WOD

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THURSDAY, NOVEMBER 16, 2017
Gabe Beltran| wod| November 15, 2017| 0 Comments

First:

To be discussed in class

Followed By:

100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run

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WEDNESDAY, NOVEMBER 15, 2017
Gabe Beltran| wod| November 14, 2017| 0 Comments

Strength:

Snatch

Followed By:

3 Rounds for time of: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80)

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TUESDAY, NOVEMBER 14, 2017
Gabe Beltran| wod| November 13, 2017| 0 Comments

Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95) 20 Pull-Ups 20 Burpees Over Bar

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MONDAY, NOVEMBER 13, 2017
Gabe Beltran| wod| November 12, 2017| 0 Comments

Strength:

Clean

Followed By:

Four rounds for time of: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)

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FRIDAY, NOVEMBER 10, 2017
Gabe Beltran| wod| November 9, 2017| 0 Comments

Three Wisemen

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 20 Pull-Ups Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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THURSDAY, NOVEMBER 9, 2017
Gabe Beltran| wod| November 8, 2017| 0 Comments

First:

To be discussed in class

Followed By:

Teams of 3: On the Minute For 12 minutes: 10 Deadlifts (225/155) 20 AbMat Sit-Ups Max Calorie Bike

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WEDNESDAY, NOVEMBER 8, 2017
Gabe Beltran| wod| November 7, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65) 10 Alternating Overhead Reverse Lunges 10 Burpees Over the Barbell

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TUESDAY, NOVEMBER 7, 2017
Gabe Beltran| wod| November 6, 2017| 0 Comments

Complete as many rounds and reps as possible in 20 minutes of:

3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Ring Dips 6 Wall Balls 6 Kettlebell Swings 6 Ring Dips 9 Wall Balls 9 Kettlebell Swings 9 Ring Dips etc  

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MONDAY, NOVEMBER 6, 2017
Gabe Beltran| wod| November 5, 2017| 0 Comments

Strength:

Snatch

Followed By:

Complete as many rounds and reps as possible in 5 minutes of: 15-12-9 Calorie Row Power Snatch (95/65) rest 5 minutes Complete as many rounds and reps as possible in 5 minutes of: 15-12-9 Calorie Row Clean and Jerks (95/65)

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FRIDAY, NOVEMBER 3, 2017
Gabe Beltran| wod| November 2, 2017| 0 Comments

“Regularly learn and play new sports”

- Greg Glassman About a year ago I was attending Olympic Lifting class and Gabe was coaching as was usual. He casually mentioned to a group of us that we should think about doing an Olympic Lifting competition. I proceeded to laugh out loud at the thought. I had spent the previous year and a half at Ardent trying to learn to properly snatch and clean and jerk and I certainly didn’t think I was strong enough, proficient enough or brave enough to do those lifts on a platform - alone - and under a judge's scrutiny. He pestered me for the next few weeks and broke me down. I joined USAW and registered for a meet. A year and a few months later I have competed in four meets and have found another sport to add to my ever growing list of loves. That list is long for me as I have always enjoyed the “sport of sport” as I used to say. Crossfit gave me back my health and fitness after life and some unfortunate events led me down the path to being a middle aged, deconditioned, stressed and overweight Mom of two. I was raising two athletes who loved their sport but I had lost my love for sport. After a few years of Crossfit I began to enjoy the occasional Crossfit competition but I missed the fun of training for a sport or event. The sport of weightlifting is mentally and physically challenging and it has given me another purpose for my fitness I.e - a new sport!! I’m not the strongest or most mobile but for my age and my weight class I can compete and have a blast with some great ladies. Crossfit is a fantastic tool to get fit, reduce stress and stay sane. It will probably save your life without you even knowing it. So go have some fun with your fitness. Play an old sport or try a new one. You may surprise yourself and become stronger, faster and harder to kill while you're having a blast. Let your coaches know what you’re up to. There’s probably other members who play or might want to play your sport! -Coach Jen

Strength:

Squat

Followed By:

5 rounds for time of: 21 Air Squats 15/10 Calorie Row 9 Alternating Dumbbell Snatches (50/35)

THURSDAY, OCTOBER 2, 2017
Gabe Beltran| wod| November 1, 2017| 0 Comments

First:

To be discussed in class

Then:

For Time: 10-9-8-7-6-5-4-3-2-1 Hand Release Pushups 10 Wall Balls after each set

WEDNESDAY, NOVEMBER 1, 2017
Gabe Beltran| wod| October 31, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

Five rounds for time of: 10 Overhead Squats (115/75) 15 Pull-Ups

TUESDAY, OCTOBER 31, 2017
Gabe Beltran| wod| October 30, 2017| 0 Comments

Running Clock: Complete as many rounds and reps as possible in 4 minutes of: 6 Hang Squat Cleans (175/115) 6 Bar-Facing Burpees When the running clock reaches 8:00… Complete as many rounds and reps as possible in 8 minutes of: 6 Ground to Overhead (175/115) 6 Muscle-Ups 30 Double Unders When the running clock reaches 22:00… Complete as many rounds and reps as possible in 12 minutes of: Run 400 Meters 21 Deadlifts (175/115)

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MONDAY, OCTOBER 30, 2017
Gabe Beltran| wod| October 29, 2017| 0 Comments

Strength:

Snatch

Followed By:

In teams of two, partners alternate to complete 5 rounds each of: 20 Kettlebell Swings (70/53) 10 Ring Dips

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THURSDAY, OCTOBER 26, 2017
Gabe Beltran| wod| October 25, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

In teams of two, for time: 50 Strict Pull-Ups 75 Push Presses (95/65) 100 Alternating Reverse KB Lunges (53/35) 75 Push Presses 50 Strict Pull-Ups

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WEDNESDAY, OCTOBER 25, 2017
Gabe Beltran| wod| October 24, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

For Time: 30 Thrusters (95/65) 90 Double-Unders 20 Thrusters 60 Double-Unders 10 Thrusters 30 Double-Unders

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TUESDAY, OCTOBER 24, 2017
Gabe Beltran| wod| October 23, 2017| 0 Comments

Breath, Bracing & Belts

If you have been in one of my classes recently, especially on days where we are deadlifting, squatting or doing a lift overhead, you have probably heard me talk about taking a good belly breath and bracing before your lift.  In fancy terms, this is called creating intra-abdominal pressure (IAP).   Basically what I am asking you to do is properly align your spine and then push out through your breath in order to create stability.

When we think “core” we traditionally think of a chiseled six pack of abs.  As a society, we are obsessed with abs.  Everyone wants that six pack, or if you are super in shape maybe even an eight pack!!  So what do we do in order to get that look?  We focus on movements that build that small group of muscles….AND we suck in!

What does sucking in and only focusing on one small part of our core create?  Improper stabilization of our trunk and the inability to maintain proper spinal position.

And what does that cause??  You guessed it….back issues, pains, strains and injury.

Have you ever watched a baby breath?  We have plenty around the box so next time you are there, take a minute and watch.  They are champs at belly breathing!  Mostly because they haven’t had the chance to mess it up yet and they don’t care about the societal preference to have flat, cut abs.  They push it out with pride!

I’m not asking or expecting you all to walk around with your belly pushed out but achieving proper core function and trunk stabilization does require a shift in mindset.  Instead of worrying about your abs, worry about your core.  Your core is everything below your neck and above your pelvic floor.  If you can get your core to function optimally, your ability to properly maintain spinal alignment will increase. This will translate directly to your ability to lift and optimize your performance during workouts.

An easy first step is to simply focus on your breath.

Practice belly breathing and begin to incorporate proper breathing and bracing into your lifts.  If you use a weight belt, understand the reason behind it.  The belt isn’t intended to keep your back straight.  The reason you wear a weight belt is to assist you in creating IAP.  You should breathe into your belly and push out your core into your weight belt, allowing you to create IAP.  Your belt should not be so tight that you can’t take a good, deep belly breath and brace.

So how do you learn to belly breath??  Come hang out with me!  I am going to hold a Breath & Bracing Clinic on Sunday, December 3rd at 1PM.  You will learn how to properly breathe and brace to stabilize your spine, begin to correct lower back and pelvic floors issues resulting from improper core function, and optimize your strength and power through your breath.

~ Kasey

Complete as many rounds and reps in 4 as possible of:

27 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes Complete as many rounds and reps in 4 as possible of: 21 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes Complete as many rounds and reps in 4 as possible of: 15 Calorie Row 15 Burpees 15 Pull-ups

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MONDAY, OCTOBER 23, 2017
Gabe Beltran| wod| October 22, 2017| 0 Comments

Strength:

Snatch

Followed By:

In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans (185/125) 6 Box Jumps (30/24) 9 Push-Ups

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FRIDAY, OCTOBER 20, 2017
Gabe Beltran| wod| October 19, 2017| 0 Comments

Strength:

Squat

Followed By:

Complete as many rounds and reps in 4 minutes of: 30 double-unders 3 Overhead Squats (135/95) Rest 4 minutes & repeat.

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THURSDAY, OCTOBER 19, 2017
Gabe Beltran| wod| October 18, 2017| 0 Comments

For Time:

Row 2000m

Followed By:

To be discussed in class

WEDNESDAY, OCTOBER 18, 2017
Gabe Beltran| wod| October 17, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall Ball Shots (20/14) 10 Toes to Bar 5 Burpee Box Jump-Overs (24/20)

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TUESDAY, OCTOBER 17, 2017
Gabe Beltran| wod| October 16, 2017| 0 Comments

Every 10 minutes, for 30 minutes (3 sets), for times of:

Row 1000 Meters 20 Pull-Ups 20 Push Presses (135/95)

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MONDAY, OCTOBER 16, 2017
Gabe Beltran| wod| October 15, 2017| 0 Comments

Strength:

Snatch

Followed By:

For Time: 30 Dumbbell Hang Power Clean and Jerk (50s/35s) 30 Alternating Dumbbell Lunges 30 Pushups

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FRIDAY, OCTOBER 13, 2017
Gabe Beltran| wod| October 12, 2017| 0 Comments

Strength:

Squat

Followed By:

Every three minutes for 12 minutes: 15/12 Calorie Row 10 Barbell Facing Burpees Max Push Press (115/80)

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THURSDAY, OCTOBER 12, 2017
Gabe Beltran| wod| October 11, 2017| 0 Comments

Two rounds for time of:

3 legless rope climb Row 1500m @2k pace Rest 4 min

Followed By:

To be discussed in class

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WEDNESDAY, OCTOBER 11, 2017
Gabe Beltran| wod| October 10, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

Four Rounds for Time: 25 Wallball Shots (20/14) 200m Wallball Run 15 Wallball Situps

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TUESDAY, OCTOBER 10, 2017
Gabe Beltran| wod| October 9, 2017| 0 Comments

In Teams of 2:

Alternate full rounds AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53)

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MONDAY, OCTOBER 9, 2017
Gabe Beltran| wod| October 8, 2017| 0 Comments

Strength:

Snatch

Followed By:

Five rounds for time of: Run 200m 30 Double Unders 9 Hang Squat Cleans (115/80)

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FRIDAY, OCTOBER 6, 2017
Gabe Beltran| wod| October 5, 2017| 0 Comments

Strength:

Squat

Followed By:

Three rounds for time of: 500 Meter Row 12 Deadlifts (245/165) 15 Box Jumps (30/24)

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