Happy Weekend and Happy Back to School to the parents out there!


Friday’s Workout
Week of Kelly

“MACHINE GUN KELLY” 
In 5mins:
Row for Meters
4 minutes rest
In 4 minutes:
High Plank for max time
3 minutes rest
In 3 minutes:
Rig Hang for max time
2 minutes rest
In 7 minutes:
800M Run Then…
Max Thrusters (95/65)  
Note: All Elements are “cumulative” in reps and/or time Score: total meters, time (in seconds) & reps.

Sunday

Breath at 11:15am
Fire & Ice at 12:15pm

Monday’s Workout
Cycle 21 Test Week!

3 Rounds
In 90 seconds, complete:
10 DB Thrusters (45/30)
2 x 40′ Weighted Rope Pull (90/50)
ME DB Thrusters

Rest 2 Minutes Between Rounds
Score = Total # of DB Thrusters

 

Now that we’ve officially gone dark from Instagram, Twitter and FaceBook, how are you feeling about it? No big deal? Good, you’ve been trying to cut down on socials also? You’re gonna miss it? It’s interesting?

We’d love to hear your feedback about it.

However you feel, have a great weekend!


Friday’s Workout
Nancy Week

“NANCY KERRIGAN” 

AMRAP 25:
10 Bird Pickers with Plate
10 Skater Jumps
10 Box Jumps (28/24)
500m Row

Score is number of reps PLUS
style points

Monday’s Workout
Kelly Week

“KELLY SLATER”

AMRAP 20:
10 Burpee to surfer stance (Regular stance)
11 Single-arm KB Strict Press (Each side)
10 Burpee to surfer stance (Goofy)
27 Walking Lunges (Slow & Dramatic)

 

There are just two spots left for Restorative Yoga this Sunday (Aug 4) at 6:45 and one at 5:30.

Let’s chill together!


Friday’s Workout
ReTest Week

“Barbara”
5 Rounds For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3 Minute Rest

Saturday’s Workout

3 Rounds for FUN
3 Wall Walk ups
9 Deadlifts
18 Box jumps
600m Run

Cash out- 20 Spider Crab Spider

Sunday’s Workout

With a partner, sharing the work:

3 Rounds for Time:

50 cals Ski Erg

200m D-Ball Carry

200 Double Unders

Monday’s Workout
The Week of Nancys

“NANCY SINATRA”
Singer and actres born 1940. Best know for the song “These boots are made for walking.”

6 rounds:
8 KB DL
100m Farmers Carry
16 Walking lunges

 

 

We go hard. We’re learning how to be boldly soft, as well. Mobility, yogis, breath, fire and ice are all excellent protocols for recovery. I’m adding an ultimate recovery option; one ranked right before actual sleep; Restorative Yoga, the act of relaxing on purpose. 

Restorative Yoga stemmed from the teachings of B.K.S. Iyengar who was considered one of the foremost yoga teachers in the world. This practice is the conscious act of intentionally relaxing all muscles and letting props passively and very gently open the body, but most importantly it lets the body feel comfortable enough to let the mind relax, too.  As passive of a practice as it seems, it is an advanced practice that fast-tracks the release of tension. 

I am in the middle of earning my 100 hour Restorative Yoga teacher training and I invite you to take a class with me at the gym on Sunday, August 4th at 5:30pm. Space is limited to 10 students, but I will offer another class that same night at 6:45 if there is demand. The sign up sheet is in the Tall Room. I hope to see you there to explore a new way to recover not just from your athletic life, but from your everyday stresses.


Friday’s Workout
Practice
A) Back Squats – De Loaded

3 x 10reps
B) FQT
800m Run
6 x 10m Sled Push
400m Run
4 x 10m Sled Push
200m Run
2 x 10m Sled Push
.
Then Max Push Ups until the…20min Cap…..

Also! Guest Coach Lindsay Ashmun teaches a special Ground Control Flow Class
9:30am – 11am

 

Saturday’s Workout

“JEN’S REPLAY”

In 30 minutes:

With a partner

(1 person working at a time):

60 MB Sit to Stands

Then, in remaining time:

AMRAP

250m Row

8 KB Goblet Squats

8 Pull Ups

The 10am Class will be taught by guest coach Lindsay Ashmun with her signature Ground Control Flow class!

Sunday’s Workout

With a partner:
2 Mile Run (one person running at a time to Berkley and back)
(8 200’s or 4 400’s as determined by each team)
10 minute rest
individually:
100 deadlifts (135/95)
Everytime you drop the bar, 10 over the bar burpees

Monday’s Workout
RETEST WEEK!

“Fourth Quarter”
A)
For Time (2-Minute Cap):
15 Burpee Jumps To Target*
20/15 Cal AB

Rest 5 Minutes

B)
For Time (2-Minute Cap):
20/15 Cal AB
15 Burpee Jumps To Target*

*9′, 8′, 7′ Targets

 

Breath Class on Sunday will also include an intro to Exposure!

We are doing Breath + Ice + Sauna on Sunday.

Breath 11:15-12:15 followed immediately by recovery with an introduction to cold water immersion and sauna. Please bring a 20lb. bag of ice and a swimsuit if you want to participate. All are welcome (except that ice+heat is not recommended if you are pregnant).


Friday’s Workout
Practice

“Franklin Light Hunt”
AMLAP 8min
2 Rounds on the 10
Across Down Back Up Back Across —-then—- Max Light Posts Score 

Saturday’s Workout

AMRAP 10
15 Wall Balls (20/14)
10 Hang Power Cleans (135/95)
AND THEN…NO REST AT ALL…IMMEDIATELY INTO…
AMRAP 4
ME Cal Row

Sunday’s Workout

“Lil Jonesy”
For time:
40-30-20-10
DB Snatch
50-100-150-200
DUs

How’s summer going, guys? Fun? Full of travel? And family? Too hot? Whatever’s going on, I hope you’re enjoying it.

Don’t forget Coach Hackleman will be here teaching Saturday’s 10am class!


Friday’s Workout
Practice

A) ABS! TIGHT!
B) Monkeying Around
C) For Quality:
400m Run
then
3 Rounds of:
12 Ring/Inverted Rows
20 See Saw DB Thrusters
then
800m Run

Saturday’s Workout
4x
:30:30

Mini BB rollout
Mid Range Chair Sit
Hanging Chair Sit (alt grip)

4x
6-8 Bottom Up Press
6-8 Single Leg RDL Row

15 min AMRAP

20 (10 & 10) Step Up/Step Through
10 Split Stance DB Clean
400m Row

Sunday’s Workout
4RFT:
Member Choice:
Assault Bike (35/25 CAL)
Row (500m)
Run (400m)

You may switch round to round.

20 Deadlifts (185/135)
20 Burpee Box Jumps (24/20)

Monday’s Workout
Practice

A) Bulgarian Banana Split Squats
6x :30 :30 (3 per side)

B) Hingers & Hipsters
3x Supersets

C) AMRAP 8
6 (per arm) Single Arm Floor Press
16 (alt) Dynamic Lunge Jumps

Friday’s Workout
Competition

Beep Test -Leader Board!
AMRAP
Run 20 meter shuttles – Progressive Tempo

Saturday’s Workout

“Tim’s Helen”
AMRAP 20:
Run 600m
30 KB Swings (24/16kg)
15 Pull-ups

Sunday’s Workout

“Not So Graceful Karen”
3 RFT
5 Clean & Jerk (165/105)*
9 Burpee Broad Jump (6ft/4ft)
40 Wall Balls (20/14)
20min cap
*about 60-65% of 1RM

Monday’s Workout
Practice

A) Agility
ISO hold

B) 21-15-9
42-30-18
Push Press (95/65)
ABMat Butterfly Sit Ups

C) E2MO2M 6 of Power Cleans:
0-2 Minutes 4 @ 65%
2-4 Minutes 4 @ 70%
4-6 Minutes 4 @ 75%

My friends and I get together every few months for List Night. List Night is when we write down five to seven things that we really want to make happen sooner and later. But before we write, we color. We cut out rectangles the size of index cards from coloring books and color while we think. We think big, we think small. We stay in the lines, we venture out. Coloring lets our minds wander. Glitter, sharpies, soft colors, bold, we use it all. I never really have a plan when I color, I just go with how I’m inspired because really, coloring is just a meditation for The List. As soon as we feel ready, we flip the card over and start listing. When the list feels complete we laminate the card in a machine I bought fifteen years ago when the girls were little and arts and crafts was a weekly occurrence in the house. Our laminated lists sit in our purses, hang above our desks, mark pages of books we are reading all so we can look at them often.

My friends and I have made a lot of things happen because of List Night. But I’ve wondered, what if I dreamed bigger than a 3×5 index card?

I heard a podcast with Ben Nemtin who was one of the creators of The Buried Life, a show about four young friends who traveled Canada and the U.S. in a school bus crossing things off their preposterous bucket list. They had been inspired by a poem written in 1852 that suggested our dreams and our lives were buried; buried beneath responsibility, crushed beneath work, and especially piled underneath a life we think we should be living. And this keeps us from actually living a unique and completely fulfilled life. Nemtin cited a study of those dying revealing that 76% of people regretted not living an actualized life. I don’t want to be a part of the majority.

After hearing Nemtin speak, I immediately wrote a Buried Life 100. I didn’t actually get to one hundred things. I got to eighty, but there are spaces in my notebook for one hundred. Over the last five years, I’ve crossed off twenty-six things off the list, many that had spilled over from my 3×5 lists. 

But there are a couple of things on the list, the Passion Three, that are what I’d love to achieve most; things that privately thrill me; things I daydream about regularly; things I’ve said I’ve wanted for decades. And those are the things on the list I avoid the most. I’m sure you can relate, if just a little. All the usual fears are present, of course, including the frequent question: what if the fantasy will be better than the reality? I’m ready to explore if that’s just a cop out.

I’m tired of the procrastinating, the putting off, the thinking I have all the time. I am, as a rule, pretty brave, but I want to be even braver. What do I have to lose?

What do you want to do? Are there things that you’d like to accomplish that seem preposterous or just plain exciting? I’d love to hear three random things on your List. If there is a performance goal that’s on your list, talk to your coach! That’s what we’re here for. We not only want to hear what you’d like to achieve, we want to help you get there. What do you have to lose?

(original and full post here)


Friday’s Workout
Practice

A)
4 Rounds :30:30
Strict Pull
DB Bench Press

B)
Tumminello MB 8 (Diz’s Tempo Version)
4 Rounds:
8 Tempo –> Explosive Thrusters
8 OH Throws
8 Lat Throws (each side)
8 Slam Balls
– 3 min rest –

12-12:30
Free Breath Class on Friday

 

Saturday’s Workout

Kane Cardio
3 Rounds For Time:
1K run (1000m run)
500m row
25 burpees to target
Time Cap: 35min

Sunday’s Workout
For Time:
600m Farmer Carry (50/35)
10 DB Power Cleans
20 DB Step Ups (24″/20″)
400m Front Rack Carry
10 DB Power Cleans
20 DB Step Ups
200m Overhead Carry
10 DB Power Cleans
20 DB Step Ups

Monday’s Workout

Competition

“Katniss Everdeen”
The Hunger Games
For Completion:
Level 1
In 3 min, complete:
3 Rounds
5 Squat Cleans 135/95
10 Slapping Pushups

Level 2
In 4 min, complete:
3 Rounds
50 Double Unders
5 Thrusters 135/95

Level 3
In 5 min, complete:
4 Rounds
5 OHS 135/95
10 Toes to Bar

Level 4
In 6 min, complete:
4 Rounds
10 Hang Power Cleans 135/95
10 Burpess over the Bar

Level 5
AMRAP 7 min
5 Bar Muscle Ups
10 Deadlifts 135/95

 

Hi Friends,

Have a good weekend and be excellent to each other.


Friday’s Workout
Practice

A) AMRAP 10:
200m Run
25 Push-ups

B) Bench Press
Build To A Heavy 5

C) Back Squat
1×20

Saturday’s Workout
12 min AMRAP
12 Burpee Box Jump
12 Toes to Bar
12 Russian KB Swings


Sunday’s Workout
“Strange Grace”
FT:
400m Run
10 Squat Cleans and Jerk (185/135)
100 DU
800m Run
10 Squat Cleans and Jerk (135/95)
100 DU
400m Run
10 Squat Cleans and Jerk (95/65)
100 DU

Let’s start with my conception. My timing was a failure even before I was conscious. I was a rude surprise, especially to my eighteen year old mother. From the beginning, I was behind the eight ball.

In second grade, I had a huge crush on Jamie Steiner. Kid never noticed me. WHATEVER JAMIE STEINER.

In catholic school, in general, I was a f*ck up. I was always getting in trouble; the nuns were on me about everything. My grades were shitty. And I had one nun literally tell me, “When we go to mass today, we don’t need you hanging from the chandeliers.”

In high school, I tanked my grades in my senior year because I ditched school so often to play basketball at Memorial Park.

Though I was MVP of your very mediocre Santa Monica High School Vikings, only one college came to see me, Northridge. They hinted at a partial scholarship, and I had no tools on how to follow that up.

I didn’t go to college.

I pined hard about going to college. Then did nothing about that.

I once landed an interview for a job I really wanted, then marked down the wrong day and showed up to the interview a day late. What a heel!

I was hired to be a salsa dancer for the movie Mambo Kings, but I failed to take the offer. I was too scared to leave any of my three jobs at the time for something that seemed frivolous. Sigh.

When I was a broker, and as soon as I started to make real money — money I had never seen before  — I blew most of it like a total idiot. And I ruined my credit. 

I once fell on the dance floor during a salsa exhibition when my partner stepped on my shoe. I don’t even need a metaphor for failing and getting back up — this one is literal!

I have failed at my share of relationships and friendships.

I failed at owning a business.

I should have written three books by now.

I haven’t PR’ed a lift in years, and I’ve tried hard on cleans especially.

I’ve messed up this parenting thing a few times even when it’s the thing I work hardest at.

For the first 40 years of my life, I failed to realize that I alone am responsible for my happiness. Sometimes I still forget.

In blogs and coaching, I talk a lot about failure and not shying away from it. And it occurred to me to point out some of the times I’ve done it myself. There are still so many things I didn’t list. If you know me from the gym and/or from Instagram or FB, my life looks pretty spectacular. That’s because it is, but it doesn’t mean I haven’t gone through a lot to get here.

I still constantly wonder if I’ve done enough, if I’ve tried hard enough. Possibly not, but I’m just going to keep going. I’ll dust myself off, and try again harder at the things I’m passionate about even if they’ve eluded me before. What else am I gonna do? Without the constant getting back up, my life would not be anywhere near as spectacular as it seems – and is.


Friday’s Workout
Practice

A) Power Cleans
Find a heavy 2-rep Power Clean

B) 4 Rounds on the 3:00
Run 200m
Max reps of Pull-ups or Chin-ups (Strict)
(Work capped at 1:30)

Saturday

3Rounds for Time
400m Run
9 Front Squats (295/185)

Don’t forget to check out Nick’s Barbell Bodybuilding class at 11am

Sunday

24 mins Total (alternating between iso, strength, and conditioning)

Iso 8x, Strength 8x, Conditioning 8x

1: Iso (30-45 seconds)

           Wall Sit

            Hollow Body

            Superman

            Bottom of the Lunge

            Side Plank

            Bottom of the Pushup

2: Strength (3-5 Reps)

            Sumo Deadlift

            Weighted Chin Up

            Strict Press

            Bench/Floor Press

            Back/Front Rack Reverse Lunges

            SA Bent Over Rotational Row

                *Can pick two                

3: Conditioning (30-45 seconds)

            Assault Bike

            Ski Erg

            Row

            Step Ups

            Rotational Med Ball Slams

            Sit to stands

                * Can pick two

Monday’s Workout
Competition

For time:
Row 10,000 meters
(50-minute cap)
***LEADERBOARD WORKOUT***