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Tuesday, January 31, 2012

It's always darkest before the dawn...


8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th 
Fire-Breather 
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips

Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up now for the Challenge on our sheets at the gym
 Steve P
 Fran S
 Kelly N
Rainy D


ADVANCED and FIRE-BREATHER
Lift:
12 Min
Back Squat @ 30X0
Build to a Heavy Triple


ADVANCED
Training:
"Thriller - ADV"
12 Min/AMRAP
6 Wall Ball 20/14
6 Pull Ups
6 Burpees


FIRE-BREATHER

Training:
"Thriller"
12 Min/AMRAP
6 Snatch 95/65
6 Pull Ups
6 Burpees

Post loads, rounds and thoughts to comments.

Monday, January 30, 2012

You wanna be starting something..


8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th 
Fire-Breather 
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips

Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up now for the Challenge on our sheets at the gym
 Kevin M
 Aurea B
 Wendy and Steph
Frank M


ADVANCED
Training:
"Judgement - ADV"
3 Rds
25 Jumping Squats
25 Push Ups
150 Singles


FIRE-BREATHER
Training:
"Judgement"
3 Rds
10 Squat Cleans 155/105
10 HSPU
50 Double Unders

Supplemental Training:
Coach's Call

Post time and thoughts to comments.

Training Notes:
Squat Cleans/HSPU - Find a weight/modification that will allow you to do the 1 set Unbroken.  Scale Up if necessary.

Sunday, January 29, 2012

We all shine on...

Rest Day!!


8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th 
Fire-Breather 
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips

Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up now for the Challenge on our sheets at the gym

Saturday, January 28, 2012

It's up to you..


8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th 
Fire-Breather 
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips

Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym

 Elaine D
 Ed - Muscle Up - no kip
 J - 1st Muscle Up - Congrats!
K-Swat

ADVANCED  and  FIRE-BREATHER
"Effortless"
Teams of 2
22 Min/AMRAP
20 Pull Ups
20 Burpee Broad Jumps
20 Sit Ups
20 Jump and Switch Lunges


Post rounds and thoughts to comments.


Training Notes:
Only 1 person works at a time.  Split up work as needed.  Keep the sets short and fast for each individual.

Friday, January 27, 2012

All we are saying...


8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th 
Fire-Breather 
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips

Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym




Untitled from Danny Nichols on Vimeo.

ADVANCED  and FIRE-BREATHER
"Fours"
4 Rds
1 Min/AMRAP
4 Push Press
4 No Push Up Burpees
4 20ft Shuttle Sprints
Rest 1 Min

Then:
4 Rds
1 Min/AMRAP
4 Box Jumps 24"/20"
4 No Push Up Burpees
4 20ft Shuttle Sprints
Rest 1 Min

Supplemental Training:
Coach's Call

Post rounds and thoughts to comments.

Training Notes:
This is an aerobic workout thereby requiring a PACE.  Pick a weight for the Push Press and a height for the Box Jump that will allow you to go Unbroken.

Thursday, January 26, 2012

There are no problems, only solutions...


8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th 
Fire-Breather 
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips

Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym
 Joann M
 Rich P
 Tony I
Bobby O and Bill D

ADVANCED and FIRE-BREATHER
Lift:
12 Min
Bench Press
6-6-6-6
Rest as needed


ADVANCED
"Full - ADV"
10 Min/AMRAP
5 Thrusters 95/65
7 KB Swings 1.5/1 pd
10 Hollow Rocks


FIRE-BREATHER

"Full"
10 Min/AMRAP
3 Thrusters 135/95
7 KB Swings 2/1.5 pd
5 T2B

Post loads, rounds and thoughts to comments.

Training Notes:
Bench Press - Each set should be tougher than the previous.

Wednesday, January 25, 2012

Let go...

8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th 
Fire-Breather 
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips

Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym


ADVANCED
Lift:
Deadlift 9 sets of 3 @ 20X1: 65% of 1RM 
Rest 45 sec
Focus is speed off the floor - be explosive


Training:
"Lights Out - ADV"
7 Min/AMRAP
Increase 2 reps for each movement after every set completed
2 Wall Ball 20/14
2 Push Ups
4 Wall Ball
4 Push Ups
etc..


FIRE-BREATHER
Lift:
12 Min
Power Clean
Build to a Heavy Single


Training:

"Lights Out"
7 Min/AMRAP
Increase 2 reps for each movement after every set completed
1 Power Clean 
1 Clapping Push Up
3 Power Clean 
3 Clapping Push Up

etc..

Post loads, total reps and thoughts to comments.


Training Notes:
Power Clean - Tough/Challenging Weight

Tuesday, January 24, 2012

Dream while your awake..


8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th 
Fire-Breather 
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips

Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym


ADVANCED and FIRE-BREATHER
MFRT:
4 Rds
Front Squat 4-6 @ 30X0
Rest 10 sec
AMRAP Negative Pull Ups @ 50X1/COVP Pull Ups
Rest 2 Min

ADVANCED
"Annie"
250-200-150-100-50
Singles
50-40-30-20-10
Sit Ups - Anchored
(Last completed 9/8/11)

"Annie"
50-40-30-20-10
Double Unders
Sit Ups - Anchored
(Last completed 9/8/11)

Post loads, time and thoughts to comments.

Training Notes:
COVP Pull Ups - Chin Over Vertical Plane Pull Ups - Chin must break the vertical plane of the pull up bar for rep to count
Negative Pull Ups - If you're unable to maintain at least 5, use the rings.


Monday, January 23, 2012

Watching the Wheels...

8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th 
Fire-Breather 
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips

Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym

 Rachel H
 Frank D
Mike M and Joe D
Frank P
ADVANCED
MFRT:
3 Rds
1 Press
3 Push Press
Rest 10 sec
18 KB Swings
Rest 2 Min


Training:
"Overflow - ADV"
2 Rds
50 Air Squats
25 Burpees


FIRE-BREATHER
MFRT:
3 Rds
1 Hang Power Snatch
2 Power Snatch
3 OHSQ
Rest 10 sec
18 KB Swings
Rest 2 Min

Training:
"Overflow"
2 Rds
25 OHSQ 115/75
25 Burpees


Post loads, time and thoughts to comments.

Training Notes:
Press/Push Press/Hang Snatch/Power Snatch/OHSQ - Using the same weight for each movement complete 1 Press and 3 Push Press/complete 1 Hang Power Snatch, 2 Power Snatch/3 OHSQ - Increase loads each round

Sunday, January 22, 2012

Tempo - controlling parts of a movement

ReSt DaY!!


Christmas Parties














Saturday, January 21, 2012

How are you living...

New hour in Williamstown:
9:30 AM today!
 Josh U
 Nicole S
 Theresa T
Elaine A


ADVANCED
"TEAM - Heartache - ADV"
20 Min/AMRAP
5 Deadlift 135/95
1 Round of Cindy


FIRE-BREATHER
"TEAM - Heartache"
20 Min/AMRAP
3 Clean and Jerk 185/135
1 Round of Cindy

Post rounds and thoughts to comments.

Training Notes:
Alternating athletes.  One person works while the other rests.  1 Full round requires both athletes to complete the prescribed work.
1 Round of Cindy - 5 Pull Ups, 10 Push Ups, 15 Squats
Clean and Jerk - Should be Heavy and TNG - modify as needed

Friday, January 20, 2012

Have 8 hours of fun, not work...

New hour in Williamstown:
Saturday 9:30am

Congratulations on your Muscle Ups
 Matt S
 Keith D
 Brandon G

ADVANCED and FIRE-BREATHER
Lift:
10 Min
Bench Press
2 Rds/AMRAP - BW
Rest as needed between sets


ADVANCED
Training:
Tabata Hollow Rocks
8 Rds - 20 sec on/10 sec off
Rest 1 Min
"Addiction"
160 Singles
30 KB Swings 1.5/1 pd
80 Singles
15 KB Swings
160 Singles
30 KB Swings

FIRE-BREATHER
Training:
Tabata Hollow Rocks
8 Rds - 20 sec on/10 sec off
Rest 1 Min

"Addiction"
40 Double Unders
30 KB Swings 1.5/1 pd
20 Double Unders
15 KB Swings
40 Double Unders
30 KB Swings

Training Notes:
Bench Press - Be sure to use a weight that you can get at least 15 of for your 1st set.

Thursday, January 19, 2012

Somebody that I used to know...

New hour in Williamstown:
Saturday 9:30am
 Mo
 Big Dawg
 Kevin, Wendy, Steve, Doug, Justin
Jen C

ADVANCED
Training:
"Elusive - ADV"
25 Min/AMRAP
3 Good Mornings 95/65
5 Pull Ups
10 Sit Ups
10 Hard Pulls - Rower


FIRE-BREATHER
"Elusive"
Training:
25 Min/AMRAP
1 Good Morning - Tough
2 Muscle Ups
5 GHD Sit Ups
10 Hard Pulls - Rower


Post rounds and thoughts to comments.


Training Notes:
The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 25 min.  You are to work on Midline Stabilization, Vertical Pulling/Pushing, Core and Coordination.
Good Morning - Take bar off of the rack to your back rack position. Bend at hips with slight knee bend. While maintaining a solid lumbar, get your upper body parallel with the ground with your weight in your heels and then stand upright.
Muscle Up - Work on technique if unable to complete