35)
100-Foot Overhead Kettlebell Carry (53/35)

Tuesday

A.
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 2 reps @ 70-80% of 1-RM Jerk

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Jump to Split x 1 rep @ 80-100% of 1-RM Jerk

B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

New Schedule

Oly Classes will be 6pm on Mondays and Wednesdays and Saturday at 11am.

Open gym will be open from 4-8pm M-Th and 4-7pm Friday.

Yoga still at 6pm on Tuesday.

Jiujitsu still at 6pm on Tuesday and Thursday but now also at 8am on Wednesday and Fridays.

We will be starting kickboxing next week on Monday and Wednesday nights at 7pm and then also on Saturdays at noon.

Class changes should be reflected in Mindbody.

Monday:
Ten rounds for time of:
3 Muscle-Ups
6 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders