18 Sept 2013

Warm Up:
High knee skips, backwards skip, sprint, sprint with 360 turn, butt kicks
Junkyard dog
Burgener
Skill Transfers

Mobility:  4 in 1 Mobility Exercise  Try one floor length of these (should be about 4 of them)

STRENGTH:
3 x 5 Good Mornings
(incr weight if form is good, coach to determine weights)

WOD:
Run 200m
6 Strict Pull Ups
6 Squat Cleans
Run 400m
4 Strict Pull Ups
4 Squat Cleans
Run 800m
2 Strict Pull Ups
2 Squat Cleans

17 September 2013

Warm Up:
400 m Jog
Squat Therapy 2 rounds 10 reps each exercise
2 x 10 Box Dips
2 x 10 Scapular Push Ups
Ankle Mobility - While lying on the floor, raise one leg and draw the alphabet with each foot one time through per side
Shoulder Mobility

STRENGTH:   5 x 3 Back Squat (incr. weight)

WOD:

a couplet of:
10!1  Sots Press
1!10  Ring Dips

Cash Out:  Tabata Sit ups (weighted for Rx+)

16 September 2013

A big thank you to everyone who came out to the grand opening Saturday!  Now it's time to get back to work.

Warm Up:
KB work
~Around the world
~alt one arm swings
~Snatches
~Goblet Squats
~Figure eights
~Around the body swing and catch

Mobility:  Ankles, quads, hammies, achilles

WOD:
10 x 100m sprints
rest btwn rounds as long as you sprinted


Cash Out:
Tabata V sits with side to side touches

GRAND OPENING!

What a year!  To say that it's been a whirlwind would be an understatement.  Not to repeat all of the information and updates we mentioned in our newsletter, but MAN, we have been BUSY!

Affilation was a huge step for us and a leap of faith, and our little community has encouraged us every step of the way and we, the coaching team, want to extend a huge thank you for your support as we move forward.

I love our ShopGym family.  I can honestly say that I have learned something from each and every person I have coached alongside with and had the opportunity to coach.  I have made numerous friends across this CrossFit community and have been blessed and enriched by this whole experience.  I want to extend my personal thanks to all of my co-coaches who put up with me on a daily basis.  You guys are all totally awesome human beings and I love you!

Tomorrow we celebrate!  We celebrate your faith in us, your support, your hardwork, your dedication.  We celebrate struggles, hard times, bad days, but always the commitment to being better at life, better in our relationships, better to ourselves.  The journey is still ahead of us, but take a moment to realize how far you've come and how much more you will achieve.

“It shouldn’t be easy to be amazing.  Then everything would be.  It’s the things you fight for and struggle with before earning that have the greatest worth.  When something’s difficult to come by, you’ll do that much more to make sure it’s even harder – or impossible – to lose.”  ―Sarah Dessen

~Coach C

13 Sept 2013

Warm Up:
Dynamics - High Knee skips, grapevine etc
4 x 5 Scapular Push Ups
2 x 10 Wall Squats
1 x 2 Wall Walks

Shoulder mobility:  wall stretch, bands, dowel work
Hip mobility :  hip floss, pigeon, couch, leg swings, figure four

Mobility work is the name of the game today

SKill Work:  Scorpion Push Up Locomotion
Try 3 sets of 1 each side

WOD:  Will be broken into groups, start at different stations

Death By Pullups (Strict) +1 Pull up each minute
Death By Jumping Squats +double up each minute (1,2,4,8,16  etc)
Death By Spiderman Push Ups +1 each minute
Tabata Toe Touches (off your back with legs in the air at 90 degree angle, crossover toe touches, left hand touches right foot etc keep shoulders off the floor)
Tabata Back to Back partner squats

12 Sept 2013

Warm Up:
High Knee Skips
Butt Kick
Walking Lunge
Inch Worm
Frog Jumps

OLY!

Burgener & Skill Transfers

Strength:  EMOTM for 16 Mins
Odd:  1 Squat Snatch
Even:  2 Clean & Jerk

WOD:  6 Min AMRAP
12 Wall Ball/12 DU

11 Sept 2013

In the spirit of celebrating 20 years of partnership with my best buddy, today's wod is a partner wod :)

WARM UP:
Junkyard Dog
Burgener Warm Up
Skill Transfer exercises

Ankle & Achilles Mobility
Shoulder & Hip Mobility

WOD:  30 MIN AMRAP

Partners alternate work/rest
10 Thrusters (95/65)
400m Run
10 Box Jumps (24"/20")

Each set of work done by a partner equals one round.

Happy Anniversary babe!