12/31/12

Ringing in the New Year!!  And what an ideal way to do it :)  Now you can blame those wobbly legs tonight on the front squats.

Gymnastic Skill:  Take 10 mins to work on one gymnastic skill (ring dips, L-Sits, MU's, Skin the cats, rope)                          

Then chest up, elbows up for heavy Front Squat day                            
3-3-3-3-3              
Gradual increase in weight to achieve 3 rep max

12/29/12

Warm Up:
10 Burpees
10 Double Unders
10 Burpees
10 Tuck Jumps
10 Burpees

Shoulder mobility

Barbara:
5 Rounds with 3 mins rest btwn each round:
20 pullups/30 pushups/40 situps/50 squats

12/28/12

Warm Up:
Tabata Row
Shoulder Mobility

BOB HARPER:                
3 rounds of:                
5 pull ups                        
10 Hand Release Pushups                      
15 KB Swings          
20 Burpees                  
25 DU's

12/27/12

Warm Up:
Skipping Circuit
100 Singles
100 Skier (Side to side hop)
100 Front & Back Hop (Bunny Hop)
100 Singles
100 Knees up
100 Fast Skips
50 Left Foot
50 Right Foot
50 Double Unders

Shoulder Mobility

Diane:
21-15-9 Deadlift/HSPU

Tabata Sit Ups

Merry Christmas!

The ShopGym coaches want to send out a merry Christmas to all of our ShopGym family!  We've had a lot of changes and seen a lot of growth this past year and we want to thank each and every one of you for coming alongside us in this journey.  We appreciate the patience as we've gone through some growing pains and have enjoyed seeing the comaraderie and relationships develop as we've shared in triumphs and defeats.  ALL of you have made huge strides this year and we'll bet each and everyone of you is doing AT LEAST one thing that you never thought you would be able to do.  You should all feel proud of your accomplishments!

That being said, here is tomorrow's workout:

Be kind to one another.  Laugh out loud.  Enjoy your family and friends.  Reach out to someone who is hurting or lonely.  Count your blessings.

Peace to all of you and have a very merry Christmas!

~ShopGym

12/24/12

Warm Up:
3 Rounds Burpee Box Jumps
Burgener Warm Up

Clean & Jerk Skill work    
               
Pull Up Ladder
Every min on the min for 14 min's (+1 each round, go till fail)  

Then immediately after 3 rounds of 18 KB Swings/10 Push Press

12/22/12

Warm Up:
3 Rounds Row 1 min on, 30 secs off
100 Double Unders OR Tuck Jumps
50 Walking Lunges
20 Lengths Shuttle Run


15 Min Metcon
(stay at each stn for 1 min and rotate, count tot reps):
Barbell Box Step Ups/
Hollow Rocks /
Weighted calf raises/
GHD SitUps/
Handstand Hold (each sec is 1 rep)

12/21/12

Warm Up:  3 rnds Cindy
then it's Heavy Lifting Day:
5-3-3-2-2-1 Deadlifts              
then 3-3-3-3-3 (gradual increase) Back Squats

12/20/12

12 Days of Christmas: 
We can all thank T for this one :)  Singing the 12 days of christmas while doing this workout is mandatory.

12 days of Christmas:
1 Power Snatch
2 Ring Dips
3 Burpees
4 Pull Ups
5 TTB
6 Pushups
7 Air Squats
8 Jumping Alt. Lunges
9 Box jumps (20")
10 Wall Ball (20/14)
11 KB Swings (53/35)
12 Thrusters (95/65)

This is a builder, so you will be doing a slow progression to twelve rounds.  Breakdown as follows:
Round 1 - 1 Power Snatch
Round 2 - 2 Ring Dips/1 Power Snatch
Round 3 - 3 Burpees/2 Ring Dips/1 Power Snatch etc ("and a partridge in a pear tree")

12/19/12

15 Min AMRAP:      
Length and Back Farmer Barbell walks as timer (45/75)
Rope Climb/GHD Back Extensions
Med ball cleans

12/18/12

Tabata Row, then 3 Rounds:                                
1 Strict Press          (70-80%)    
1 Strict PullUp            
1 Strict Press                      
3 Strict PullUp        
1 Strict Press              
5 Strict Pullups

Strict Pullup means strict!  No kipping allowed in this one.  Go up a band if you need to, but no kipping allowed.

12/17/12

Warm Up:
Tabata Row

Strength: Rom  DL's 5- 3-3-3-1-1-1        
         
2 mins max reps of each:                              
DU's                                      
ROW                                
Box Jumps                    
Single skips

There is no single multiplier for double unders, you must attempt double unders.

12/15/12

Pick a partner!!!

Partner Workout inspired by the Games:
One partner holds the barbell in top of deadlift position (bar cannot drop or 20 burpee penalty) 135/225
Each partner team has to complete:
1000m row/100 Air Squats/100 Ring Rows/
100 Situps/100 Push Press/100 Box Jumps  (bar can change partners anytime but can't drop)

12/14/12

Warm Up:
Tabata Row
Shoulder Mobility

Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each minute on the minute for 30 minutes

12/13/12

Warm Up:
Coach Glassman Warm Up
20 lengths shuttle run

Annie on 'roids?                          
50 DU's                            
10 Floor to OH            
40 DU's                  
10 Floor to OH                      
30 DU's                    
10 Floor to OH                                      
20 DU's                            
10 Floor to OH              
10 DU's                              
10 Floor to OH

Floor to OH can be

any lift: snatch,

clean & jerk, clean

to thruster etc.

12/12/12

Happy Bday Brand!                          
38's of:                                                    
Box Jumps                
SitUps                  
Hang Cleans
DoubleUnders      
Air Squats  

12/11/12

Warm Up:
Tabata Row

Skill Work:
Muscle up Progressions
10 reps of each progression:
Jump and hold
Ring Dip
Full transition from toes

10 Min AMRAP:        
Max Burpee Toes to Bar

12/10/12

Burgener & Junkyard Dog Warm Ups
SNATCH DAY:          
Working to 1 Rep Max Snatch    5-3-3-3-2-2-1-1

12/8/12

6 Rounds:
Squats 80/64/48/32/16/8
KB Swings 40/32/25/16/8
Pull Ups 20/16/12/8/4/2

First number in the rep scheme is round 1, second number is round 2 etc.  So round 1 is 80 squats/40 kb swings/20 Pull ups, Round 2 is 64 squats/32 kb swings/16 pull ups etc.

Your forearms will not be thanking you.  Thanks to 204 for this baby!

Throwing down the gauntlet

I saw this quote today and decided, after way too long of an absence, to post what's on my mind.  The words in this quote are SCREAMING at me and have validated what I've been thinking about over the last two weeks.  It's time to step it up.

A few weeks ago we were in the box at noon and DUs were on the board, one of our athletes was quickly trying to figure out how many singles would be the modification as DUs were something that she couldn't even imagine doing 30 of.  It brought me back to the first time I decided that modifying with singles just wasn't an option anymore.  I had been a member of ShopGym for some time and I knew it was time to take that ugly, uncomfortable, hard step and rock them out.  I also knew that in order to do this I would have to kick that little voice in my head straight in the ass and say "I WILL do this because I CAN do this so shut the hell up!"  One more thing I knew was that my coach would probably have to lock up with me still working on round 1 of a 12 min AMRAP and I had to be okay with that.  Truly okay with that.  I had to promise myself that this wasn't going to send me into a spiraling downhill self worth UFC fight, me versus moi!

Perhaps it's these steps in my ShopGym journey that make me hate timed based W O Ds or A M R A Ps because to me at this point in my head, time means nothing.  There I said it.  No offense to those that are more advanced with the movements and such, right now I'm talking about myself only, so chase the clock like nobody's business my friends and I'll be the first to cheer you on.  My point is that sometimes we get in a zone where we are just moderately uncomfortable and we don't want to push harder.  True story peeps!  I'm guilty of this on quite a few levels in the box.  I want to be able to do all the moves 'unmodified'.  I want to someday RX the W O Ds but I have to realize that this does not come over night nor does it come with me being okay to just stay in my moderately uncomfortable place.  One needs to push themselves beyond their comfort zones to see, feel, reap the success that lies beyond.

My challenge for every one of my ShopGym family members is to CHALLENGE yourself just a little bit more.  Break out of that comfort zone and even if you know that this will mean that it will slow you down or you'll be the last one to finish.  Take it from someone who knows what it's like to be slow/last, who really gives a shit, you get over it pretty quick!

~ I don't believe you have to be better than everybody else.  I believe you have to better than you ever thought you could be.  Ken Venturi

Sidenote:  The athlete that didn't think she could do.  DID IT that day!  Took her a little longer but she did it and in my books that's really all that counts :)

12/7/12

Tabata Row                            
Then 3 Rounds:                      
30 DU's                                  
10 Burpees                  
Bear Crawl (length and back)
Finish Tabata Row

12/6/12

You can thank Lynn for this guy sneaking into the lineup this month:

FRAN:  21-15-9     Thrusters (65/95)    Pullups

12/5/12

METCON for time:                    
Row 250 m                  
25 Wall Ball          
Row 250 m              
25 Hang Cleans            
Row 250 m                          
25 DU's    

12/4/12

5 Rounds:                  
10 Snatch Balance      
100 "running" skip (single skips with rope but as fast as you can go, as if you are running)

12/3/12

December is ramp up the endurance month to offset all the partying.  A guilt free december is our gift to you!

MARY                    
20 Min AMRAP of
5 HSPU/10 Pistols/15 PullUps