Showing posts with label schedule. Show all posts
Showing posts with label schedule. Show all posts
Wednesday 2016.06.01 - Let's go!
Today, we begin our regular training hours at our new location! Our new address is below (you can click the address for a link to a map):
Testify Strength & Conditioning
3605 S. 149th St.
Omaha, NE 68144
We are located at the west end of the building (technically, it's the northwest end). We are the bay nearest to the intersection, so we're pretty easy to find. Come on out and check out the new digs!
Our regular training hours are as follows:
Testify Strength & Conditioning
3605 S. 149th St.
Omaha, NE 68144
We are located at the west end of the building (technically, it's the northwest end). We are the bay nearest to the intersection, so we're pretty easy to find. Come on out and check out the new digs!
Our regular training hours are as follows:
- Monday - Thursday: 5:00 a.m. - 10:00 a.m. and 4:30 p.m. - 8:00 p.m.
- Friday: 5:00 a.m. - 10:00 a.m. and 4:30 p.m. - 6:30 p.m.
- Saturday: 7:30 a.m. - 10:00 a.m.
Tuesday 2016.05.31 - New location!
We will be open for training today from 5:30 p.m. - 8:00 p.m., and we will be training at our new location! Our new address is below (you can click the address for a link to a map):
Testify Strength & Conditioning
3605 S. 149th St.
Omaha, NE 68144
We are located at the west end of the building (technically, it's the northwest end). We are the bay nearest to the intersection, so we're pretty easy to find. Come on out and check out the new digs!
Starting on Wednesday (06/01/16), we start our regular training hours, which are as follows:
Testify Strength & Conditioning
3605 S. 149th St.
Omaha, NE 68144
We are located at the west end of the building (technically, it's the northwest end). We are the bay nearest to the intersection, so we're pretty easy to find. Come on out and check out the new digs!
Starting on Wednesday (06/01/16), we start our regular training hours, which are as follows:
- Monday - Thursday: 5:00 a.m. - 10:00 a.m. and 4:30 p.m. - 8:00 p.m.
- Friday: 5:00 a.m. - 10:00 a.m. and 4:30 p.m. - 6:30 p.m.
- Saturday: 7:30 a.m. - 10:00 a.m.
Monday 2016.05.30 (NO TRAINING)
We are closed today in observance of the holiday. Happy Memorial Day!
On Tuesday (05/31/16), we will be open for training from 5:30 p.m. - 8:00 p.m., and we will be training at our new location! Our new address is below (you can click the address for a link to a map):
Testify Strength & Conditioning
3605 S. 149th St.
Omaha, NE 68144
We are located at the west end of the building (technically, it's the northwest end). We are the bay nearest to the intersection, so we're pretty easy to find. Come on out and check out the new digs!
Starting on Wednesday (06/01/16), we start our regular training hours, which are as follows:
On Tuesday (05/31/16), we will be open for training from 5:30 p.m. - 8:00 p.m., and we will be training at our new location! Our new address is below (you can click the address for a link to a map):
Testify Strength & Conditioning
3605 S. 149th St.
Omaha, NE 68144
We are located at the west end of the building (technically, it's the northwest end). We are the bay nearest to the intersection, so we're pretty easy to find. Come on out and check out the new digs!
Starting on Wednesday (06/01/16), we start our regular training hours, which are as follows:
- Monday - Thursday: 5:00 a.m. - 10:00 a.m. and 4:30 p.m. - 8:00 p.m.
- Friday: 5:00 a.m. - 10:00 a.m. and 4:30 p.m. - 6:30 p.m.
- Saturday: 7:30 a.m. - 10:00 a.m.
Saturday 2016.05.28
Announcements:
Conditioning
10 min AMRAP of:
20 Double-unders
10 Goblet Squats, 30#/20#
5 Burpees
Compare to 2015.05.16.
Finale
Couch stretch for 2:00/leg
- Just a reminder - our hours are extended today (as they were for most of the week) so we are open for training from 7:30 a.m. to 10:00 a.m. The warm-up will be posted on the board, so when you show up, you can get started with the warm-up and then get right into your training. For those of you doing the conditioning workouts, today's conditioning will start at 8:40 a.m.
- If you do not have a training program (i.e., a lifting program that I've shared with you via Google docs), please email me at coach@testifysc.com.
Conditioning
10 min AMRAP of:
20 Double-unders
10 Goblet Squats, 30#/20#
5 Burpees
Compare to 2015.05.16.
Finale
Couch stretch for 2:00/leg
Thursday 2016.05.26
Announcements:
Conditioning
Double-metcon day!
Metcon 1:
8 min AMReAP of presses, 115#/73#
Each time you break, do 50 double-unders. A break is any rest in a position other than the locked-out, overhead position (e.g., resting the bar on your shoulders would constitute a break).
Metcon 2:
8 min AMReAP of hang power cleans, 205#/133#
Each time you break, do 30 squats. A break is any rest in a position other than having the bar hanging in your hands (e.g., resting the bar on your shoulders would constitute a break).
We will split into two groups for these metcons. Group A will perform Metcon 1 while group B counts reps, then Group B will perform Metcon 1 while Group A counts reps. We will then repeat this two-stage process for Metcon 2. (Courtesy of CrossFit.com)
Finale
Mob your shoulders for at least 2:00/arm.
- Just a reminder - our hours will be extended for the rest of this week, so we will be open for training from 5:45 p.m. to 8:00 p.m. today and from 7:30 a.m. to 10:00 a.m. on Saturday. Warm-ups will be posted on the board, so when you show up, you can get started with the warm-up and then get right into your training. For those of you doing the conditioning workouts, today's conditioning will start at 7:20 p.m.
- If you do not have a training program (i.e., a lifting program that I've shared with you via Google docs), please email me at coach@testifysc.com.
Conditioning
Double-metcon day!
Metcon 1:
8 min AMReAP of presses, 115#/73#
Each time you break, do 50 double-unders. A break is any rest in a position other than the locked-out, overhead position (e.g., resting the bar on your shoulders would constitute a break).
Metcon 2:
8 min AMReAP of hang power cleans, 205#/133#
Each time you break, do 30 squats. A break is any rest in a position other than having the bar hanging in your hands (e.g., resting the bar on your shoulders would constitute a break).
We will split into two groups for these metcons. Group A will perform Metcon 1 while group B counts reps, then Group B will perform Metcon 1 while Group A counts reps. We will then repeat this two-stage process for Metcon 2. (Courtesy of CrossFit.com)
Finale
Mob your shoulders for at least 2:00/arm.
Wednesday 2016.05.25
Announcements:
Barbell Group
- Just a reminder - our hours will be extended for the rest of this week, so we will be open for training from 5:45 p.m. to 8:00 p.m. today and Thursday, and from 7:30 a.m. to 10:00 a.m. on Saturday. Warm-ups will be posted on the board, so when you show up, you can get started with the warm-up and then get right into your training. For those of you doing the group conditioning workouts (Thursday and Saturday), those start times will be posted on the blog, so check back for those.
- If you do not have a training program (i.e., a lifting program that I've shared with you via Google docs), please email me at coach@testifysc.com.
Barbell Group
Tuesday 2016.05.24
Announcements:
Open Gym
- Starting today (Tuesday, 05/24/16), our hours will be extended for the rest of this week, so we will be open for training from 5:45 p.m. to 8:00 p.m. today, Wednesday, and Thursday, and from 7:30 a.m. to 10:00 a.m. on Saturday. Warm-ups will be posted on the board, so when you show up, you can get started with the warm-up and then get right into your training. For those of you doing the group conditioning workouts (Thursday and Saturday), those start times will be posted on the blog, so check back for those.
- If you do not have a training program (i.e., a lifting program that I've shared with you via Google docs), please email me at coach@testifysc.com.
Open Gym
Monday 2016.05.23
Announcements:
For your edification and reading pleasure:
Mid-foot Balance: A "Master Cue"
by CJ Gotcher (from Starting Strength)
Conditioning
Tabata Mash-up 3:
Box Jumps, 30"/24"
Push-ups
Front Squats, 115#/78#
Rest 1 minute between movements.
"Tabata" refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise. You can start this workout at any station - for instance, if we have 15 people, 5 will start on box jumps, 5 will start on push-ups, and 5 will start on front squats.
Finale
Accumulate 2:00 on your hands (handstand, handstand walking, L-sit, etc.). While resting, be sure to get some mobility work done.
- Starting on Tuesday (05/24/16), our hours will be extended for the rest of this week, so we will be open for training from 5:45 p.m. to 8:00 p.m. on Tuesday, Wednesday, and Thursday, and from 7:30 a.m. to 10:00 a.m. on Saturday. Warm-ups will be posted on the board, so when you show up, you can get started with the warm-up and then get right into your training. For those of you doing the group conditioning workouts (Thursday and Saturday), those start times will be posted on the blog, so check back for those.
- If you do not have a training program (i.e., a lifting program that I've shared with you via Google docs), please email me at coach@testifysc.com.
- Finally, a huge thank you goes out to those of you that helped install the rubber mats at the new location this past Saturday! Thank you so much - we could not have accomplished so much so quickly without you!
For your edification and reading pleasure:
Mid-foot Balance: A "Master Cue"
by CJ Gotcher (from Starting Strength)
Conditioning
Tabata Mash-up 3:
Box Jumps, 30"/24"
Push-ups
Front Squats, 115#/78#
Rest 1 minute between movements.
"Tabata" refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise. You can start this workout at any station - for instance, if we have 15 people, 5 will start on box jumps, 5 will start on push-ups, and 5 will start on front squats.
Finale
Accumulate 2:00 on your hands (handstand, handstand walking, L-sit, etc.). While resting, be sure to get some mobility work done.
Thursday 2015.12.31 - class at 3:00 p.m.
Reminder: As today is New Year's Eve, class is at 3:00 p.m. to provide more evening time for the various evening festivities that people have. Much like the Christmas Eve class, the evening will will have an open gym format with a fun conditioning component in the last 10-15 minutes to send the old year out in style! Want to know what the conditioning is? Just like Christmas Eve . . . come and find out!
Open Gym (with conditioning)
Open Gym (with conditioning)
Monday 2015.09.07 - No Class (Labor Day)
In observance of Labor Day, we do not have class today. Do something on your own - you could do sprints, run a 5k, or come up with your own plan!
Saturday 2015.05.23
Announcement: There will be NO CLASS this Monday (05/25/15) due to the holiday. Have a great weekend, and thank a soldier for their service!
Conditioning
Double-metcon day!
Metcon 1:
8 min AMReAP of presses, 115#/73#
Each time you break, do 50 double-unders. A break is any rest in a position other than the locked-out, overhead position (e.g., resting the bar on your shoulders would constitute a break).
Metcon 2:
8 min AMReAP of hang power cleans, 205#/133#
Each time you break, do 30 squats. A break is any rest in a position other than having the bar hanging in your hands (e.g., resting the bar on your shoulders would constitute a break).
We will split into two groups for these metcons. Group A will perform Metcon 1 while group B counts reps, then Group B will perform Metcon 1 while Group A counts reps. We will then repeat this two-stage process for Metcon 2. (Courtesy of CrossFit.com)
Finale
GHD plank
3 x 30 sec
Between sets, accumulate 4:00 of mobbing - your choice.
Tyler (top), Brianne (top), and Jake (bottom) get some air time.
Conditioning
Double-metcon day!
Metcon 1:
8 min AMReAP of presses, 115#/73#
Each time you break, do 50 double-unders. A break is any rest in a position other than the locked-out, overhead position (e.g., resting the bar on your shoulders would constitute a break).
Metcon 2:
8 min AMReAP of hang power cleans, 205#/133#
Each time you break, do 30 squats. A break is any rest in a position other than having the bar hanging in your hands (e.g., resting the bar on your shoulders would constitute a break).
We will split into two groups for these metcons. Group A will perform Metcon 1 while group B counts reps, then Group B will perform Metcon 1 while Group A counts reps. We will then repeat this two-stage process for Metcon 2. (Courtesy of CrossFit.com)
Finale
GHD plank
3 x 30 sec
Between sets, accumulate 4:00 of mobbing - your choice.
Wednesday's Barbell Group - still on!
Concordia was closed today, but we still have Barbell Group this evening, so come on out, you BBGers, and get your lift on! Be sure to park in the main lot (it's a bit rough, but it's passable) and enter through the south doors (i.e., the main doors).
Monday's class - it's on like Donkey Kong!
Monday night's class is on! The parking lot is plowed, so you'll want to park there and enter through the south doors (i.e., the building's main entrance). We hope to see you tonight, but drive carefully!
Monday 2015.02.02
Update: Monday's class will happen! (see the more recent post above this one)
Weather and Testify news: Concordia has called school off for Monday, and Testify's policy is to cancel whenever Concordia cancels. With that said, check back here throughout the day on Monday. If it is possible for us to have class, we'll post to that effect by 5:00 p.m. on Monday.
BBG (off)
A) Push Jerk
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)
B) Kipping pull-ups, CTB pull-ups (kipping), or muscle-ups
3 x N (pick a manageable number for 3 sets, e.g., 3 x 3, 3 x 6, etc.)
Strength/WL
Push Jerk
3-3-3-3-3
Conditioning
10 min AMRAP of:
20 Double-unders
10 Lunges
10 Push-ups
Lunges are "stationary," not walking. Also, these are regular lunges, not reverse lunges, so be sure to step forward to begin the lunge. Alternate legs for each lunge.
Compare to 2014.02.15.
Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, roll/mash on a roller/lacrosse ball/barbell for at least 2:00. Lots of options here - quads, hamstrings, and back to list a few.
Weather and Testify news: Concordia has called school off for Monday, and Testify's policy is to cancel whenever Concordia cancels. With that said, check back here throughout the day on Monday. If it is possible for us to have class, we'll post to that effect by 5:00 p.m. on Monday.
BBG (off)
A) Push Jerk
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)
B) Kipping pull-ups, CTB pull-ups (kipping), or muscle-ups
3 x N (pick a manageable number for 3 sets, e.g., 3 x 3, 3 x 6, etc.)
Strength/WL
Push Jerk
3-3-3-3-3
Conditioning
10 min AMRAP of:
20 Double-unders
10 Lunges
10 Push-ups
Lunges are "stationary," not walking. Also, these are regular lunges, not reverse lunges, so be sure to step forward to begin the lunge. Alternate legs for each lunge.
Compare to 2014.02.15.
Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, roll/mash on a roller/lacrosse ball/barbell for at least 2:00. Lots of options here - quads, hamstrings, and back to list a few.
Wednesday 12/31/14 - class at 3:00 p.m.
Thank you so much to all of you who have made 2014 an outstanding year! You are the ones who make Testify great - you bring the hard work, the attitude, the sweat, and the joy, and it is a privilege to be a part of this awesome group of people!
Reminders:
Barbell Group
Reminders:
- Barbell Group is at 3:00 p.m. today due to the holiday.
- We do not have class tomorrow since it is New Year's Day (Thursday, 01/01/15).
Barbell Group
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