Super pumped, we have 49 people pre-registered through the gym and another handful registering on race day. There will be a normal 7am class, that won’t interfere (too much) with your ability to run. A few of us who ran last year did it. If you want to be an ultra bad ass and join in feel free. Otherwise we will be at the gym until approx 8:15 to hand out pink shirts. Then we’ll go over to the legion to pick up race numbers and warm up. If you get lost just look for the giant pink blob. Stick around after the race for a group photo and the awards presentation. It will be fun to count the number of pink shirts on the podium! There will be no 9am class.

As a father I’m always intrigued by which of our actions kids choose to imitate. Some are cute, like when my 3 year old son tells me he needs privacy when he poops. Some are frustrating, like when he refuses to wear a seatbelt because he saw me drive without one. The little man is always watching, always learning, creating boundaries of right and wrong and defining himself as a person. The chaos of our life demands that we go numb to a lot of our daily decisions. Kids don’t have that problem. They are free to analyze whatever detail they choose in any moment they encounter. That’s a scary mix. A world full of adults abusing their bodies, neglecting their health, too busy to make changes and a world full of children who look to us as examples of how to live…

I don’t have a degree in child psychology. I haven’t studied how their little brains develop. I don’t pretend to know what makes people the way they are. I’m just a guy with a gym that provides a unique perspective. The people who train here are different than most. They move differently, use different words, have different definitions of terms like “hard” and “heavy” and “effort”. Kids are often in the gym and rest assured they are always watching. It will be interesting to see which habits they choose to adopt.

Tuesday Training
“Performance”
“Fitness”
“Competition”

A.
Make up Back Squats and Pullups, or
3 rounds for skill
5 Inchworms
6 Turkish Getups
2 minutes Goal Work

B.
Row 500/400/300/200/100 meters
1 minute plank between intervals

“Home Workout”
A.
Accumulate 3 minutes in a plank position (top of a pushup)

B.
100 pushups for time

We all have comfort zones. Some we recognize like apple pie and sinking into your soft couch at the end of a long day, but we also have comfort zones we don’t know about. You start a new exercise program and everything feels uncomfortable, awkward, hard. But we adapt quickly to whatever we consistently do and that means we develop a level comfort even to painful endeavors. Pain becomes familiar, our level of discomfort is predictable, and therefor to some degree… comfortable. You won’t even know it’s happening. That is, until you get out of this new comfort zone. Either by adding volume, intensity, frequency, or variation. Something to think about next time you think you’re facing down an uncomfortable situation. Could it be more uncomfortable?

Thursday Training
“Performance”
“Fitness”
“Compeition”

Make up Deadlifts and Bench from yesterday, or

4 rounds for skill, not time
5 Toes 2 bar, or floor progression
10 KB figure 8′s
15 Double Unders
20 Hang DB Split Cleans and Split Snatch (10 per)
40 Second Ring Plank

“Home Workout”
100 squats for time
scale to max reps in 5 minutes if you won’t get 100 in that amount of time

Wednesday Training
“Performance”
“Competition”
A.
Deadlift 3 sets of 3 reps @ 80%
Bench Press 3 sets of 3 reps @ 80%

B.
Run 400 meters
40 GHD Situps
Run 400 meters
40 Back Extensions
Run 400 meters

“Fitness”
A.
Deadlift 5 sets of 5 reps @ 70%
Bench Press 5 sets of 5 @ 70%

B.
Run 100 meters – focus on form
50 Situps
Run 100 meters – focus on form
50 Supermans
Run 100 meters – focus on form

“Home Workout”
A.
3 rounds
Max reps pushups (knee or full, get at least 15 reps)
rest 2 minutes

B.
5 rounds
Run 30 seconds hard
30 situps
30 superman’s

(laying on stomach, arms overhead, lift arms and legs at the same time)

Tuesday Training
“Performance”
A.
Make up Back Squats and Pullups, or
3 rounds for skill
30 second Ring Support Hold
10 Power Snatch
10 Power Cleans
30 second Hip Bridge

B.
Optional Finisher
For Time
30 BL Burpee Box Jumps 20/15

“Fitness”
A.
Make up Box Squats and Ring Rows, or
3 rounds for skill
30 second Parallette Hold
10 Hang Power Snatch (scale to DB)
10 Hang Power Cleans (scale to DB)
30 second Hip Bridge

B.
Optional Finisher
For Time
30 BL Burpee Box Jumps 20/15

“Competiton”
A.
Make up Back Squats and Pullups, or
3 rounds for skill
30 second Ring Support Hold
10 Power Snatch to OHS
10 Power Cleans to Front Squat
5 G-Rows

B.
Optional Finisher
For Time
30 BL Burpee Box Jumps 20/15

“Home Workout”
5-10 rounds (your choice)
As fast as possible
10 BL Burpee (squat thrust)
rest 1 minute

Monday Training
“Performance”
A.
Back Squats 3 sets of 3 reps @80%
Strict Pullups 3 sets of 12-15 reps
rest 1 minute between movements

B.
3 rounds for time
25 KBS (eye level) 55/35
15 Pushups

“Fitness”
A.
Box Squats 5 sets of 5 reps with KB
Ring Rows 5 sets of max reps
rest 1 minute between movements

B.
3 rounds for time
20 KBS (eye level) 55/35
10 Pushups

“Competition”
A.
Back Squats 3 sets of 3 reps @80%
Strict Pullups 3 sets of 12-15 reps
rest 1 minute between movements

B.
3 rounds for time
30 KBS (eye level) 70/45
15 Clapping Pushups

“Runners”
Cherish the sweet taste of completion
Camp out on a lacrosse ball, drink water

“Home Workout”
As many rounds as possible in 8 minutes
10 Standing Broad Jumps (jump as far as you can)
10 Pushups

Thursday Training
“Performance”
“Fitness”
“Competition”

Make up Deadlifts and Bench, or
A.
L-Sit Test
(accumulate next level)

B.
For Score, 15 minutes AMRAP
5 Strict Pullups
10 Box Jump and Over
10 Up and over
10 Double Unders

“Runners”
Taper – run something comfortable

Develop your game plan for this weekend
Food and hydration the day prior to race
Food and hydration the day of race
Sleep
Pace
Directions, parking, and trip time
Anti-Nipple Mangulation Procedure
Music
Shoes, socks

This isn’t the time to try something new. Go with what you know works.

“Home Workout”
A.
Accumuate 3 minutes in a plank position (top of a pushup)
10 good mornings every time you come down

B.
6 rounds
Spring/Run 10 seconds
Jog/walk 50 seconds

Wednesday Training
“Performance”
Pick one
Deadlift Rack Pulls 5×2@90%
Deadlift Deficit Pulls 10×2@60%
paired with
Bench Press 2×10@50% Wide Grip
Bench PRess 2×10@50% Narrow Grip
Bench Press 2×15@40% DB’s

“Fitness”
A.
Deadlift 5×3@70%
Bench Press 5×3@75%

B.
Row 500 Meters x 2

“Competition”
A.
Deadlift 5×3@80%
Bench Press 5×3@85%

B.
Row 500 Meters
Max set kipping pullups

“Runners”
Strength
Back Squat 3×3@70%
Bench Press 3×3@70%
Deadlift 3×3@70%
Strict Pullups 3×12-15
rest 1 minute between sets

Crossfit
30 seconds on max reps
30 seconds rest
alternate movements x 4 rounds

Double Unders
Wallballs
Pushups

“Home workout
30 seconds on max reps
30 seconds rest
alternate movements x 3-5 rounds

Jump Rope
Squats
Pushups