Thursday 2015.09.03

Reminder: This Saturday (2015.09.05), the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.

Brianne shows great midline stability (i.e., she doesn't "sag" in 

the middle) while performing push-ups mid-metcon.

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

B) L-sit
5 x 30 sec


Strength/WL
Snatch
3-3-3-2-2-2


Conditioning
"Fran"
21-15-9 reps for time of:
Thrusters, 95#/63#
Pull-ups or Supine Bar Rows

There is a 8 min cap on this workout (and depending on numbers, we may need to start it in two separate groups). As far as scaling is concerned, choose weights (or bar heights for bar rows) which allow you to complete the first round unbroken - this is a sprint!

Compare to 2014.08.30. Try to smoke your old time!


Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, couch stretch for 2:00/leg.

Saturday 08/30/14

Announcement: 

It's with very mixed emotions that I want to let everyone at Testify know that I've decided it's time for me to make a change in my life and hand over the reins entirely to Phil. I love all of you and have been incredibly blessed by each one of you in many different ways. You have shown me grace, been incredible learners, made me laugh EVERY class, and encouraged me by your faithful work ethic. I will miss teaching you, but I'll miss spending time with all of you the most! Thank you, thank you, thank you for embracing me as a coach and for sharing your lives with me. 

I will still be at CHS often and see all of you in passing during volleyball season, and I will be joining the group for workouts in the winter, I'm sure! :) 

I'll be teaching my last class on Saturday and would love to share a breakfast meal with anyone who would like to come (former members and family members included!) at Hy-Vee on 156th and Maple immediately after class this Saturday. Even if you can't make it to class I'd love for you all to join us for breakfast!

- Kiley


Reminder - we do not have class on Labor Day (Monday, 09/02/13).

Steve is a blur during double-under practice.

BBG (off)
Clean & Jerk
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Power Snatch
3-3-3-3-3


"Fran"
21-15-9 reps for time of:
Thrusters, 95#/63#
Pull-ups

There is a 8 min cap on this workout (and depending on numbers, we may need to start it in two separate groups). We did this workout back on 06/26/14 - try to smoke your old time! As far as scaling is concerned, choose weights (or bands for pull-ups) which allow you to complete the first round unbroken - this is a sprint!


Finale: 2:00/leg in the spiderman lunge position

Thursday 06/26/14

BBG (off) Skill:
Snatch

Press
2 x 5
1 x 5+


"Fran"
21-15-9 reps for time of:
Thrusters, 95#/63#
Pull-ups
Compare to 06/03/13.


Finale: Spend 2 minutes per shoulder mobbing.

Scott Squatting

Monday 06/03/13

Agility


OHS
5-5-5-5-5


"Fran"
21-15-9 reps for time of:
Thrusters, 95#/63#
Pull-ups

We did this on 02/02/13.  How much have you improved?  By how much can you smoke your last time?  How cool are you?  Bring it, people!


Finale:  Spend 3 min/leg in the bar mash.  Come on - you can do it!

Check out the new digs!

Saturday 02/02/13

Skill Work:
Agility


"Fran"
21-15-9 reps for time of:
Thrusters, 95#/63#
Pull-ups

Compare to 11/28/11.

This WOD should be done with maximum speed and efficiency while completing actual good reps. This is not a long workout, so be smart with the weight you choose. Check out these videos for some inspiration before you come to class tonight!

Exhibit A1 - Good reps. Full depth squats and "Butterfly" pull-ups
   Exhibit A2 - Very cool, old video.

Exhibit B - This athlete says it's his first attempt at this workout, so please know that. He doesn't achieve full depth on Thrusters and hands are a bit far apart. His elbows could be further forward so the bar rests on his shoulders.On Pull-ups, he's not really kipping very well, so his arms and lats are taking the full force of the movement. His rest periods are MUCH longer than will be allowed for you all. That being said, he's trying. He's learning.

I show you both of those examples so that you know where you might be starting (the beginning!) and where your goal might be (unbroken sets of 21-15-9 with no rest)! Wherever you are on the journey, do YOUR best!

Finale: Spend 6 minutes mobbing shoulders and stretching anything that needs it.

Steve spending some time 

upside down

Monday 11/28/11

Power Snatch
3-3-3-2-2-2


"Fran"
21-15-9 reps for time of:
Thrusters, 95#/65#
Pull-ups

This meton will have a 10 minute cut-off, so scale intelligently.  If you can do the 21 reps of thrusters and 21 reps of pull-ups with no breaks, you've probably scaled intelligently.  Fran is a sprint!  It should be Frantic! (ok, bad joke, but really, the transitions between movements should actually be very quick)


Finale: Accumulate 2 minutes only on your hands. This can be in a handstand (floor or parallettes), working on your L-sit or tuck sit (floor or parallettes), or on the dip bars simply supporting your bodyweight. Choose something challenging for you.

Becca and Lori G. vs. the towel pull-ups

11/17/11

Saturday 01/15/11

Skill Work:
Double-unders


"Fran"
21-15-9 reps for time of:
Thrusters, 95#/65#
Pull-ups

Compare to 03/18/10.

Lori G. cranking out some pull-ups during 

"Lynne" as Lori N. and Rob cheer her on

12/20/10

Saturday 09/25/10

We're having our nutrition challenge talk right after today's class, so be sure to stick around!  We'll keep it reasonably short - no more than an hour.  The challenge begins on Monday, so you won't want to miss out on what we cover today!

Deadlift
5-5-5-5-5


"Heavy Fran"
15-12-9 reps for time of:
Thrusters, 135#/95#
Weighted Pull-ups, 45#/30#

This WOD will have a 12 min cut-off.

"KB Michael"
09/18/10

Thursday 03/18/10

Time: 8:30 p.m.

Bench Press
5-5-5-5-5

Compare to 03/13/10.


"Fran"
21-15-9 for time of:
Thrusters, 95#/65#
Pull-ups

Blarney Stone 5K Race (03/17/10) - post-race smiles!

Wednesday 10/28/09

Time: 8:40 p.m.

Hang Snatch
5 x 5

Compare to 10/19/09.


"DB Fran"
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)
Pull-ups

Click here for a description and demonstration of the thruster. We will be doing thrusters with 2 dumbells instead of a barbell.