WORKOUT OF THE DAY

11/26/14

Here is a little inspiration, The remarkable story of Kayla Montgomery — who, despite being diagnosed with multiple sclerosis, has become one of the best young distance runners in the country.

As we sit here, the day before Thanksgiving its about that time we begin to be a little introspective on those things that we are thankful for in our lives.

There are a million things that we all can be thankful for, especially many things that we simply take for granted each and every day. We complain of traffic, and being sleepy, not hitting that PR even though we really thought today was going to be the day that we finally broke through that wall. Remember that each day is a gift and is up to us to make the most of it, do what you love and cherish the simple things.

Workout of the Day
3X
8-10 DB Reverse Flys (#10-#20)
8-10 Strict Pullups/ Chinups

then
Partner Workout:
OTM for 16 minutes, each Partner will complete the following:
1) 15 KB Swings
2) Max Calorie Row/ Air Dyne
*Rest :20 between rounds

Post your scores to the Whiteboard.

Comments

11/25/14

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Thanks Carlos for the sweet graphic. And thanks for asking but you can put rollerskates on anything that you like.

Make sure to check out the Holiday Schedule. Thanks to Coach Sprague we will be opening up for one class on both Thursday and Friday at 9:00am so that you can first earn all those delicious Carbs and then to lose them or at least try to feel better about taking out the loose sweatpants so you can fit more in at the table.

Workout of the Day
Skill Work: 3X NFT
15 Lateral Band Walks (15R/15L)
10 Single Arm Strict DB Press
10 Back Extensions

then
Weighted Barbell Lunges (Front Rack of Back)
4×10 (5 each leg)

Work to a challenging set, but posture and positioning is more important than the load
then
10,9,8,7,6,5,4,3,2,1
Push Press (95/65)
V-ups

Post your scores to the Whiteboard.

Comments

11/24/14

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Congratulations to Brandon and Lindsey on winning the Back to Jacked Challenge. $250 buckaroonies in their pockets and a certain vigor for clean living.

Workout of the Day
EMOM 12 minutes
Perform 1 Hang Power Clean + 1 Clean (75-80% of 1rm clean and jerk)
then
Complete for Time-

60 Double Unders
50 Wall Balls
40 Pull Ups
30 Box Jumps
20 Single Arm Alternating DB Power Snatch
10 Calories on AirDyne/Rower

Post your scores to the Whiteboard.

Comments

11/20/14

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Matthias getting after some awkward Barbell Farmer’s Carry working on not just his grip strength, awesome triceps but also working on his trunk(core) Stabilizing weird and heavy objects while moving requires the entire body to function and coordinate together to limit imbalances. Not to mention there is something just primal about moving heavy objects from Point A to Point B and back again.

Hope to see EVERYONE at the potluck tonight. There will still be a 6:30 class for those looking to workout, it will be an abbreviated warm-up but a great workout none the less. Plus you will have an audience. For you CrossFit Footballers, come to the 530 so you can warm up adequately before hitting your TOTAL.

Workout of the Day
Push Press
Find your 1 rep max.

3 Rounds
10 T-2-B
10 Burpees
rest 3:00
then
4 Rounds
200m run
12 Push Press(60% of today’s 1RM)
15 KBS
Rest 3:00
then
3 Rounds
10 T-2-B
10 Burpees
*Score is total time including the rest.

Post your scores to the Whiteboard.

Comments

11/20/14

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TBT to just a couple weeks ago. Post HalloWod group shot. Yes that person on the far right, may or might not have completed a bunch of thrusters in those pumps.

Potluck is tomorrow. We hope all that are available can join us around 6:30 to share in drink, food and conversation. Nothing too formal and all food is welcome but you know us Balboans like ourselves some delicious Grain free foods.

Workout of the Day
3 Rounds Not For Time
7 Ball Slams*
10 Pikes on Rowers**
12 MB Rotational tosses (6 each side)
*Treat each like a max effort, start ball on the ground explode up and slam down.. stand and reset
**place feet on seat, hands on the floor behind the rower, pike up like a reverse v-up

then

Back Squat
3×10 @ 80-85% of your new Front Squat 1rm

then

With a Partner
Complete 6 intervals each
:45 work/ :15 second transition time
Max Effort Row or Airdyne

Post your scores to the Whiteboard.

Comments

11/19/14

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Life is so much better when you have people around you to share your successes and people there to continually support when you are not having your best day.

“Hey Scott, its me Bobby, how about you left that weight over there..”

“Oh that little guy, dont worry about that little guy im just going to pick that ish up like its a steak I dropped on the floor…there you go.”

“Sick *giggles, laughter*”

Congrats on finally getting that weight Scott, 213 kilo deadlift is legit.

With the Back to Jacked testing now complete, we would like to congratulate all of you who have set new personal bests and for all of those continually putting in the work. Whether or not you actively participated in the challenge via the Social Media aspect, all Balboans have been crushing it. Lets keep this momentum and keep supporting one another. The last couple days, watching many of the classes cheering on one another through Jackie and the Deadlifts has given us coaches a shot to the arm.

Reminder about the POTLUCK this coming Friday, 6:30pm. We will be passing out the B2J shirts and the awards for winners. All are welcome, please bring a dish to share with 4-6 people. There will be a sign up on the white board as you walk into the gym, please sign up if you hope to attend

Warm Up
-work on some agility, speed and/or ladder work

Workout of the Day

3 Sets
10-12 DB Incline Bench Press
10 Strict Pull Ups/Chin Ups
*Use band to scale. Band should allow no more than 5 pull ups at a time or it is not challenging enough

then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Post your scores to the Whiteboard.

Comments

11/18/14

Print
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Today marks the last day of testing for our Back to Jacked Challenge so come and bring it.

Friday we will be having our closing Pot Luck at 630pm. During this time we will be awarding and acknowledging all participants and winners of this highly successful challenge.

Please bring a dish to share with 4-6 people. This event will be held at the gym and is open to ALL Balboans, not just B2J participants.

Hope to see you all there, last time there was some tasty treats and good company.

Workout of the Day
3 rounds not for time
8 DB/KB Deadbugs (KB in hand goes from neutral position to overhead)
10 Back Extensions (superman on ground or GHD Back Extensions
12 Scapular Retractions on the Supine Rings
15 banded good mornings

then
Deadlift
Find your 1 rep max.
Take 20 minutes to build to heavy 1rm

5/60%
3/70%
2/80%
2/85%
1/90%
1/95%
3-1/100-105%
then
1 Mile Run

Post your scores to the Whiteboard.

Comments