Monday 2015.04.13

 Mike, Geneva, and Diana all had great meets this past Saturday at the Orchard Powerlifting Meet in Orchard, NE (be sure to ask Geneva and Diana about their new PRs . . . in, like, everything).  And a certain young gun had a great meet as well . . .

@justin__sivilla (8th grade) deadlifts 100 kg (220.5 lbs) at the Orchard powerlifting meet. PR! #deadlift #powerlifting #trainhard

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 11, 2015 at 4:26pm PDT

Way to go, everyone!  Also, if you're interested in competing in the powerlifting meet at the State Games of America (Sat, August 1st) this summer (usually the Cornhusker State Games), please talk to me when you get a chance.  The registration deadline this year is June 1st for Nebraska residents (after that, the price goes up), and as this is much earlier than usual, we want to make sure anyone who is interested gets signed up soon.  It is really one of the best meets of the year!  You can also simply click here to register.

Announcements:

1. This Saturday (04/18), we will be heading outside for the conditioning portion of the workout, and as a result, all lifting will end at 8:40 a.m.  This is just a "heads-up" so that BBG-ers can plan their lifting (for this week and Saturday) accordingly.
2. Strict pull-ups (3 x N) are scheduled for this Saturday (04/18), but if you know you will not be here on Saturday, be sure to do them this evening before the conditioning portion of the workout (doing them on Tuesday or Wednesday of this week are also both good options if you will not be here on Saturday).

BBG (off)
A) Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)


Strength/WL
Hang Snatch
5-5-5-3-3-3


Conditioning
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 2014.10.13.


Finale
Accumulate 2:00 on your hands - handstands, handstand walking, L-sit, ring dip support, etc.

Saturday 08/04/12

Get your mob on! Be sure to do the finale today. Don't skimp on your mobility. Want to be faster? Get better mobility. Want to be stronger? Get better mobility. Want to lose weight? Get better mobility (it allows you to go faster, longer, and use more weight, so you burn more calories). Want to move pain-free? Get better mobility. Want to promote world peace? Get better mobility. Ok, that one might be a stretch (pun intended), but seriously, you show up and work hard, so make sure you take care of your body. Not working on your mobility is like bashing your head against a wall and expecting to get smarter. Trust me. It's just like that.


Front Squat
2 x 5, 1 x 5+


For time:
Run
-----
2 rounds of:
30 Double-unders
20 Walking OH Lunges, 45#/25#
10 Burpees
-----
Run

The run is done outside. It starts at the beginning of the curb, goes down to the sidewalk that runs parallel to 156th St., and then back again (i.e., a down-back). The WOD starts at the curb with that run. When finishing the run, you run up the hill (on pavement) to the gym door and then inside, where you complete the 2 rounds. After the last round, you run outside, down the hill (on pavement), and then you do the same down-back run again, finishing the WOD at the curb. This was the last WOD from the Testify competition in October of 2010.


Finale: 10 minutes of mobbing your shoulders. Use a band, ball, or both.

More med ball carry pics!

Saturday 02/19/11

Front Squat
5-5-5-5-5


A blast from the past - this was WOD #1 at the first TSC Competition last July.
4 rounds for time of:
10 Burpees
20 Walking Lunges
200m run

The lunges are done on the 200m "track" - when finished with the lunges, finish by running whatever remains of the 200m.

Glenda takes to the air

02/14/11

 Lori G cranking out some deadlifts

02/14/11

Monday 10/25/10

A few announcements:

1. The competition this past Saturday was awesome!!! Thanks to everyone who competed, helped, and cheered - you all made this a great event, and we look forward to more competitions in the future.  Keep bringing your friends and spreading the word - we've got a great thing going here at Testify, so let's keep it growing!
2. Of course . . . it's Monday, so get those food logs in!  To be fair to everyone and in keeping with the rules of the challenge, remember that all logs must be submitted by 7:30 p.m. sharp, so that's another good reason to be early to class.
3. We have two more trial Wednesday evening classes to go - so far we've had about 1-2 people each Wednesday evening since we started the trial period.  We need to average 4 or more people consistently attending to make this class a viable option, so if you want to keep this class, bring some friends!

Back Squat
70% x 3
80% x 3
90% x 3+


7 rounds for time of:
10 Box Jumps, 24"/18"
10 Push-ups

OR (for our new members)

Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run

Competition Photos and Video
10/23/10

Saturday 10/23/10 - Competition!!!

Today's the big day! Plan to arrive at 8:30 a.m. for registration, then we'll have a warm-up for guests and members alike, and then we start the first WOD at 9:00 a.m.!

Bring your friends to compete and get $10 off your registration for each friend that competes - 2 friends and you compete for free (all guests compete for free)!

We'll finish about noon, and then it's time for the potluck, so please remember to bring a dish to pass.

Just a reminder - due to the competition, we will not be having our usual Saturday 7:00 a.m. class.

Monday 10/18/10

Reminders:

1. Monday is here, so get those food logs in by 7:30 p.m.!
2. The competition is less than a week away (this Saturday, Oct. 23)!  We hope a lot of you can make it, and we also hope you bring a lot of your friends.  It's really important that we have an idea of how many people are coming, so if you could RSVP in the comments here and let us know how many people will be coming as well as how many people will be competing, that would be much appreciated.  Please RSVP by this Tuesday (10/19/10).
3. As mentioned last week, we're giving Wednesday's evening class a month to see if we should keep or drop that class - right now we have 3 more Wednesdays to go - so if you want to keep that class, be sure to show up! (or better yet, bring a friend too!)

Today, we begin our second 4-week cycle of the Wendler 5/3/1 program. If you've been squatting and hitting your target reps (or exceeding them), then you will bump your training max up by 10 lbs. (or 5 lb. if you prefer). You will base your new percentages off of this new training max. Happy squatting!

Back Squat
65% x 5
75% x 5
85% x 5+


For time:
2 Down-backs
10 Thrusters, 115#/80#
2 Down-backs
10 Slapping/Clapping Push-ups
2 Down-backs
10 KB Swings, 2 pood/1.5 pood
2 Down-backs
10 Slapping/Clapping Push-ups
2 Down-backs
10 Thrusters, 115#/80#
2 Down-backs

Sharon, Lori G, Andy, and Rob

10/11/10

Monday 10/11/10

A few reminders:

1. It's Monday, so get those food logs in by 7:30 p.m.!  Have you noticed any changes (in talking with some of you, I know you have!)?
2. Our next competition is about 2 weeks away on Saturday, October 23rd, so please encourage your friends to come on out for a lot of fun.  Also, it's a $10 discount for each friend that competes!  Go here for more information and to RSVP.
3. Wednesday evenings have been low on attendance recently, so we are looking at whether or not to keep that class right now.  We want to offer class times that you guys find attractive and practical, and recent attendance is showing that Wednesday evenings might not be fulfilling those aims.  That said, we'd love to keep that class if you - our members - want to keep that class, so we're going to give it another month (4 more Wednesdays) to see if we can increase attendance.  We've been averaging about 1-2 people per Wednesday evening, and we need to average at least 4 people, so if you like that class time and want to keep it, please encourage your friends to come and give it a try!

Back Squat - Deload
40% x 5
50% x 5
60% x 5


15 min AMRAP of:
Run 200m
10 Box Jumps, 30"/24"
10 Slapping/Clapping Push-ups
1 Mat Push down-back (1/2 court)

Compare to 03/31/10.


This is week 4 of the 5/3/1 program, and as such, it is a deload week. The weights are lighter in order to help with recovery as we get ready to start the next 4-week cycle. In the deload week, do each weight for 5 reps - there is no "go for it all" set. This is a great opportunity to work on several key components of the back squat:

1. As you begin to squat, reach back with the hips/butt - not down.  You can practice this with a plyo box - stand in front of it and reach back with your hips so you end up sitting on the box (i.e., a "box squat").  Then scoot a little farther away and do it again - make yourself really work to reach back.
2. Shove your knees out to the sides.  No, really.  Shove them out.  Way the heck out.
3. Drive up out of the hole with your hips/butt.  Pretend that the weight is sitting right there, or pretend that there is a chain attached to your butt and it's pulling you up.  The power comes from the hips, so don't mute their function by coming up chest first.
4. Drive through your heels, i.e., stay off your toes.

 Becky and J.T. and get-ups

10/06/10

Thursday 08/05/10

Just a reminder - we WILL be having our normal Saturday morning class this weekend!

Clean
2-2-2-2-2


10 min AMREAP of:
6 Squat Cleans, 125#/85#
12 Pull-ups
24 Double-unders

This is essentially an AMRAP, but your score will be the total number of reps instead of the total number of rounds.  Curious as to this metcon's origin?  Check out the inaugural CrossFit/USAW Open!

DB Hang Power Clean & Jerk and KTE

08/02/10

Saturday 07/17/10 - Testify Competition Today!

Today is our first Testify competition!  Join us at Hefflinger Park from 9:00 a.m. - 12:00 p.m. for some competition and fun (and food afterward).  Here's a repeat of the information we posted a few days ago:



Who: All TSC members, their families and friends. The TSC member (male and female) who brings the most people along (to compete OR to watch) wins a 30 second advantage in the first WOD.

What: Three different WODs (Workout of the Days)

Where: Hefflinger Park (Old Maple Road & West Maple Road, Omaha, Nebraska 68164)
From Maple Street, turn south onto Hefflinger Avenue (near 111th Street) and follow the road past the dog park to the bottom of the hill. The road curves left, then right past some apartments. Turn into the first parking lot after the apartment buildings.

When: Saturday, July 17th from 9 a.m.-12 p.m. with lunch provided afterward

We will have prizes for the winners of the following categories:
- TSC Member, Female (1 Free Month Unlimited Membership)
- TSC Member, Male (1 Free Month Unlimited Membership)
- Non-Member, Female (Cash Prize or 1 Free Month Unlimited Membership)
- Non-Member, Male (Cash Prize or 1 Free Month Unlimited Membership)
- Kids (Age divisions 0-10 and 11-17 if needed)

Each adult participant will pay an entry fee of $5. Kids are free.

Lunch will be provided after the competition is finished.

We suggest you bring lawn chairs and blankets to sit on between events and during lunch!

Reminder - NO regular morning class today.

Testify Competition Event - Saturday 07/17/10!!!

Join us for our first TSC Competition! We want all of our members to bring their families and friends to watch the competition or even to compete! Here’s the skinny on the event:

Who: All TSC members, their families and friends. The TSC member (male and female) who brings the most people along (to compete OR to watch) wins a 30 second advantage in the first WOD.

What: Three different WODs (Workout of the Days)

Where: Hefflinger Park (Old Maple Road & West Maple Road, Omaha, Nebraska 68164)
From Maple Street, turn south onto Hefflinger Avenue (near 111th Street) and follow the road past the dog park to the bottom of the hill. The road curves left, then right past some apartments. Turn into the first parking lot after the apartment buildings.

When: Saturday, July 17th from 9 a.m.-12 p.m. with lunch provided afterward

We will have prizes for the winners of the following categories:
- TSC Member, Female (1 Free Month Unlimited Membership)
- TSC Member, Male (1 Free Month Unlimited Membership)
- Non-Member, Female (Cash Prize or 1 Free Month Unlimited Membership)
- Non-Member, Male (Cash Prize or 1 Free Month Unlimited Membership)
- Kids (Age divisions 0-10 and 11-17 if needed)

Each adult participant will pay an entry fee of $5. Kids are free.

Lunch will be provided after the competition is finished.

We suggest you bring lawn chairs and blankets to sit on between events and during lunch!

Please post to comments and R.S.V.P. if you plan to attend (include approximately how many people will be in your group) by July 14th so we can order enough food for everyone!

Due to the competition, we will not be having our normal 7:00 a.m. class on Saturday morning.