Thursday October 2, 2014

Posted on Oct 1, 2014 | 0 comments

Are you drinking enough water? Especially if you are eating very clean and working out, your water intake is SO important! Aim for a gallon daily! It takes effort but it is a simple thing that will make you feel great!

 

WOD: (also for Melt)

3 Rounds for time:

Run 400m

21 Sumo Deadlift High Pulls 75#/55#

12 Burpees over the bar (lateral)

REST 3 MINUTES

 

3 Rounds for time:

Run 400m

30 Air Squats

20 Push Press 75#/55#

REST  3 MINUTES

 

3 Rounds for time:

Run 400m

21 Hang Power Snatch 75#/55# (MELT sub 1 arm DB Snatch)

12 Chest to Bar Pull-ups

 

**Scale accordingly to finish on time!

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Wednesday October 1, 2014

Posted on Sep 30, 2014 | 0 comments

Strength:

Every 90 Seconds for 15 Minutes:

2 Power Cleans + 1 Jerk, adding weight each round…

 

WOD: (also for CF MELT)

50-40-30-20-10

Kettlebell Swings 53#/35#

Box Jumps 24″/20″

 

How is the diet going? Questions? Complaints? Talk to your trainer! You can always email me too at sandtmcroberts@gmail.com or Jamie at jamie@mcdalliance.com

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Tuesday September 30, 2014

Posted on Sep 29, 2014 | 0 comments

We wanted to say GOOD LUCK to Sean Scott! He is leaving tomorrow for boot camp! You are going to kill it! Best of luck and well wishes your way! We will miss you in the gym!

SQUAT DAY!!! Hopefully you are not missing your squat days. If you are, please make them up within the week for maximum results!

Strength:

3X10 Back Squat

Add 5-10 pounds from last week’s weight.

 

WOD:

21-15-9-6-3

Toes to Bar

Overhead Squats 115#/75#

 

CF MELT:

4 Rounds for time:

Run 400m

50 Air Squats

25 Sit-ups

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Monday September 29, 2014

Posted on Sep 28, 2014 | 0 comments

TODAY IS THE DAY! The first day of our 8 week Paleo Challenge!

If you need  guidance, there is literature at the front desk or ask a trainer.

Today we will be doing the benchmark workout “Jackie” that we will be repeating in 8 weeks.  If you are participating in the challenge (which all of you should be!) have your trainer weigh measure you!

**IF YOU HAVE AN APPT. WITH MIKE FROM BODYFAT TEST, DON’T FORGET YOUR APPT. TIME!

***Don’t forget about our Halloween In-house partner competition on Thursday October 30! There will be a sign up at the front desk by the end of this week. Teams must be guy/girl. Costumes not mandatory but STRONGLY encouraged. There will be prizes for best costumes :) The event will start at 6 but we would like you there at 530 to warm up. There will be 3 WODS….find a partner ASAP!

 

WOD:

“Jackie”

1000m Row

50 Thrusters 45# (for both men and women)

30 Pull-ups

 

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Friday September 26, 2014

Posted on Sep 25, 2014 | 0 comments

HAPPY HAPPY BIRTHDAY TO COACH ROSE!!!!!!! 

A VERY IMPORTANT BDAY TOO….21!!!!!!!!!!!

 

STRENGTH:

5X3 FRONT SQUAT

Add 5-10 pounds from last week.

photo-8

 

WOD: (a compilation of her favorite movements :)

“Happy Birthday Rose”

For time:

21 Power Snatch 135#/95#

9 Muscle Ups

27 Box Jump Overs 24″/20″

93 Double Unders

21 Overhead Squats 135#/95#

9 Muscle Ups

27 Box Jump Overs 24″/20″

93meters Front Rack Walking Lunge 135#/95#

21 Hang Clean & Jerk 135#/95#

9 Muscle Ups

27 Box Jump Overs 24″/20″

93 Double Unders

**DON’T WORRY THERE WILL BE SUBSTITUTIONS FOR MOVEMENTS**

**SUB 12 STRICT PULL-UPS/12 RING DIPS FOR  9 MUSCLE UPS

 

CF MELT:

FRIDAY FUN!!!! :)

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Thursday September 25, 2014

Posted on Sep 24, 2014 | 0 comments

Skill Warm-up:

9 Minute EMOM:

Minute 1: 5/3 Muscle Ups (Ring or Bar)

Minute 2: 10 One armed Overhead Squat 5 each arm

Minute 3: 50 Double Unders (yes I know we just did double unders. But there are a lot of you that still need the practice! Practice makes progress!)

 

WOD:

2 Minutes each exercise for Max reps:

Handstand Push-ups

Kettlebell Swings 53#/35#

Sit-ups

Alternating Dumbbell Snatch 50#/35#

Calorie Row

REST 4 MINUTES

Repeat (2 total rounds)

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Wednesday September 24, 2014

Posted on Sep 23, 2014 | 0 comments

Strength:

12 Minutes:

Minutes 0-3: 2 Reps Strict Press, adding weight each round

Minutes 4-7: 2 Reps Push Press, adding weight each round

Minutes 8-11: 2 Reps Push Jerk, adding weight each round

 

WOD:

For time:

Run 800m,

then,

4 Rounds:

10 Push Jerk 155#/105#

15 Toes to Bar

30 Double Unders

then,

Run 800m 

 

CF MELT:

For time:

Run 800m

4 lengths Burpee Broad Jump

Row 500m

4 lengths Walking Lunge

Run 800m

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