10 june 2013

Warm up:
Run 400m
Pick 10 Mitch's Warm up
Shoulder and hip mobility

WOD:
"Cindy"
20 min amrap
5 pull ups
10 push ups
15 air squats

8 June 2013

Warm Up:
Tabata Row
then 3 rounds of  5 Push Ups/10 air squats/15 sit ups
Iron Cross
Scorpion
Mobility

WOD:
RUN 800m
20 Air Squats
RUN 400m
20 Air Squats
RUN 200m
20 Air Squats
RUN 400m
20 Air Squats
RUN 800m
20 Air Squats

7 June 2013

For those that did not do baseline yesterday, you will do it today.  For those who tackled it and OWNED it, this is what you get to do today:

Warm Up:
Junkyard dog/burgener/skill transfer

Skill Work:  SNATCH

WOD:
8 Mins EMOTM
2 TGU's
1 Snatch (int/adv are loading the bar heavy)
(alternative movement for those not comfortable snatching can do a clean/oh squat combo)

Armpits facing out, shoulders engaged, arms locked out

6 June 2013

It's that time again, everybody's favourite (especially David)  .........

BASELINE!

That's right, it's time to get your baseline on.

Glassman Warm Up
Mobility

3,2,1...GO!!!

Pull ups, push ups and air squats are all on the menu today

5 June 2013

Happy anniversary!  Happy anniversary.  Happy anniversary! Haaaappy anniversary!!
(anyone remember that episode of the Flintstones? If you do, that song is now stuck in your head ALL day!  You're welcome)

Today marks the one year anniversary of our VERY FIRST INTRO CLASS!!!  I am so happy that save one or two people, the entire class is still pluggin away at ShopGym.  All of the coaches are extremely proud of the progress every single one of you has made and we are excited to see what strides you will make in the next year!  Thank you for becoming part of our family!

Our very first Intro to ShopGym group!

Warm Up:
For fun, our warm up today will be the very first WOD you did at ShopGym.  If you have it in your book, compare with June 5, 2012:
3 Rounds:
5 Ring Rows
10 Push Ups
15 Air Squats

Shoulder and Hip Mobility

Strength:
5 x 5 Back Squats

WOD:
5 rounds:
Bear crawl blvd length
Front rack walking lunges blvd back
10 Push Presses
5 Ring Push Ups

4 June 2013

Want to know what it feels like to be an athlete competing at regionals?  Today is your lucky day!!  We're doing Event 5 and it's going to be FABULOUS!!

Warm Up:
Junkyard Dog

Burgener

Skill Transfer

Front Squat Skill Transfer 

John talks through the deadlift with his lovely assistant Leona

WOD:

21-15-9

Deadlifts (315/205)

Box Jumps (30/24)

3 June 2013

Warm Up:  3x Box Jump Burpee Circuit
Burgener Warm Up
Skill Transfer Exercises

Then:  3 x 3/side  Turkish Get Up

Mel showing off her mad barbell TGU skillz.  We will be using kb's.

Then:  5 Rounds Rower Sprints 30 seconds on, 30 seconds off

Finish:  Tabata Air Squats