A. Warmup:
DROM
3 rounds of:
250m Row
250m Ski Erg
then,
warmup to working weights for part B
B. OTM for 20:00
E: 5 Back Squat @ 70% of 3RM
O: 5 Strict Press @ 65-70% of 1RM
C. Cooldown:
Foam Roll for remainder of class time.
A. Warmup:
30/21 Assault Bike Calories at a quick pace
DROM
3 sets of:
10 RDL w/ bar
10 Back Squats w/ bar
10 Weighted Step ups w/ bar, 5 ea.
then,
Hang Power Clean warmup
B. For time:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
Bar Facing Burpees
*Choose a weight that is heavy, but allows for the chance at unbroken sets through the early part of the workout. Think something you can do for 10-15 reps unbroken fresh.
C. Cooldown:
2:00 Lizard Stretch, ea.
3 sets of:
10 Front raise, lateral raise, reverse fly, standing snow angel
A. Warmup:
DROM
3 sets of:
10 Sumo DL High Pulls w/ a KB
10 Goblet Squats
15 Good mornings w/ bar
B. 2000m Row T.T.
*all out effort. Go for a new PR!
C. 5 sets for quality of:
5 lateral lunges, ea. (weight if possible)
10 unilateral kneeling DB Press, ea., pick weight
15 Bent over barbell rows, pick load
30 Double Unders -or- lateral hops
D. Cooldown:
Lacrosse ball smash areas that need work
*remaining class time
*tune in tonight to our FACEBOOK PAGE for a live video talk on nutrition. The topic tonight is about PROTEIN and why it essential to every successful nutrition program.
A. Warmup:
DROM
3 sets of:
10 One Leg RDL, ea.
5 Windmills, ea.
10 Light DB Bench
B. OTM for 10:00
5 Thrusters, 135/95
*weight is meant to be moderate to heavy. Keep in mind you’ll have 50 total reps.
C. Every 6:00 x 3
800m Run
*80% effort. Focus on pace. try to get within :05 of each interval.
D. Cooldown:
2:00 hurdler stretch, ea.
ICYMI Monday: Ep. 9: The obligation to yourself through the holidays
A. Warmup:
DROM
3 sets of:
1:00 Plank
10 Ring Rows
10 Shoulder Taps
B. For time:
25-20-15-10-5
Kettlebell Swings
Box Jumps
Assault Bike Calories
*15-12-9-6-3 Cals for women
C. Cooldown:
100 abs of choice
2:00 Couch Stretch ea.
REMINDER: Normal schedule resumes for Saturday & Sunday.
Teams of 2:
“Andy”
For time, wearing a 20/14 lbs weight vest:
25 Thrusters, 115/75 lbs
50 Box Jumps, 24/20 in
75 Deadlifts, 115/75 lbs
Run, 1.5 mi
75 Deadlifts, 115/75 lbs
50 Box Jumps, 24/20 in
25 Thrusters, 115/75 lbs
*Split reps however. Runs must alternate by 400m.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida. Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
The day after Thanksgiving…
This is typically the weekend when things start going downhill in fitness and nutrition plans. It’s real easy to take a couple days off, eat a bunch of food, and not slide ride back into your usual regimen. You owe it to yourself to keep going and not make the typical excuses that happen this time of year: I have a party to go to, I’ll start in the New Year (this one is mind boggling because its like 47 days away…A LOT CAN HAPPEN IN 47 DAYS), my family is stressing me out, etc. Do yourself a favor, and try to get to the gym this weekend. Not to pay for what you’ve eaten, but to keep your routine going! The one you’ve worked so hard on over the past year, or the one that you’ve just started because you’ve had enough. Try not to hammer all the leftovers with gusto because they are available. Make it sensible, make it reasonable. Stay on track, stay the course because you owe it to yourself and your family to keep yourself healthy.
Back to the thought of a lot can happen in 40 days. Instead of really hammering it when January 1 hits, think about all the progress that can be made in the next month and a half. That’s potentially 140 meals that you can eat that align with your goals. That’s 30-40 workouts you can get in that align with your goals. There is so much good that can come out of that time frame with the right mentality! Let’s do this! Let’s keep going! Let’s stay the course!
As a reminder we will only have Open Gym Today from 8am – 10am. Feel free to come get in a workout before your Thanksgiving festivities begin!
What are you thankful for?
Take a minute to thank about all the things that have happened FOR YOU this year and what they mean in your life. I think we spend too much time focused on the bad and not enough about what good has gone on in our lives. So hug those close to you, tell them you love them, and enjoy this week.
What we are thankful for…
We probably don’t say it enough, but we are thankful for all the people that make it possible to do something we truly love. We are thankful for the friendships we’ve developed along the way. We are thankful for the learning experiences we’ve had a chance to be a part of. We are thankful we have a place to complain about our struggles and rejoice in our triumphs! We are thankful to get to watch families kids grow up to be the best versions of themselves, and even more watch you become the best version of yourself. We are thankful for YOU.l
-Happy Thanksgiving from the team at Grapevine CrossFit
A. Warmup:
:50 easy/:10 hard x 5 Assault Bike
-or-
:45 easy/:10 hard x 5 rower
DROM
3 sets of:
10 Good mornings w/ bar
10 box jumps w/ step down
*focus on near full extension of the leg when landing on top of box
B. OTM for as high as possible
1 Power Clean
*Start at ~60-70% and add 10lbs each minute until you miss
C. 3 sets of:
10 one arm DB Row, ea.
15 Back Extensions
20 GHD Situps
D. Cooldown:
Foam roll for remainder of class time
A. Warmup:
DROM
4 sets of:
5 plyo pushups
5 tempo ring rows (:03)
5 lateral lunge, ea.
B. 5 rounds of:
In 2:00 complete
15/10 Row Calories
Max Burpee Box Jump overs
-Rest 2:00
C. Cooldown/Accessory:
3 x 10 RDL, pick weight
3:00 Lizard Stretch, ea.
Please activate some Widgets.