Tuesday, 10/17

Tuesday, 10/17

Grab your buddy and head to the gym!

I. Warm-up

Coach’s choice!

II. Lifting

EMOM 8
3 Push Press + Split Jerks (185/125)

III. WOD

EMOM 20
Even: 20/15 cal row
Odd: 15 second toe to bar hold

Monday, 10/16

Monday, 10/16

I. Warm-up

5 Rounds:
Push-ups: Week 5, Day 1
10 Med ball front squats squats*
6 strict toes to bar

*After the second round, switch to front squats with the barbell so that you’ve done at least 2 two of the 5 sets of the front squats by the time you finish the toes to bar.

II. Lifting

Front Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Work to a heavy set of 3.

III. WOD

Every 3 minutes, complete 2 rounds of:
• 10 overhead squats
• 10 chest-to-bar pull-ups

Increase the number of reps for each movement by 2 (10, 12, 14, etc) every 3 minute interval until you can not complete the rounds. Score is total number of reps.

Friday, 10/13

Friday, 10/13

No cherry picking. Get your booty in here.

P.S. No community class on Saturday. Apologies for the inconvenience. Open gym is still on from 8:30am-12pm.

Thursday, 10/12

Thursday, 10/12

Shout out to our visitors today: Will Schuerman from Boston and a North East Regionals team athlete 2013-2015 and Joe Stumpf from NorCal and the 2017 60+ Masters winner for the California Region! Great work today, gentleman!

I. Warm-up

Coach’s choice!

II. Lifting

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

III. WOD

Complete as many rounds as possible in 12 minutes of:
10-cal.row
10 handstand push-ups
20 pistols, alternating

Ninja’s Notes – 9 October 2017

Ninja’s Notes – 9 October 2017

Community. Compassion. Care.

Every year I donate blood on or around my birthday (October 24) to celebrate another year on this planet with the hope that it will give someone else another chance at life. This year is a big year for me as I am turning the BIG 4-0.

Since I was a child, I have always had an inherent need to help others, and that need gets stronger as I get older. So this year, for my birthday, I ask all of you who read this to take a moment sometime this month to donate blood, especially for those who live in areas where a disaster has recently happened. If you are unable to or can’t donate blood, donate your time to volunteer at a clinic or some other organization that works for disaster relief or mental health. Please.

Our country has reached a critical point where we need to come together and work to resolve the lingering issues that are dragging us down the dark hole in which we are currently falling. Yelling about politics has gotten us nowhere. We are all in this together. One love.

Sincerely,
Coach Ninja
xo

Wednesday, 10/11

Wednesday, 10/11

What’s your post-WOD/recovery position?

I. Warm-up

5 Rounds:
Pull-ups: Week 4, Day 2
Push-ups: Week 4, Day 2
5 Barbell pause thrusters + wrist stretching
3 x 10 second hollow body hold

See printouts for pull-ups and push-ups.

II. Lifting

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

III. WOD

This WOD starts on the rower. The clock starts, and the athlete begins rowing. At the top of the first minute, the athlete does one thruster and immediately gets back on the row and continues to rowing. At the top of second minute the athlete does two thrusters.

This pattern continues until the athlete gets 2000m meters or cannot get the prescribed number of thrusters within the minute.