Tuesday, March 31, 2015

Wednesday, April 1, 2015

Strength:  Power Clean + Power Jerk, 2 RM

WOD:  10-8-6-4-2

              Power Cleans (135/95)
              Lateral Barbell Burpees
              200 Meter Run

Finisher:  100 Ab Mat Sit Ups


Friday morning I was coaching the 5:30 AM (yes, this is C. Rebecca this time). As the athletes made their way through Open 15.5 I noticed this special lady Karen. Look at that back! Everybody knows I'm a huge fan of strong back muscles and Karen's work is really paying off. Even with a hectic work schedule and longer than normal drive to the box, she is consistent and puts in the work. She is getting stronger and her form is constantly improving. So proud of you Karen!  
   

Monday, March 30, 2015

Tuesday, March 31, 2015

Strength:  5 x 5 Chin Ups, Review Deadlift and work up to WOD weight

WOD:  For Time

            Row 750 meters
            100 Double Unders
            75 Ab Mat Sit Ups
            50 Wall Balls
            25 Deadlifts (185/135)
            400 Meter Run

Finisher:  50 Push Ups





I had the pleasure of visiting the 5pm class tonight. Those folks were pushing it! I highly recommend trying to get to a different class sometime. I know life and daily schedules can make this difficult but it is worth it. I always enjoy meeting new athletes. It is guaranteed that I will see something new that motivates me. I will be the first to admit that this can be intimidating. As we learned during the open pushing ourselves outside our comfort zone helps us all grow as athletes!

Sunday, March 29, 2015

Monday, March 30, 2015

Strength:  Deadlift 1x5 @ 50%, 1x5 @ 55%, 3x10 @ 60%

WOD:  12 Minute AMRAP
         
             5 Chest to Bar Pull Ups
             10 Burpees
             15 Kettle Bell Swings, AM (53/35)
             20 Air Squats

Finisher: 50 GHD Extensions or Superman


I want to give a giant shout out to the 5:30am class. Over the past five weeks you all have showed up and killed the open wods. These wods have been difficult to tackle and even more so before the sun comes up. The drive and guts I have seen from all of you has truly inspired me. It takes a lot of courage to put your number up on that board before most of us have crawled out of bed. Great job, early birds!

Friday, March 27, 2015

Saturday, March 28, 2015

Team WOD:  For Time

                      10-9-8-7-6-5-4-3-2-1
                      Power Cleans (135/95) Split between Partners
                     
                     * 1 round of "Cindy" after each set for both athletes
                     * At any point during the WOD partners must push the sled 6 times (3 each)


And so it ends.. Congrats to everyone who participated in the wods whether they signed up or not. The past five weeks have been so fun. I have watched bonds form and confidences go through the roof. We saw amazing pr's and multiple people realize that they are in fact athletes. I am sure we will all remember moments from the open but what I will remember the most is the sense of family. We bypassed community during week one. We are no longer neighbors but brothers and sisters. We have pushed each other to the max. We've screamed in excitement together and built each other up during the disappointments. I couldn't be more proud to be included with this group. While the open may be over lets not lose sight of what it taught us about ourselves. Now is the time to get to work!

Thursday, March 26, 2015

Friday, March 27, 2015

WOD: 15.5
   
            For Time

            27-21-15-9
            Row for Calories
            Thrusters (95/65) (Scaled 65/45)



Well we knew thrusters were coming and here they are! Not a lot to say about this WOD, make a plan and execute it. Do not be scared to go to the dark place. This is the last one of the year so make sure you give it everything you've got!

Don't forget tomorrow is bacon themed. I can't wait to try all the yummy treats I've been hearing about. I hope to see everyone there!

Wednesday, March 25, 2015

Thursday, March 26, 2015

Strength:  Snatch up to 1RM (depending on how you feel)

WOD: Rebecca's Birthday WOD
          
           2 Rounds For Time

           21 Double Unders
           21 Air Squats
           4 Snatch (95/65)
           2 Man Makers (25/15)

Finisher:  100 Ab Mat Sit Ups




Happy Birthday, C. Rebecca! You are a woman who wears so many hats (wife, mother, business owner, coach, and friend) and manages to do it all with such grace and ease. Each and every one of us owes you a great amount of appreciation for the role you play in bettering ourselves. You motivate by example. You understand the struggles we face in balancing our daily lives with our personal goals. You cheer the loudest when we break through barriers we thought we'd face forever. You have comforted many of us when we feel we've failed and kicked us in the ass when you know it is needed. This box, this community really is a reflection of you. You've built something great here and we all owe you a giant thank you. Enjoy your day!

Tuesday, March 24, 2015

Wednesday, March 25, 2015

Strength:  Strict Press 5 x 10 @ 55% of 1RM

WOD:  For Time

            Run 400 Meters
            3 Rope Climbs
            15 Push Press (115/75)
            Run 400 Meters
            2 Rope Climbs
            10 Push Press (115/75)
            Run 400 Meters
            1 Rope Climb
            5 Push Press (115/75)

Finisher:  25 Ring Dips


This picture perfectly sums up why I love rope climb days. Not only is Stacie killing her first attempt on the rope but the smiles from her friends are priceless. I will be the first to admit that the rope can be SCARY but having the support of the other athletes in the class makes it so much easier. Stacie, I have no doubt that tomorrow will be even better for you. I hear Lexy is expecting a picture of you all the way at the top. I am sure we will have new names to add to the list of full fledged rope climbers. Have fun tomorrow!

Monday, March 23, 2015

Tuesday, March 24, 2015

Strength:  Timed 1k Meter Row

WOD:  4 Minute AMRAP

             15 KB Swings, American (53/35)
             30 Double Unders
            
             -Rest 3 Mins-

             4 Minute AMRAP

             12 Lunge Steps (53/35), holding like a goblet squat
             6  Pistols- 3 each leg, alternating


Finisher:  25 Strict Chin Ups


            
This girl has really impressed me over the past four weeks. I know she was very hesitant to sign up for the open but with a little (gentle) peer pressure decided to give it a shot. Each week she has shown up to Friday Night Lights a little less nervous. She has pushed herself more and more each wod. The change in her confidence has been apparent to many of us. Before the open we talked a lot about how it was an opportunity to learn something about ourselves. I am not sure anyone has experienced this more than Adriana. Congrats! Keep up the great work!

Sunday, March 22, 2015

Monday, March 23, 2015

Strength:  Back Squat 5 x 10 @ 55% of 1RM

WOD:  For Time

            Med Ball Squat Clean (20/14)
            50-40-30-20-10
            Push Ups
            25-20-15-10-5

Finisher:  50 GHD Back Extensions



WOD re-test! We did this WOD for the first time back in December. I remember it being a good one! I will bump the results on the athlete's page. It will be great to see the progress everyone has made.

Congrats again to everyone for tackling 15.4. You all did fantastic. One more week left! This Friday we will being having a bacon theme. Lets pack the box to cheer everyone on for the last WOD of the open.

Friday, March 20, 2015

Saturday, March 21, 2015

Team WOD:  In Teams of 2, For Time

                      30 Burpees
                      50 Deadlifts (155/105)
                      30 Chest to Bar Pull Ups
                      30 Shoulder to Overhead (155/105)
                      100 Simultaneous Air Squats
                      30 Shoulder to Overhead (155/105)
                      30 Toes to Bar
                      50 Deadlifts (155/105)
                      30 Burpees

                      *One partner works while the other rests



Everyone did fantastic tonight! That wod was brutal and heavy whether done scaled or rx. As Kelly was leaving tonight I had a chance to talk to her. The smile on her face was the best thing I had seen in a long time. She was gushing about how much fun she had. She very quietly told me that cleaning 65lbs in a wod had been on her goal list forever. Tonight she cleaned 75lbs a whole bunch of times. Seeing the pride she had in herself will be something I remember forever. Kelly, I am so proud of you. Not just for meeting a goal you set for yourself but for your determination and focus. You come in day after day and work to better yourself. You constantly push yourself outside of your comfort zone and tackle new challenges. Your mental and physical strength continues to grow all the time! Congrats!

Thursday, March 19, 2015

Friday, March 20, 2015

WOD:  15.4 RX

             3 handstand push-ups
             3 cleans (185/125)
             6 handstand push-ups
             3 cleans
             9 handstand push-ups
             3 cleans
             12 handstand push-ups
             6 cleans
             15 handstand push-ups
             6 cleans
             18 handstand push-ups
             6 cleans
             21 handstand push-ups
             9 cleans
             etc...

           15.4 Scaled

           Complete as many rounds and reps as possible in 8 minutes of:
           10 push presses (95/65)
           10 cleans (115/75)



There is a lot to talk about tonight! First, I want to say how proud I am of everyone for not leaving anyone to run alone Wednesday. This is what the community is about. No matter how tired we are, or how much we want to collapse the workout isn't done until everyone crosses the finish line. Great job!

Everyone did great on the rope today. From first climbs to first attempts  it was a fantastic day! Rope climbs can be a mental struggle as much as it is a physical one and I am happy that so many athletes told fear to bug off today and gave it their all!

15.4! HSPU are going to rule the day! If you've conquered this skill its go time. If not maybe its time to put it on your goat list. The scaled WOD looks to a lot of fun to watch. Good luck, everyone!!

Wednesday, March 18, 2015

Thursday, March 19, 2015

Strength/Skill:  5x10 Ring Rows
                         Rope Climb Review (1 on 1 with coach)

WOD:  3 Rounds for Time

            3 Rope Climbs
            15 Goblet Squats (53/35)
            45 Double Unders

Finisher:  25 Strict Pull Ups




Bill is going to be leaving us in a few short weeks to join the Navy. Bill, you will be missed but we are all so proud of you. Please make sure to wish him well when you see him at the box. I do believe someone promised him a handstand as parting gift! The clock is ticking..

Rope Climbs tomorrow! Bring a long sock and be ready to have some fun. I can't wait to see who gets up there for the first time. Coaches, have your cameras ready!

Tuesday, March 17, 2015

Wednesday, March 18, 2015

Strength:  Bench 5 x 10 @ 55% !RM

WOD:  For Time

             Run 800 Meters
             -Then-
             3 Rds of:
             5 Ring Dips
             10 Box Jumps (24/20)
             -Then-
             Rest 2 Minutes
             -Then-
             3 Rds. of
             10 Push Ups
             10 Box Jumps (24/20)
             -Then-
             Run 800 Meters

Finisher:  Remaining Ring Dips/ Push ups for accessory work



I want to extend a giant thank you to Mike and Michelle for taking pictures over the past three weeks. They have managed to capture a ton of incredible images. Not just of the pr's and other firsts but of the entire community. They both have a real gift and I want them to know how very much we appreciate their hard work! Thanks, guys!!

Monday, March 16, 2015

Tuesday, March 17, 2015

Strength:  10 Min EMOM
                 5 Hang Squat Cleans, light weight
                 work on dropping into the squat

WOD:  12 Min. AMRAP
             3, 6, 9, 12, etc..

             Hang Power Cleans (135/95)
             Box Jumps (24/20)
             Wall Balls (20/14)

Finisher:  100 Ab Mat Sit Ups



                
I want to pay attention to Corey and the progress he has made tonight. He consistently comes in and quietly works extremely hard. He has shown intense focus to tackling his goats. I remember one morning awhile back he decided to do double unders in a wod for the first time. I could see the frustration on his face but he never gave up. Every single time he has done them since he has shown more and more improvement. He has applied that save drive to everything else he has set his mind to lately. Corey, I have loved watching you improve! You bring such a positive and encouraging vibe to any class you are at. Keep it up!!

Sunday, March 15, 2015

Monday, March 16, 2015

Strength:  Deadlift 5 x 10 @ 55% of 1RM

WOD:  For Time

            15 Deadlift (225/155)
            Run 400 meters
            12 Deadlift
            Run 400 meters
            9 Deadlift
            Run 400 meters
            6 Deadlift
            Run 400 meters



I could not be more excited about this picture! C. Rebecca getting her first muscle up is probably one the most exciting things I have seen at the box. She has had this as a goal for quite sometime and to see it checked off is amazing. It really is a lesson in determination and focus. No matter how far away you might feel like you are from a goal, if you keep working and training each day you are one step closer. She never gave up and threw the towel in. She gave us all motivation to keep moving in the right direction. I think this is the perfect time for each of you to take a look at the goals you have for yourself. Make it big and say it out loud. Seek out advice from the coaches and other athletes. Make a plan to succeed. Then get to work. Congrats, C. Rebecca!

Saturday, March 14, 2015

Saturday, March 14, 2015

Team WOD:  In teams of 2, Complete 3 Rds.

                      50 Wall Balls
                      30 Burpees
                      50 Slam Balls
                      30 Overhead Walking Lunge Steps with Plate (45/25)
                      50 Ab Mat Sit Ups
                      * one partner works while the other rests



Yes the picture is blurry. Yes I wish I had a better one to post but this image, this moment is something that will be remembered by everyone for a very long time. C. Joe getting that muscle up will be talked about for awhile. Maybe you didn't see the first one but I am sure everyone witnessed at least one of the multiple reps that followed. These were not the first muscle ups for C. Joe but just like all of us he has faced challenges along the way. His ability to face these struggles head on is incredible. Most all of us have had a moment where we just say "no way, I can't". That is a perfectly normal reaction to what we do. Tonight C. Joe reminded us that what we think we are capable of and what we actually are capable of can be very different. Tonight he reminded us that putting yourself out there is absolutely worth it. Sure you may fail and if you do you are surrounded by family and friends that will help build you back up. However if you never take the risk you will never feel the pure joy we all saw on his face tonight. Congrats, Coach!

Thursday, March 12, 2015

Friday, March 13, 2015

WOD: 15.3 RX

            14 Minute Amrap
            7 Muscle Ups
            50 Wall Balls (20/14) (10ft/9ft)
            100 Double Unders

           15.3 Scaled

           50 Wall Balls (20/10) 9ft line
           200 Single Unders



I am not sure who is more excited here Craig or Rebecca. Either way I am so glad these two were able to go downtown to see the  live event. What a great experience for the couple who helps us so much!

Alright, 15.3 is battle. As the vast majority of us will be scaled it will be a true test of your "gas tank". Now is the time to push yourself past the place where your mind says to quit. For those of you on the verge of muscle ups I can't wait to see what happens tomorrow. As we have learned over the past few weeks incredible things can happen when our entire "family" is screaming for you! See everyone tomorrow!

Wednesday, March 11, 2015

Thursday, March 12, 2015

Strength:  Snatch up to 1RM (depending on how you feel)

WOD:  12 Minute AMRAP

             30 Double Unders
             12 Burpees

Finisher:  100 Ab Mat Sit Ups



Other than the pictures of Sam walking all over the box on his hands this is one of my favorites of him. That is some serious strength!

Double Unders.... If you want to believe Dave Castro's cryptic post there is a chance we will be seeing these in 15.3. Tomorrow is a great chance to put in some last minute work! Let's hope the whip marks are minimal!

Tuesday, March 10, 2015

Wednseday, March 11, 2015

Strength:  Back Squat 10 x 3 @ 70% of 1RM

WOD:  For Time

            40-30-20
            Wall Balls (20/14)

            20-15-10
            Power Cleans (135/95)

Finisher:  None


I want to introduce everyone to one of our newest athletes, Carl. He finished foundations a bit ago and has joined the 9:30 crew. Please make sure to introduce yourselves. He also got his first double under today! Congrats!

I also heard Bethann got her first double under! Lady, your positive energy is infectious. I am so proud of you. Keep it up!

Monday, March 9, 2015

Tuesday, March 10, 2015

Strength:  3 x Max Effort Strict Pull Ups
                 Rest in-between as needed

WOD: Tabata
            20 seconds of work followed by 10 seconds of rest for 8 intervals of each movement

            Shoulder to Overhead (95/65)
            Ab Mat Sit Ups
            KB Swings (53/35)
            Double Unders

Finisher:  Foam Roller



 Kim has been putting in a lot of work to get double unders down. Today (or a couple weeks ago..) she got her first one! Keep working like you have been and I know you will be stringing multiple together in no time. Congrats!

We are catering in Mexican food this Friday. Please let C. Rebecca know if you will be coming so we can get a head count for ordering. There is an envelope at the box to collect money. $5 per person.           

Sunday, March 8, 2015

Monday, March 9, 2015

Strength:  Bench 10 x 3 @ 70% 1RM

WOD:  10 Rounds for Time

            15 Deadlift (135/95)
            15 Push Ups

Finisher:  None


Again, congratulations to everyone for completing 15.2  Even if you aren't in the open please record your score. We will do this WOD again at some point and you will want to see your growth. Alex, you killed it at 5:30! What is it going to take to get you to Friday Night Lights next week??

The barbell club meetings are this week. Please do your best to make it to one even if you have been a part of the program in the past. There will be a few changes. If you still need to find any of your maxes, please get that done ASAP.

Meeting Schedule:
Monday 3/9, 8PM
Tuesday 3/10, 10:30AM
Saturday 3/14, 10:30AM


Friday, March 6, 2015

Saturday, March 7, 2015

Team WOD:  23 Minute AMRAP w/ Partner

                     5 Power Cleans (you decide weight)
                     10 Pull Ups
                     15 Wall Balls (20/14)

                     Alternate movements between partners. One barbell and one wall ball per team


 
This man and this picture represent everything that the open means to me and our community. It was never about his score or a leader board for him, it was only about doing more than he could yesterday. Three weeks ago Jesus did his first overhead squat with a bar, today he did it six times in a row. I know without a doubt that his determination and positive outlook will take him to places even he would be surprised with.

Earlier today I promised to do 50 burpees for every PR that happened tonight. I was so excited to watch Jeff get his first chest to bar, Vicky her first pull up, and Kelly D. and Dee their first chin up! This is the "open magic" that our coaches have been talking about. So Monday morning at 5:30 I will honor my deal and do 200 burpees to celebrate your success. Great job, everyone! I can't wait for next week!

Thursday, March 5, 2015

Friday, March 6, 2015

WOD:  15.2 RX

           
           From 0:00-3:00
           2 rounds of:
          10 overhead squats (95 / 65 lb.)
          10 chest-to-bar pull-ups

           From 3:00-6:00
          2 rounds of:
          12 overhead squats (95 / 65 lb.)
          12 chest-to-bar pull-ups

          From 6:00-9:00
          2 rounds of:
          14 overhead squats (95 / 65 lb.)
          14 chest-to-bar pull-ups

          Etc., following same pattern
           
          15.2 Scaled

          Every 3 minutes for as long as possible complete:
          From 0:00-3:00
          2 rounds of:
          6 overhead squats (65 / 45 lb.)
          6 chin-over-bar pull-ups
          From 3:00-6:00
          2 rounds of:
          8 overhead squats (65 / 45 lb.)
          8 chin-over-bar pull-ups
          From 6:00-9:00
          2 rounds of:
          10 overhead squats (65 / 45 lb.)
          10 chin-over-bar pull-ups
          Etc., following same pattern

         

 Congrats to both Jimmy and John for putting on a great show tonight! You both did great and really showed us what the open is about for our community. Thank You!

Guys, I know this wod is frustrating for a lot of you. Use this as a benchmark and give it your all. I remember this wod from last year and C. Rebecca did her very first chest to bar during Friday Night Lights. Tomorrow I am sure she will crush her old score. So you can't get pull ups yet, no big deal. Do the OHS and know that in 3, 6 or 9 months you WILL conquer that skill. All this WOD is doing is giving you a standard in which to gauge your growth later on. Let's set all disappointments aside and have just as much fun as we did last week. I am looking forward to seeing everyone tomorrow!        

Wednesday, March 4, 2015

Thursday, March 5, 2015

Strength:  Strict Press 10 x 3 @ 70% of 1RM

WOD:  7 Minute AMRAP
            5 HSPU's
            7 Knees to Elbows
            -Rest 3 Minutes-
           7 Minute AMRAP
           5 Split Jerks (135/95)
           7 Box Jump Overs

Finisher:  Foam Roller


Congratulations to Joani on winning the Resolution Challenge! Joani not only lost weight and inches but her benchmark score went way up. We are all so proud of her success! In the short time she has been with us she has tackled multiple new movements and gained so much strength. All the participants saw great results as well. I loved watching you all cheer each other through the "mini challenges" and encourage each other when someone was struggling. Everyone should be very proud of their growth over the past five weeks! Great job, guys!
          

Tuesday, March 3, 2015

Wednesday, March 4, 2015

Strength:  Deadlift 10 x 3 @ 70% 1RM

WOD:  10 Minute AMRAP

            21 Double Unders
            15 KB Swings, AM (53/35)
            9 Burpees

Finisher:  50 Superman or GHD Extensions

I wanted to remind everyone that we will be getting together at the box to watch the announcement of 15.2 on Thursday at 7pm. Immediately after John and (soon to be Coach) Jimmy will be doing the wod head-to-head. Please try and stop by to watch these two battle it out. These guys continue to not only raise the bar with their athletic abilities but also with their dedication to the community. Both of them have an incredible ability to motivate all of us. Good luck, J's!

Monday, March 2, 2015

Tuesday, March 3, 2015

Strength:  7 EMOM
               2 Power Cleans, as heavy as possible

WOD:  5 Rounds for Time

            5 Power Cleans (135/95)
            10 Burpee Pull Ups

Finisher:  Foam Roller



Congrats, Vicky on pr'ing your clean and jerk Friday! Although I think we could easily have called that a clean and strict press! You are getting stronger all the time. Great Job! Your quiet determination is very impressive. It's amazing to see the difference between last years open and this years. I am really looking forward to watching you over the next four weeks! Keep up the great work, lady.

Sunday, March 1, 2015

Monday, March 2, 2015

Strength:  8 Minute EMOM
               Odd 7 Ring Dips
               Even 7 Chin Ups

WOD:  7 Minute AMRAP

            2-4-6-8..etc
            Thrusters (115/75)
            Pull-Ups

            Rest 3 Minutes

            Annie
            50-40-30-20-10
            Double Unders
            Ab Mat Sit-ups




I (Meg) want to take a moment to thank the coaches for all their hard work to make Friday Night Lights possible. Every day you work your butts off to help us be the best versions of ourselves and we appreciate it. With out your help and encouragement none of this would be possible! You all are the reason this community is thriving. The reason we are thriving. Rebecca, Craig, Ponce, Kelsey and Joe thank you so much for all that you do!