Sunday, March 31, 2013

1 April 2013

Warm Up:
2 x 10 OH Walking Lunges (10/15)
10 Mountain Climbers
10 SitUps
10 Spiderman Push ups (2 x 10 regular push ups if you cannot do these ones)
10 Tuck Jumps

Hip Mobility:  We're gonna follow KStarr here and do these movements (starts around the 1:50 mark)

Back Squat:  3x3 or 3x5  (beginner's weight tbd by coach)
No foolin', we be squattin

WORKOUT
:
800m Run
Then two rounds of 5 TTB/5 Hanging Wipers/5 V Ups
800m Run to finish

Skill:
HSPU's  (include kipping work)

Friday, March 29, 2013

30 Mar 2013

Warm Up:
3 Rounds:
Run 200m
10 squats

Shoulder Mobility

Press 3x5 or 5x3 THEN 12-9-6 OR 15-12-9 OR 1 x 12-20
Beginners:  Weight TBD by coach, burnout scheme is 10-7-4 or 1 x 10

Today we shall press
Workout:
7 Rounds:
10 KB SDHP
10 DUs
10 Push Ups
10 Mountain Climbers (L & R = 1)

Cool Down:
Yoga Stretches

Thursday, March 28, 2013

29 Mar 2013

Warm Up:
Tabata Row OR Tabata DU's (pick whichever you are worse at)
3 x 10 Wall Squats
Hip Mobility

Front Squat 3 x 5 or 5 x 3        Beginners:  Front Squat weight and rep scheme tbd by coach
Back Squat 1 x 12-20                                Back Squat 1 x 10 (weight tbd by coach)

Today is a good day for double unders
Workout:
"ANNIE"
50-40-30-20-10
Double Unders/Sit Ups (anchored)

Skill Work:
3 Rounds Max Effort:
L-Pull Up/Strict Pull Up/Kip PullUp
(do as many of each as you can per round)


Wednesday, March 27, 2013

28 Mar 2013

Warm Up:
Glassman Warm Up
Bonus Shoulder and Hip Mobility
Use the bands to really floss those joints, we are squatting deep today

We'll be doing lots of these babies today
Workout:
"NANCY"
5 Rounds:
Run 400m
15 OHS Squats (Rx 95/65)

Cash Out:
TABATA barbell/parrallette hops

Tuesday, March 26, 2013

27 Mar 2013

Warm Up:
400m Run
3 x 15 KB Swings
3 x 15 Wall Balls
Hip & Shoulder Mobility

 Skill Work:  15 minutes open gym time, pick a skill any skill

WORKOUT:
"BRENTON"
5 rounds:
Bear Crawl (there & back)
Standing Broad Jump (there & back)
Do three burpees after every five broad jumps (hint:  the harder you jump, the fewer the burpees!)

Team ShopGym broadjumping like there's no tomorrow

Monday, March 25, 2013

26 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Deadlift 3 x 3 or 3 x 5 THEN
21-15-9 or 15-12-9 or 1 x 15-21 (fail)

BEGINNERS:  Deadlift 3 x 3 or 3 x 5 THEN 10-7-4


WOD (10 min. cap):

Row 500m

2 Rounds:
4 HSPU
8 Pistol Squats

THEN

Row 500m

SKILL:  3 x 2 Wall Walks

Sunday, March 24, 2013

25 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Back Squat 3 x 3 or 3 x 5

BEGINNERS:  Back Squat 3 x 3 or 3 x 5 and can add weight to bar if form is good, if not, back to the post with your dowel

WOD:

13 min. AMRAP
Bear Crawl (t &b)
10 Good Mornings
5 PullUps (strict)

Rock it out!













SKILL:  1:30 total time of L-Sits

Friday, March 22, 2013

23 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Press 3 x 5 or 5 x 3 THEN
10-7-4 or 12-9-6 or 15-12-9 or 1 x 12-20

BEGINNERS: Press 3 x 5 or 5 x 3 THEN 8-5-3
*If form is good, introduce weight

Blondie finishing up her burpees 


















WOD (20 min. cap):

10 Rounds:
5 Burpees (Yes, we are doing burpees TWO days in a row)
10 Mountain Climbers
15 Box Jumps

Thursday, March 21, 2013

22 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Front Squat 3 x 5 or 5 x 3
Back Squat 1 x 12-20 (-1 rep to fail)












BEGINNERS:  Goblet Squat 3 x 5 or 5 x 3 (if form is good) THEN Back Squat max. 45lb bar 1 x 10

WOD:

8 min. AMRAP
Sled Push (t & b)
10 Wipers (rings or bars)

SKILL:  Pistol Squats


Wednesday, March 20, 2013

21 March 2013

WU:  Double Unders/Shoulder & Hip Mob

WOD:

10 Rounds:
4 Shuttle Sprints (t & b)
10 PushUps
4 Shuttle Sprints (t & b)
10 Burpees

*Rest like Harley for 30 seconds between rounds :)


SG Mascot #1



Tuesday, March 19, 2013

20 March 2013

WU:  Mitch's Warm Up
4 x 20 (try for unbroken) DU's
Shoulder/Hip Mobility

WOD:

21-15-9
Goblet Squats
KB Jerks (alt arms)
Tuck Jumps

Chris KB Jerking @ the FrostFit Games 2013


















SKILL:  3 x 5 Arnold Press

Monday, March 18, 2013

19 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Deadlift 3 x 3 or 3 x 5 then 15-12-9 or 12-9-6 or 1 x 12-15 (fail)

BEGINNERS:  Deadlift 3 x 5 THEN 9-7-5 unbroken

Ms Lynn @ the FrostFit Games 2013


















WOD (10 min. cap):

40 DU
5 Thrusters (heavy)
30 DU
5 Thrusters (heavy)
20 DU
5 Thrusters (heavy)

SKILL:  3 attempts max bridge hold

No pain, no gain??


It all started with one simple article in Men’s Health Journal, a man who was looking for something different to do at the Globo Gym and 10 different published WODs.  Fast forward a couple years and a purchase of a property with a 5000 sq. ft vacated chicken barn, a friend who was easily convinced to try something different and a few of his friends that wanted to come along for the ride.  Boxinga!  ShopGym was birthed.

How exciting to be a part of this!  I am overwhelmed with gratitude to be involved in something that is so life changing for anyone who is willing to put themselves out there, break down their walls and continually move forward.

Since our move into town, SG has exploded!  We are constantly and consistently receiving emails from people asking what the heck we are doing in that old building by the tracks, why are we flipping tires on the boulevard and how can they become a part of it.  Awesome!  

Herein lies the tricky part.  Growing pains!

Growing pains are defined as: an organization experiencing temporary difficulties and/or problems at the beginning of a particular stage of development

Yep, that about sums it up.  I always tell my fellow Admins that these are great problems to have.  We are growing!  We are sharing this wonderful thing that was shared with us back at the barn.  Paying it forward.  We are being allowed to influence and walk alongside people that truly are looking to be better people, physically and psychologically.  Denying someone of this as we grow just seems so wrong.  This  is absolutely amazing and so precious.  Precious because it means that another human being is willing to trust us/me with their insecurities and vulnerabilities and that is something that I know I can speak for ALL of us Admins/Coaches when I say that we DO NOT take that responsibility lightly.

With any growth comes pros and cons.  Decisions that need to be made for the whole of the community.  Decisions that need to be made so that we can all continuously grow.  How to add in more classes when it's all on a volunteer basis?  How to add more space or use the space we have to the utmost efficiency?  How to keep everyone happy? (Ok, that one is just me.  My battle.  My weakness.  My downfall.  Whole other post.  #weakestlink) But at the end of the day, the most important question is, how to encourage every single member to keep fighting the fight whatever that may be in our/their life.  We are all fighters.  We are not victims.

We definitely don't have all the answers but are meeting regularly and communicating with each other on a daily basis dialoguing all types of different scenarios to make things work.  I have learnt so much over these last 9 months and am SO up for the task of strategizing on how to make things better as we grow.  9 months ago I probably wouldn't have been anywhere near thinking I could contribute anything to this kind of venture.  Today, I feel empowered to do just that.  Contribute.  I owe that to SG and my SG family.

So to sum up this post I just want to thank everyone for being patient through these "pains", thank you for giving us grace and trusting us to make wise decisions based on the betterment of our entire SG family.  You are all very important to us and we want you to know it!

And remember my friends...TRAIN HARD, EAT CLEAN AND BREATHE FIRE!


How can you tell I'm the only non-type A coach?!  #mushymuch?

**I want to dedicate all hashtags in this post to coach Mitch as I know how much she LOVES them and of course, the "boxinga" is there for T-Rev because he would expect no less.

B




Sunday, March 17, 2013

18 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Back Squat 3 x 3 or 3 x 5

BEGINNERS:  2 x 10 Wall Squats THEN 3 x 3 (15lb bar) away from the post *watch form*

LOVE the 80s hair















WOD (10 min cap):

CINDY
5 PullUps
10 PushUps
15 Air Squats

SKILL:  Handstand (walks)




Friday, March 15, 2013

16 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Press 3 x 5 or 5 x 3
THEN 12-9-6 or 10-7-4 or 1 x 12-15

BEGINNERS:  5 x 3 with 15lb bar @ posts THEN 1 x 10

Press like a Pickle!













WOD (18 min. AMRAP):

*250m Row (timer) - 2 groups going @ once
Parallette Pass Throughs
Wall Balls
KB Swings

Thursday, March 14, 2013

15 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Front Squat 3 x 5 or 5 x 3
Back Squat 1 x 15-20

BEGINNERS:  
3 x 5 Squat with Dowels at the posts
3 x 3 Goblet Squats w/ KB
1 x 10 Squat w/ 15lb bar @ posts


















WOD:

8 min. AMRAP

20 D.U.
5 Dumbbell Lunges (Heavy) - hanging dumbbells, not overhead

Wednesday, March 13, 2013

14 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility
Double Unders & Rowing

BASELINE

SKILL WORK:  Snatch & Skin the Cat



Tuesday, March 12, 2013

13 March 2013

WU:  Tabata Row
Shoulder/Hip Mobility

WOD:

7 Rounds:
7 Shuttle Runs (t & b)
7 Skin the Cats (modified is 7 couplets of hanging bar l-sit/tuck knees to chest then roll up to get toes to touch bar)
7 Dumbbell Cleans


Monday, March 11, 2013

12 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Deadlift 3 x 3 or 3 x 5
Then 12-9-6 or 1 x 12-15 (fail)












BEGINNERS:  3 x 3 or 3 x 5 Deadlift THEN 1 x 10 Deadlift

WOD (10 min. cap):

20 D.U./20 KB Swings

SKILL:  Wipers (Rings or Bars)

Ms Michelle wiping



Sunday, March 10, 2013

11 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

Back Squat 3 x 5 or 5 x 3

BEGINNERS:  2 x 10 Wall Squats & 5 x 3 Dowel or 15lb bar @ posts

WOD (15 min. cap) :

4 Rounds:
400m Run
5 Push Press (bodyweight/heavy)

SKILL:  Muscle Ups



Friday, March 8, 2013

9 March 2013

WU:  Coach Glassman
Shoulder Mobility

Press 3 x 5 or 5 x 3
Then 10-7-4 or 1 x 10-15 (or fail)

BEGINNER:  Dowel Work or 15lb Bar.  Same amount of reps as above done @ the posts


WOD:

50 Air Squats
40 SitUps
30 Box Jumps
20 D.U.
10 Med Ball Cleans

1 minute rest and work your way back up :)


Thursday, March 7, 2013

8 March 2013

WU:  Mitch's
Row 250m
Shoulder/Hip Mobility

WOD:  FRANtastic!  (Benchmark for Strength Bias)
21-15-9
Thrusters & PullUps (95/65)



Wednesday, March 6, 2013

7 March 2013

WU:  Mitch's Warm Up
Shoulder/Hip Mobility

4 x 400m Run (rest 2 minutes in between)
Keep track of your times

This will be done OUTDOORS!

Back in the day we ran here.  Happy memories!

Tuesday, March 5, 2013

6 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility

WOD:

5 rounds
Row 300m
10 KB Swings
20 D.U.

Be sure to NOT do this to your back while attempting DUs













SKILL WORK:

3 x 5 Standing Inverted Cross w/ Dumbbell

Monday, March 4, 2013

5 March 2013

WU:  Coach Glassman
Shoulder/Hip Mobility


3 x 3 Deadlift
1 x 15-20 or til fail
-OR Beginners-

3 x 3 Deadlift
1 x 5












WOD (10 min. cap):

5 Rounds
10 Box Jumps (rx 28")
5 Power Cleans (rx bodyweight)

SKILL:  Clapping PushUp

4 March 2013

WU:  Coach Glassman
Shoulder & Hip Mobility

CROSSFIT TOTAL:

SUM OF THREE ATTEMPTS OF EACH:  SQUAT/PRESS/DEADLIFT
1st attempt should be weight you can do for a heavy set of 3
2nd attempt should be weight you know you can do for a heavy single based on previous lift
3rd attempt is your goal weight













BEGINNERS:

2 x 10 Wall Squat
3 x 5 Back Squat w/ the dowel using the posts for guide to keep chest up
2 x 10 Press @ posts to keep bar (dowel) path straight
3 x 5 Press @ posts w/ 15lb bar



Friday, March 1, 2013

2 March 2013

Warm Up:
Mitch's Warm Up

If you don't have a microwave handy, feel free to use bumper plates
7 Rounds for time:
10 OH Walking Lunges (total, weight determined by coach)
10 Mountain Climbers
10 Pull Ups
10 Situps
10 Box Jumps