WOD

Refer A Friend

Invite A Friend To Check Us Out!
8
Jul

W.O.D. and Endurance Thursday 7/9/20

*The daily workout and endurance workout will be the same today! DAILY MINDSET“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie) The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are. If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us? Let character be what defines us. Let it be our loudest statement. Conditioning WOD – 35 min cap 3 rounds for time of…50/35 Calorie Machine400m Med Ball Run200 Meter Farmers Carry (70s/55s) *If raining, you will do 40 ball slams 30/20 instead of the med ball run and 1 minute accumulated front rack double KB hold (KBs cleaned into front rack position then hold while standing upright for a total of 1 minute. If you break, that’s fine. Just pick up where you left off) WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION Today’s workout is a longer effort that involves 3 fairly simple movements The simplicity and low impact of these movements will allow you to keep moving forward after 3 hard days of training in a row The intended time range for this workout is between 25-35 minutes FARMERS...
Read More
7
Jul

W.O.D. Wednesday 7/8/20

DAILY MINDSET **“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut** It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature. But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding. Awkward and clumsy is not just OK… it’s part of the way. ———————– Conditioning WOD 2 Rounds For Time: 20 Push Jerks (135/95) 4 Rounds of “Cindy” 800 Meter Run Accessory Midline 3 Giant Sets: 20 Weighted AbMat Sit-Ups 25 AbMat Sit-ups 30 Second Hollow Hold Rest 2 Minutes Between Sets
6
Jul

W.O.D. and Endurance Tuesday 7/7/20

DAILY MINDSET“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off. The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important. Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”. Strength – 15 minutes Build to Heavy Sets of 5-4-3 DEADLIFT We’ll have 15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3 To stay on track with time, consider the following approach: 3 Warm-up Sets 3 Sets of 5 2 Sets of 4 1 Set of 3 This approach works out to 1 set roughly every 2 minutes, which gets the work completed within the 15 minute time frame Conditioning WOD – 15 minutes As many rounds + reps as possible in 15 minutes of…60 Double Unders30/24 Calorie Machine15 Deadlifts (225/155) WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION Today’s day of training will feature deadlifts in both the strength and conditioning components We’ll start by building to...
Read More
6
Jul

W.O.D. Friday 7/3/20

If you are planning on coming this Saturday the 4th to our Hero workout fundraiser for Officer Preibe PLEASE GO TO THIS LINK! It will lock in your time and give you the ability to donate the suggested $10 donation. We are matching up to 5k! Let’s get it done! Link to register- https://www.landpage.co/90a1132c5e1a0be98640 Strength – 8 minutes From the rack, on the Minute for 8 minutes complete:2 Pausing Front Squats (2 Seconds) PAUSING FRONT SQUAT We’ll have a few minutes to get a light weight on the bar for the first set of Pausing Front Squats before we start the clock for 8 minutes Athletes grouped up together in a rack can go right after one another within each 1-minute window As you increase the weight, make sure to stick to the 2 second pause in the bottom Conditioning WOD – 18 minute cap 5 Rounds For Time:10 Front Squats (155/105)20/15 Calorie Machine WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds] FRONT SQUATS The barbell will come from the ground Choose a weight that is challenging, but one that you can complete in 1-2 sets throughout You are able to squat clean the first rep of each set Before completing the conditioning piece, we’ll spend some time getting under heavier loads This “On the Minute” strength piece will allow you to build up in weight and work on technique The 2 second pause in the bottom of each rep...
Read More
28
Jun

W.O.D. Monday 6/29/20

Two things! This coming Saturday July 4th, we will be hosting a fundraiser family friendly Hero Workout for Officer Priebe and his family. Stay tuned! Details coming soon! I have yard signs! If you are willing to place a Mitchell yard sign for just the next 37 days until the August 4th state representative primary election, I would be so grateful! The signs will be at the doors to take on your way in or out! I would be humbled to have your support! This is for Western Greene county (West Springfield, Republic, Willard, Ash Grove, Walnut Grove, Brookline, Battlefield), so if you are not in the boundaries of Western Greene you’re off the hook! 😉 DAILY MINDSET “Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in. Yet there is a difference between acknowledging the voices, and listening to them. It is a choice to be lazy.It is a choice to be frustrated.It is a choice to be negative. When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do. Conditioning WOD – 18 minutes As many rounds...
Read More
26
Jun

W.O.D. 8/9/10am Saturday 6/27/20

DAILY MINDSET“Live life on purpose” – Simon Sinek As simple as this sounds, every action we take in our lives should have a clear and defined purpose. As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time. Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource. As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so. Conditioning WOD-20 minutes As many rounds + reps as possible in 20 minutes of…7 Power Cleans 135/957 Burpees15/11 Cal Machine
25
Jun

W.O.D. Friday 6/26/20

Strength – 15 minutes From the ground establish a max snatch and thruster. The twist is here, is that they have to be the same weight. If you can only snatch 95lbs and you can thurster 105lbs… then your score will only by 95 for today. Enjoy!  Conditioning WOD For time. 21-15-9-15-21 reps of… Hang Power Snatch (75/55) Thrusters (75/55) Accessory 3 Rounds:45 Seconds Banded Pull-Aparts45 Seconds Hollow Rocks45 Seconds Banded Tricep Extensions45 Seconds Banded Good Mornings Rest 1 Minute Between Rounds
24
Jun

W.O.D. and Endurance Thursday 6/25/20

DAILY MINDSET“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results. Define what your enthusiasm is. Why you do what you do. And when the hardship comes, whether it’s today, tomorrow, or next week, remind yourself of that why. Circumstances do not dictate effort… only we do. Conditioning WOD – 16 minutes As many rounds + reps as possible in 16 minutes of…3 Toes to Bar, 16 Overhead Stationary Lunges 75/55 R/L=2, 16 Pushups6 Toes to Bar, 16 Overhead Lunges 75/55, 16 Pushups9 Toes to Bar, 16 Overhead Lunges 75/55, 16 Pushups…[Add 3 Toes to Bar Each Round] Core Work Accessory-16 min 16 Rounds:20 Seconds Hollow Rocks10 Seconds Rest20 Seconds Superman Rocks10 Seconds Rest CFR Endurance *For newbies –An endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. As many rounds + reps as possible in 35 minutes of… 7 Toes to Bar14 Overhead Plate Lunges 45/25 R/L=27 Pushups14/10 Calorie Machine200m Med Ball Run 30/20 (=20 reps if caught on run at end)
1 2 3 103