Tuesday' October 1 2013

Prep 
Run 400m
Burgener warm up 

Strength 
Hang cleans 

Conditioning 
EMOM for 30 Min 
1 Power snatch 
3 Push ups 

Recovery 
Trap smash 

Monday September 30th 2013

I hope you all had a great weekend! If you were unable to make it to Saturday's nutrition meeting we will be doing another one Tuesday night at 5:00. It's not too late to sign up! 

Prep

3x 

10 KB Deadlift 

10 KB Russian Swings 

10 KB American Swings 

10 KB  Front squat 

Strength 

Deadlift 

Conditioning 

Death by Thruster 65/95

Recovery 

Low back twist 

Saturday September 28th 2013

Our Nutrition Challenge starts tomorrow! I have decided to have two meetings per week, covering the same topic on Saturday mornings at 11am and Tuesday afternoons at 5 pm.  Meetings will be half an hour in length and we will cover a different topic each week.  $20 to sign up. 

Week 1- Collecting Data and going over the challenge requirements 
Week 2- Covering the macro nutrients and there role in our diets. ensuring you are eating the proper foods to support your performance and goals 
Week 3- Micro nutrients/ Caffeine and Hydration 
Week 4- Creating habits for healthy eating.  Food prep and recipes
 * watch for extra points here :-) 
Week 5- Supplements and how they fit into our diets.  What is good what is a waste of money 
Week 6- Pre and Post workout nutrition 

Points will be rewarded the same way as last challenge;
5 Points per day for eating withing the guidelines 
3 Points for doing the WOD
1 Point for mobilizing and stretching 
1 Point for submitting a recipe or sharing something delicious you made 

Saturday\s WOD
"Helen"
3 RFT
Run 400m
21 KB swings 35/50
12 Pull ups 

Prep 
T-Spine openers 
Single arm snatch 
Bottom squat position 

Strength 
Overhead squat 

Conditioning 
11.1
10 Min AMRAP
15 Power Snatch 55/75
30 Double unders 

Recovery 
Stretch extra looong 

Wednesday September 26th 2013

Don't Forget to sign up for the nutrition challenge and of course the upcoming competition!

Prep 
Barbell Complex 
3x
5 Deadlift 
5 Power clean 
5 Front squat 
5 Push jerk 

Strength 
In 10 min find a 1RM clean and jerk 

Conditioning
2RFT  
100 Double unders 
50 Squats 
30 Push ups 
20 SDHP 65/95
10 Pull ups 

Recovery 
Lie on the floor 

Tuesday September 24th 2013'

For any of you that are interested in signing up for the competition we have a sign up sheet going at the gm. Please let your coach know and we will add your name to the list! I encourage each on of you to sign up, the purpose of the competition is to see how for YOU have come in the last year, and to workout with our awesome community! We will have one workout Friday the 18th and three workout Saturday the 19th.  We plan on having a BBQ Friday night and finishing up the competition around 3:00 on Saturday.  We have a few cool prize's so far!! I will be sending out a newsletter this week with the workouts and a better explanation of how the workouts will be structured.  Sign up now.... see the workouts later!! 

Prep 
Running drills
5 Turkish get ups
10 Sotts press 

Strength 
Heavy front squats 

Conditioning 
Run 1600 m 
Rest 3 Min 
Run 800 m 
Rest 2 Min 
Run 400 m 

Recovery 
Calf smash and hip openers 

September 23rd 2013

Prep 
2x
20 Shuttle runs 
10 O.H Walling lunge 
5 Full snatch with a wooden dowel 

Strength 
Push jerk 

Conditioning 
Tabata - Alternating 
Jumping lunges 
Push press 45/65

Recovery 
Wall slides 
Bully stretch