Tuesday 130618

Black Box WOD/Beginner WOD:
Run 1 mile, then with a partner, one person working at a time, complete: 200 lunges, 100 toes to bar (#s represent total reps between partners, break up however necessary)

Competition Team WOD:
Part A. Work up to a heavy triple Snatch Deadlift (20 minutes).
Part B1. 3-4 sets: Power Clean+10 front squats, increase load across sets
Part B2. 3-4 sets: Max set of Kipping Toes to Bar, Rest 2 minutes.

Coach Nick writes: “Because of my new job, I have to give up my hours during the week. Here are my loyal 6am and 7am athletes coming out for one last workout with me. It was an awesome morning. So many great people together early in the morning.”
nicklastclass

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Coach Nick’s other last class yesterday morning:
nicklastclass2

Here’s what’s on tap for Wednesday’s classes:

Black Box WOD/Beginner WOD:
A. In 20 minutes, work up to a heavy set of 3 romanian deadlift. Perform 4 sets at 80% of the heavy set.
B. 6 minute AMRAP: 15 wallballs 20/14, 15 american kettlebell swings 1.5/1 pood

Competition Team WOD:
REST DAY.

CFE WOD:
‘Boy meet Girl’ WOD
Teams of 2 that consist of one male and one female.
For Time:
100 Double Unders, 50 each
50 hand stand pushups while buddy holds handstand
50 Toes to Bar while buddy hangs from the bar
50 Pistols while buddy holds a wall squat
50 pushups while buddy holds a plank
100 situps

  • Kyle J Smith

    “In 20 minutes, work up to a heavy set of 3 romanian deadlift. Perform 4 sets at 80% of the heavy set.”

    Define heavy set- heavy for the day with near perfect form and no threat of failure

    Do you mean 3 rep maximum? Err on the side of technique instead of intensity (weight on the bar)

    Will I set a new personal record (PR) every time we work up to a heavy set? No. As a beginner you may move heavier weights each time as you reach your true maximum, but with some experience under your belt expect to move heavy weights nearing your absolute maximum.

    “Perform 4 sets at 80% of the heavy set,” explain… Work up to a heavy set, once there, look back at the sets you have already performed, if any of them fall within 80% of the number you’ve worked to, they count towards your total work sets, if you need to do more sets within 80%, do.

    For example, tomorrow’s sets could look like this:

    95, 115, 135, 155, 185 (heavy set)

    155 is 83% of 185, so it counts towards your work sets. You must now perform 2 more sets within 80% of 185.

    This sounds complicated… It does take a little bit of planning and math. Don’t worry if you don’t get it exactly right your first time around, it’s not a magical equation to awesomeness, it’s simply a guideline that you will get more comfortable with as time progresses.

    Can I do more than 4 sets at 80% or above? You got twenty minutes… also, if you feel like you could do a lot of sets within 80% of your heavy set, you probably didn’t go heavy enough. Focus on pushing yourself in that heavy set for maximum benefit.

    Ask questions if you got’em.

    Have a great day, exercisers!

  • Kristin

    26th Street AM Results

  • Doug S

    what is the route for the mile run? thx

    • Anthony

      make a left once you come out of BOX—-go up to 8th—make a left—go to 24th—make a left—go the 6th make left—-hit 28th street and back to the BOX…

  • reisbaron

    27:27 solo

    …running…

    #facepalm

  • stevenrerickson

    Having rarely missed a 6 am with coach Nick I was sadly unable to join his last class as his popularity as a coach required nearly immediate sign up to get a spot. He was my elements coach in December, and I always enjoyed his positive attitude and professionalism, not to mention he’s just a great person! He may entice me to get out of bed on the weekend and trek down to the box. Good luck with your new job Nick and thanks for all the encouragement and help!

  • Annie Yearwood

    Hilary and I cant count and did 1 mile, 400 lunges, and 100 toes to bars in 19:47