Author: Jade

WOD: Deadlift: 5 x 3 @ 90% of 1RM – Rest 2 minutes between sets If 90% is too heavy scale accordingly. You should be lifting the same weight for all 5 sets 15 minute AMRAP:25 Abmat Sit-ups25 Kettlebell Swings 53/35250m Row For results post weight lifted for deadlifts, and rounds plus reps of AMRAP. Every 10m on the rower counts as one rep.Post results/thoughts to comments Nice job on the deadlifts today everybody. You guys all pulled some heavy weights, and then threw down on the workout. Lungs, lungs, lungs on the met-con, way to keep moving and not slowing. Hope to see lots of you in tomorrow. Cheers. Kieran moving some weight Cranking Maxx recently finished On-ramp and has been coming consistently and making great progress – Jade

Many of you have been asking about Progenex. Unfortunately the company is completely out and backordered. I’ve placed an order but they will not be getting stock until early May. If you would like some and know you are going to get it, you can pay for it in advance so that I know I’ve ordered enough. In addition to Progenex we are now carrying Ultima. This an electrolyte replacement drink that you just add to your water. It’s great for those of you who are quite active or for those that might drink a TON of water like many of us do. It has zero sugar, is naturally sweetened, and is plant based, so that minerals are absorbed more efficiently by your body than typical electrolyte replacement drinks. Cost is $30 a canister which provides 90 servings. We bought a limited amount…

WOD: 15 minutes to establish Max Shoulder-to-Overhead:Warm-up accordingly and then 15 and only 15 minutes to establish a max Shoulder-to-Overhead. These are done out of the rack and can be any of the following, Strict Press, Push Press, Push Jerk, Split Jerk6 rounds for Max reps:20 seconds Muscle-ups20 seconds Power Clean 135/9520 seconds Ball Slams 40/3060 seconds Rest After the 6th round rest 3 minutes and then complete3 minute AMRAP:10 Air Squats10 Alternating Jumping Lunges For results post max load for Shoulder-to-Overhead, and total reps for the met-con, combining the 6 rounds and 3 minute AMRAP.Post results/thoughts to comments Nice work today everybody. We saw some big numbers put up on the overhead movements. Tobias got his first muscle-up today, congratulations. While many scoffed at the little itty bitty 3 minute AMRAP, I think all of you found your legs to be jello…

WOD: 7 sets of:1 Snatch Balance2 Overhead Squats The goal is to build up to 100% of your Squat Snatch weight. If you have mobility issues with the overhead squat, forgo the Snatch Balance and just work on the Overhead squat in a 7×3 manner. Rest 90 seconds between sets.10 minute AMRAP:1 HSPU2 Burpee Toes-to-bar2 HSPU4 Burpee Toes-to-bar3 HSPU6 Burpee Toes-to-bar4 HSPU8 Burpees Toes-to-barand so on until 10 minutes is up For results post max load achieved for strength work, and total reps for the met-conPost results/thoughts to comments Great work today everybody. Snatch Balance is a tricky movement, one that requires mobility, coordination, technique, and very much balance. If you’ve got the mobility for it, it will help a ton with your comfort level on the squat snatch. A new movement today for everybody, not sure we have ever actually pieced these…

WOD: 5 sets:A) 4 Clean Pulls @ 100-110% of 1RM CleanB) 4 High Box Jumps Compete A and then immediately complete B. After completing both rest 90 seconds. Box Jumps should be HIGH! Nothing you can string together, something you have to reset on each rep just as if it were a heavy clean or snatch. Make sure the clean pulls are not TOO HEAVY. There should still be some explosion at the top of the movement, it shouldn’t be a deadlift with a shrug. “Fran”- 21-15-9 – AQAP:Thrusters 95/65Pull-ups For results post heaviest Clean Pull and Highest Box Jump. Post time and scaling if applicable for “Fran.”Post results/thoughts to comments I think everyone’s head was spinning a little bit today with the high box jumps. Wow, what a nerve racking movement, but all about committing if you want to succeed. Not a…