WARM-UP
3 sets: 10 alternating Scorpion Stretch 10 Double knee in Plank 10 alternating Plank reach through 1 set: 1:00 Row (conversation pace) 10 Hand Release Push-ups :30 Plank 10 Ring Rows 1 set: 1:00 row (moderate pace) 10 Up-Downs 10 Jumping pull-ups 2 sets: :30 row (fast pace) 5 Burpee Pull up NOTES
Test 3 rounds for time: 400/500-m Row 21 Burpee Pull up – Pull-up bar 6 inches from fingertips with arms overhead. Training 3 Rounds 400/500 M Row 21 Burpees / 21 Jumping pull-ups (partition as desired on these two) STIMULUS & GOALS
Competition: 75 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 25 min For load: Back Squat 1-1-1-1-1-1-1 – The final set should be the heaviest. NOTES
Workout 3: 10 min Min. 1 | :30 Strict Toes to Bar Min. 2 | :30 Plank NOTES
Stretching: 10 min 3 sets: :30 reach, roll, and lift 20 Banded pull aparts
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Hey Everyone,
We are super excited to announce a Gym Pool / Darts league. Not all the details are hammered out, but basically we will have a schedule on the front board for every other Friday night. Anyone can choose to host. Some nights might be one sport only. To be part of the league, you must be an active or former gym member. To play, you have to be immediate family, so no sneaking in a ringer. On the pool side, we are thinking of keeping a cumulative score for the season. To allow more people game time, we would do alternating pairs, but the individual’s score would be total balls sunk. This also allows for 9-ball and 8-ball to be more evenly weighted. To reward showing up, every game day, all players automatically get an additional 10 pts. On the dart side, I am open to suggestions. I feel that Cricket is a better game of skill than 301, but 301 allows more people access to the game. I feel the individual score should be for games rather than points, but if we want to play pairs, this could get tricky. We could use an official scorekeeper. If I am left in charge, this is going to turn into “pool / darts nights” instead of a league really quick. It would be ideal if the scorekeeper was not a competitor. I hope this works out as a continuation of the Summer Friday Night BBQs. Several of us are already very excited. -C- WARM-UP
3 sets: 20 Jumping Jack 10 Leg Swing / leg 20 Walking Lunge steps 100-meter jog 10 PVC Pass-throughs 5 sets: 2-3 Snatch, Clean, or Jerk (building) – Rest as needed between sets. NOTES
Test For time: 50-40-30-20-10 Air Squats 5-10-15-20-25 Push Jerk (95/135 lb) Training For time: 50-40-30-20-10 Air Squats 5-10-15-20-25 Push Jerk (55% max) STIMULUS & GOALS
Competition: 75 min Warm up: 15 min See above Workout 1: 20 min For load: Snatch, Clean, or Jerk: 3 reps x 2 sets @ 70-80% 2 reps x 3 sets @ 80-90% 1 rep x 4 sets @ 90%+ NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min EMOM 12: Min. 1 | :30 Wall Walk Min. 2 | :30 Box Jump Over (20/24 in) Min. 3 | :30 Assault Bike calories STIMULUS & GOALS
Stretching: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg Hey Everyone:
Sorry for the long post. It is with a heavy heart that I let you all know that Feb 16 will be our last day as a CrossFit affiliate. This has been an ongoing discussion since 2011 when we originally felt CrossFit was drifting away from the direction we were heading. Since the matter has been rehashed multiple times, I'm not going to lay out all the reasons for my decision. I appreciate all of the discussion that has been had over the years and it has truly been a great relationship. If any of you would like to know what has created this tipping point, express your thoughts or anything else, I always enjoy talking to each of you. I couldn't find a better collection of people. What does this mean for us as a gym? Not a whole lot, really. We are still Alternative Athletics. -Scores in the CrossFit Open will be videoed and submitted individually. It would have been nice if my contract had run out after the Open, but in 2009, the Open didn't exist. - The website will remain the same, with some exceptions. Named and Hero WODs will be linked to appropriate websites, so there is no copyright infringement. It was originally determined by Greg Glassman and his lawyers in the FGB lawsuit that these workouts are public domain and not able to be trademarked by anyone. It was a rather magnanimous gesture, but I want to avoid confusion. For these reasons, jargon will also change. “Workout” instead of “WOD,” “20 Min. AMRAP” will just be “20 min,” etc. -Programming will focus on supercompensation with workouts targeting specific parts of the body rather than being random (Pull, Push, Squat, Metcon). There will be legs on leg day, but there might also be running and pull-ups. Baby workouts, Tabata, Alpine, Amateur FGB and Death By workouts will make a return along with hammer swings, agility ladders, rotational movements and tire flips. Programming will mainly be based on Prilepin percentages of your maxes, with 2 - 3 Test workouts every week to see progress. I have really enjoyed the extra workouts on the "Competition Board.” Catalyst athletics made the split from CrossFit way before we were even discussing it, and their Olympic programming is excellent. We will be pulling from them to maintain the accessory strength component that doesn't get covered in HIIT training. This will be optional, and most days you should choose between the two rather than doing both. Sometimes tribes split up, it is human nature. -C- 2/11
Test 5 rounds for time with a partner: 50-calorie Row 10 Wall Walk – One person works at a time. – Split the work as needed. 2/12 Test For time: 50-40-30-20-10 Air Squats 5-10-15-20-25 Push Jerk (95/135 lb) 2/13 Test 3 rounds for time: 400/500-m Row 21 Burpee Pull up – Pull-up bar 6 inches from fingertips with arms overhead. 2/14 Test EMOM 10: 1 Thruster – Rest 3:00 1 set for reps: Thrusters at 60% – Use 60% of the EMOM 1-rep-max. 2/15 Test AMRAP 12: 200-m Run 50-ft Handstand Walk 10 Box Jump Over (20/24 in) – Step down from the box. 2/16 Test 8 rounds for time with a partner: 40 Double Unders 20 GHD Sit-up – Partners alternate complete rounds. 2/17 Test For time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats WARM-UP
1 set: :30 row (easy pace) 10 alternating scorpion stretches :30 plank shoulder taps 1 set: :30 row (moderate pace) 10 knee push-ups :30 active bar hang 1 set: :30 row (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 scap pull-ups 1 set: :30 row (sprint pace) :30 single-arm dumbbell overhead hold/arm 10 kip swings :30 shoulder taps Rigid body position. :30 shoulder taps in pike Legs straight and hips stacked close to shoulders. :30 partial wall walks Arms press into the ground hard. 1:00 wall walks or inchworms Big steps up and down the wall. 2 rounds: 5-calorie row, partner 1 5-calorie row, partner 2 2 wall walks, partner 1 2 wall walks, partner 2 – Use workout variations. – Practice fast transitions. Test 5 rounds for time with a partner: 50-calorie Row 10 Wall Walk – One person works at a time. – Split the work as needed. Training 5 rounds for time with a partner: 50-calorie Row 10 Inch-worm + Pushups – One person works at a time. – Split the work as needed. Competition: Rest Day STRETCHING 3 sets: :30 Banded pull aparts :30 child’s pose stretch WARM-UP
1 set: :30 Assault Bike 5 Deadlift (empty barbell) 10 alternating Samson stretches 10 PVC Pass-throughs 1 set: :30 bike 5 High Pull Clean (empty barbell) 10 Good Mornings 10 pvc pipe around the world 1 set: :30 bike 5 Muscle Clean (empty barbell) 10 Staggered Stance Good Mornings / leg 1 set: :30 bike 10 deadlifts 10 Hang Power Clean (empty barbell) 2 sets: 100-meter Run 5 deadlifts 5 hang power cleans – Rest 1:00 between sets. NOTES
Test For time: 40 Deadlift (65/95 lb) 40 Hang Power Clean 800-m Run 30 deadlifts 30 hang power cleans 800-m run 20 deadlifts 20 hang power cleans 800-m run 10 deadlifts 10 hang power cleans Training For time: 40 Deadlift (55% Clean) 40 Hang Power Clean 800-m Run 30 deadlifts 30 hang power cleans 800-m run 20 deadlifts 20 hang power cleans 800-m run 10 deadlifts 10 hang power cleans STIMULUS & GOALS
Competition: 85 min Warm up: 15 min See above Workout 1: 30 min Today’s Rx Workout 2: 20 min For load: Back Squat 3-3-3-3-3+ – Max reps on the last set. NOTES
Workout 3: 10 min EMOM 10: Min. 1 | :30 Strict Knee to Elbow Min. 2 | 5-10 Strict Ring Dips NOTES
Stretching: 10 min Accumulate: :30 Samson stretches / side :30 elevated pigeon pose / side :30 Sit and Reach stretch WARM-UP
1 set: 200-m Run 20 Air Squats 10 Broad Jumps 10 Good Mornings (empty barbell) 1 set: 200-meter run 15 Medicine Ball Squat (14/20 lb) 20 mountain climbers 10 alternating Walking Lunge 1 set: 200-meter run 15 medicine-ball push presses to target (14/20 lb) 10 Up-Downs 10 Dumbbell Overhead Walking Lunge (light) 1 set: 200-meter run 10 Wall Balls 10 dumbbell overhead walking lunge (workout weight) NOTES
Test For time: 100 Wall Balls (14/20 lb) (9/10 ft) 400-m Run 200-ft Dumbbell Overhead Walking Lunge (35/50 lb) – Use one DB. Training For time: 100 Wall Balls (10% max C&J) (9/10 ft) 400-m Run 200-ft Dumbbell Overhead Walking Lunge (33% Overhead Squat) – Use one DB. STIMULUS & GOALS
Competition: 70 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 20 min For load: 10-10-10-10-10: Bench Press NOTES
Workout 3: 10 min AMRAP 10: 12 Box Jumps (24/30 in) 3 Rope Climb STIMULUS & GOALS
Stretching: 10 min 1 set: 1:00 Couch Stretch / side 1:00 hamstring stretch / side Warm Up
1 set: 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across the body) 10 alternating Scorpion Stretch 10 leg swings / leg (forward and backward) :30 Jumping Jack 1 set 10 single-leg toe touches / leg 20 alternating Reverse Lunges :30 mountain climbers 1 set 10 unweighted Good Mornings 20 Walking Lunge steps :30 Up-Downs SKILL WORK 3 sets: 1-5 GHD Hip Extension and GHD Back Extension – Rest 1:00-2:00 between sets RUSSIAN KETTLEBELL SWING 1 set: 10 single-arm KB swings to shoulder height, right arm 100-meter jog 10 single-arm kettlebell swings to shoulder height, left arm 50-single arm farmer carry 10 Russian KB swing (two hands) 50-meter kettlebell carry 10 Russian kettlebell swings (two hands) at workout weight 50-meter single arm farmer carry Test 5 rounds for time: 25 Russian KB swing (35/53 lb) 100-m Farmer Walks – Use one KB. Training 5 rounds for time: 25 Russian KB swing (33% max snatch) 100-m Farmer Walks – Use one KB. Competition: Rest Day Stetching Accumulate: 1:00 Banded Shoulder Stretch / Side We are back in business. Sorry morning crew. . . I'll kick something out on the website as soon as the power is back up. If you feel like getting your zombie apocalypse workout in, bring a head lamp!
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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