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Self Defense Clinic!

Posted on by Alycia

SELF DEFENSE CLINIC

What’s the point of muscles if you can’t use them functionally?
If someone attacked you tonight, could you defend yourself?
What if that person weighs 100lbs more than you?

If you aren’t sure, you need to come to this VERY IMPORTANT clinic at the gym.

This is our most important clinic all year. It could literally save your life. Plus, you can show off your new skills on your family/friends when they annoy you. ;)

WHEN: Saturday, Feb 20th  11-3pm
WHERE: Aspire
WHO: Steve Wakefoose (former police, current gym owner, trained in S.P.E.A.R system and will be employing the elements of the Personal Defense Readiness program.)
RSVP: Go here to RSVP
PAY: $50 in cash at the door

Men & Women are both encouraged to show up.
NON-MEMBERS are also invited, so pass it along.

Sign up early to make sure you get in!

 

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This Week’s WODs

Posted on by Justin

Monday, February 1st
OTM 10×1
Power Clean & Jerk

5 Rounds
6 Power Clean & Jerks (135/95)
10 Wallballs

Tuesday, February 2nd

3 Rounds, not for time
50ft Waiter’s Walk L
50ft Waiter’s Walk R
50ft Suitcase Carry L
50ft Suitcase Carry R

AMRAP in 7
‘Mary’
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups

Rest 3 minutes

AMRAP in 7
‘Cindy’
5 Pull-ups
10 Push-up
15 Squats

Wednesday, February 3rd
Back Squat 3×5
+ 2.5/5lbs

12-10-8-6-4-2
Front Squats (95/65)
Toes to Bar
Hollow Rocks

5:30am Comp Class @ CrossFit Aspire
Back Squat 3×5
+ 2.5/5lbs

CrossFit Games Open Workout 14.4
AMRAP in 14
60 Calorie row
50 Toes to bar
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle-ups

Thursday, February 4th
OTM 7×3
Hang Power Snatch

AMRAP in 6
6 Power Snatches (75/55)
9 Burpees

Friday, February 5th
Hex Bar Deadlift 3

3 Rounds
20 Single Arm KB Swings (10L/10R)
30 Calorie Row
40 Double Unders

Saturday, February 6th
Thruster 3

AMRAP in 12
5 Thrusters (95/65)
5 Pull-ups
5 Box Jumps

10am Comp Class @ CrossFit DT1
‘Swolemate Complex’
Clean + Push Jerk + Hang Clean + Split Jerk

Partner WOD
80 Thrusters (135/95)
80 CTB Pull-ups
80 Box jump overs (24/20)
*reps can be partitioned any way (i.e. 8 rounds 10 thrusters, 10 pull-ups, 10 box jump overs)

Partner WOD
8 Rounds
250m Row
Max Rep Bear Complex (115/75)
- One partner rows while the other lifts, 4 rows each

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This Week’s WODs

Posted on by Justin

Monday, January 25th
Push Press + Push Jerk + Split Jerk

AMRAP in 7
7 Front Squats (95/65)
7 Jerks (95/65)
7 Toes to Bar

Tuesday, January 26th
“Power Drill”
5 Rounds
5 HSPUs (scale to 2 Wall walks)
10 Power Cleans (135/95)
15 Burpees
20 KB Swings (55/35)
25 Wallballs (20/14)
3 Minute Rest
- 40min time cap

Wednesday, January 27th
Turkish Get-ups 3L+3R

“John”
AMRAP in 24
Partner WOD
300m Row
6 Burpees
12 Plate Overhead Lunges (45/25)
- One partner rows while the other Burpees & Lunges

5:30am Comp Class @ CrossFit Aspire
Snatch Balance + OHS
- Fast is more important than heavy

Partner WOD
300m Row
10 Snatches (95/65)
300m Row
10 Power Snatches (115/80)
300m Row
10 Cleans (135/95)
300m Row
10 Power Cleans (155/105)
- Partner A rows while partner B lifts, then they switch
- Both partners perform all 4 movements

Thursday, January 28th
Back Squat 3×5
+ 2.5/5lbs

AMRAP in 15
Teams of 2
5 Strict Pull-Ups
10 Box Jumps
15 Back Squats (135/95)
- One partner working at a time

Friday, January 29th
Power Snatch + OHS + Snatch

10-9-8-7-6-5-4-3-2-1
OHS (45/35)
Good Mornings (45/35)
Plyo Push-ups
Plate Overhead Sit-ups

Saturday, January 30th
All Classes cancelled
In-house Comp @ CrossFit Aspire @ 9:00
Athletes check-in/warm-up @ 8:30

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This Week’s WODs

Posted on by Justin

Monday, January 18th
Hang Power Snatch
3 positions
High Hang, Hang, Below Knee
- Don’t Chase PRs
- Work on speed and landing position

AMRAP in 5
15/12 Calorie Row
7 Hang Power Snatches (95/65)

- rest 5 minutes

AMRAP in 5
15/12 Calorie Row
7 Hang Power Snatches (95/65)
- Use a weight you can perform unbroken sets with

Tuesday, January 19th
Power Clean OTM 15×1
Minutes:
1-5 Light and fast
6-10 65-80%
11-15 Heavy

AMRAP in 7
2 Front Squats (115/80)
2 Bar-hop Burpees
4/4, 6/6, etc
(Rx+ 165/105)

Wednesday, January 20th
Shoulder Press 5

1,000 Meter Row
75 Double-Unders
50 Sit-Ups
25 DB Push Presses

5:30am Comp Class @ CrossFit Aspire
BTN Jerk 1

3 Rounds
10 CTB Pull-ups
10 Power Snatches (115/80)
10 Power Clean & Jerks
10 Thrusters

Thursday, January 21st
Deadlift 3
- Stand up and re-set core/back between each rep
- alternated with
10 DB Step-ups

AMRAP in 12
5 Pull-ups
10 Renegades Row with Push-ups
15 Wallballs

Friday, January 22nd
Back Squat 3×5
+ 2.5/5lbs

5 Rounds
10 Barbell Lunge (75/55)
10 Back Squat
10 Burpees

Saturday, January 23rd
All Classes cancelled
In-house Comp @ CrossFit Aspire @ 9:00
Athletes check-in/warm-up @ 8:30

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This Week’s WODs

Posted on by Justin

Monday, January 11th
Power Clean 3

5 rounds of:
:30 of Deadlifts
:30 of Push-ups
:30 of Box jumps
:30 of V-ups
1:00 of rest

-Use Power Clean x 3 weight for Deadlifts

Tuesday, January 12th
Paused Front Squat 2

Teams of 2
AMRAP 20
15 Wallballs
10 Calorie Row
5 Dumbbell Box Step Overs
One partner performs a full rounds while the other rests
Post your amazing team name to comments

Wednesday, January 13th
Push Press 7,7,5,5,3,3
- pause briefly at top
- lower barbell into dip-drive

3 Rounds
3:00 On / 3:00 Rest:
3 Push Presses (95/65)
3 Abs
6 Push Presses
6 Abs
9 Push Presses
9 Abs
etc …

Round 1 – Knees To Elbows
Round 2 – Hollow Rocks
Round 3 – Sit-ups

5:30am Comp Class @ CrossFit Aspire
Push Press 7,7,5,5,3,3
- pause briefly at top
- lower barbell into dip-drive

3 Rounds
7 Power Cleans (185/125)
14 Toes to Bar

3 Rounds
7 Power Snatches (115/80)
14 Pull-ups

Thursday, January 14th
1 Clean + 2 Front Squats
- up to 80% of Max Clean

3 Rounds
5 Front Squats (135/95)
15 Pull-ups
5 Front Squats
15 Burpees

Friday, January 15th
Teams of 3:
100 Calorie Row
100 Box Jump Overs
100 Thrusters (95/65)
100 Toes to Bar
100 Thrusters (95/65)
100 Box Jump Overs
100 Calorie Row

Saturday, January 16th
Back Squat 3×5
@ +2.5/5 lbs vs 12/29

AMRAP in 10
10 Lateral Plyo Push-ups
10 V-ups
10 KB Swings
10 Walking Lunges

10am Comp Class @ CrossFit DT1
Back Squat 3×5

Partner Linda
20,18,16,14,12,10,8,6,4,2
1.5xBW Deadlifts
1xBW Bench Presses
.75xBW Cleans
- Base body weight on the average between the teammates

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This Week’s WODs

Posted on by Justin

Monday, January 4th
15 minutes to establish
1RM Clean & Jerk

“The Garage”
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

Cash Out:
Final 2015 Goal Testing
- OR ….
Test your new 2016 Goal
- OR ….
Work on that thing you need to work on

Tuesday, January 5th
Gymnastics Skill Work
3-5 Rounds
1 Rope Climb
5 HSPUs or 30 sec handstand hold
30 Double Unders

“Jack”
AMRAP in 20
10 Push Presses (115/75)
10 KB Swings (55/35)
10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Wednesday, January 6th
Barbell Lunge 12 (6 each leg, alternating)

4 Rounds
10 Deadlifts (135/95)
10 Back squats
30 Double Unders
- if you’re a beast, go heavier…

5:30am Comp Class @ CrossFit Aspire
3 pos Snatch (hang, below knee, ground)

4 Rounds
10 Deadlifts (135/95)
10 Back squats
30 Double Unders
- if you’re a beast, go heavier…

4 x 50ft Walking Weighted lunges
- 15 GHD Sit-ups between

Thursday, January 7th
Gymnastics Work
Muscle-ups, strict pull-ups, Ring Dips

50 Calorie Row
40 Wallballs
30 Toes to bar
20 Burpees
10 Muscle-ups (sub 30 pull-ups)

Friday, January 8th
Floor Press 5
-alternated with
Pendlay Row 5

8 rounds with partner(4 rounds each)
Partner A : 250m row
Partner B : Hold double KB front rack 53/35

Saturday, January 9th
Hang Power Snatch
3×2 @ 55%
2×2 @ 65%
2×1 @70-75%
3×1 @ 80%

25 Minute OTM:
Min 1: Plank 45s work 15s rest
Min 2: Turkish get up (Heavy) x1 each side
Min 3: Mountain climbers
Min 4:Knee up dead hang
Min 5: Down dog

10am Comp Class @ CrossFit DT1
Max Effort 500m Row

With a running clock:
10 Min OTM:
1 Hang squat snatch @ 65-75%
6 Bar facing burpees

-Rest 5 minutes then

10 Min AMRAP:
10 Cal row
15 TTB
10 Pull-ups

-Rest 5 minutes then as a TEAM of 2 complete the following :

5K row
100 burpees
100 front squats 75/55
100 russian Kb swings 70/53

*Partner A rows 250m at a time
*Partner B is getting as much work done as possible until A is done
**Complete all reps before moving to the next exercise

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This Week’s WODs

Posted on by Justin

Holiday Schedule
New Year’s Eve: 5:30am, 6:30am, 9:30am, 12pm and 5:30pm ONLY
New Year’s Day: Closed
*If you really really want to work out on New Year’s Day, convince a coach to come in and run a WOD, or give you some Open Gym for a few hours!

Monday, December 28th
Hex Bar Deadlift 5

4 Rounds
7 Deadlifts (275/175)
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Air Squats

Tuesday, December 29th
Back Squat 3×5
@ +2.5/5 lbs vs 12/19

3 Rounds
10 HSPUs
15 Front Squats (95/65)
300m Row
- rest 1 minute

Wednesday, December 30th
Power Clean & Jerk
OTM 10 @ 80% of 1RM

15-10-5
Power Clean & Jerks (135/95)
CTB Pull-ups

5:30am Comp Class @ CrossFit Aspire
Power Clean & Jerk
OTM 10

15-10-5
Power Clean & Jerks (135/95)
Muscle-ups

Thursday, December 31st

“Filthy Fifty”

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (35/25 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (20/14 pound ball)
50 Burpees
50 Double-Unders

Friday, January 1st

Closed for New Years Day

Saturday, January 2nd
Hang Power Snatch + Power Snatch
OTM 10

AMRAP in 12
7 Toes to Bar
7 Power Snatches (95/65)
14 Pistols

10am Comp Class @ CrossFit DT1
Squat Snatch
EMOM for 20 minutes of:
1 squat snatch
Start at 75% and add 5 lbs every time you make the lift. Subtract 15 lbs when you miss.

For time as a 2-person team:
50 Power Cleans (165/105)
50 Overhead Squats (135/95)
50 Power Snatches (95/65)

AMRAP 7 minutes of:
3 Muscle-ups
5 Handstand Push-ups
7 Toes-to-bar

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This Week’s WODs

Posted on by Justin

Holiday Schedule
Christmas Eve: 5:30am, 6:30am, 9:30am, and 12pm
Christmas: Closed
New Year’s Eve: 5:30am, 6:30am, 9:30am, 12pm and 5:30pm ONLY
New Year’s Day: Closed
*If you really really want to work out on New Year’s Day, convince a coach to come in and run a WOD, or give you some Open Gym for a few hours!

Monday, December 21st
Hang Clean + Clean
OTM 10

21-15-9
Pull-ups
Front Squats (95/65)
Box Jumps

Tuesday, December 22nd
Hang Snatch + Snatch
OTM 10

AMRAP in 7
7 Hang Power Snatches (75/55)
7 Overhead Squats
7 Push-ups

Wednesday, December 23rd

12 Days of Christmas

Each person has 1 set of heavy dumbbells and a Kettlebell

1. Power Clean and Jerks
2. Single Arm Power Snatch
3. Thrusters
4. Pull Ups
5. Burpees
6. KB Swings
7. Sit Ups
8. Jumping Squats
9. Clapping Push Ups
10. Weighted Lunges
11. DB Push Press
12. Man Makers

To be done in the style of the “12 Days of Christmas” song.

1 … 2,1 … 3,2,1 … 4,3,2,1 …

Thursday, December 24th
Push Jerk + Split Jerk
OTM 10

4 Rounds
300m Row
30 Double Unders
7 Shoulder to Overheads (115/80)
1 Rope Climb

Friday, December 25th
Closed

Saturday, December 26th
3 Front Squats + 3 Push Presses + 3 Thrusters

3 Rounds
18 Wallballs
15 Thrusters (75/55)
12 Burpees

10am Comp Class @ CrossFit DT1
Squat Clean Thruster x 1

“Amanda”
9-7-5
Muscle-ups
“Squat” Snatches (135/95)

2008 CrossFit Games Final WOD
30 Squat Clean & Jerks (155/100)
- Squat clean thrusters also acceptable

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This Week’s WODs

Posted on by Justin

Monday, December 14th
Barbell Lunge x 12
-6 each leg, alternating
-barbell on back

At 0:00
300m Row
30 Double Unders

At 5:00
300m Row
25 KB Swings

At 10:00
300m Row
20 Box Jump Up-and-overs

At 15:00
300m Row
15 Burpees

At 20:00
300m Row
10 Man Makers

Tuesday, December 15th
Front Squat + Jerk

8-7-6-5-4-3-2-1
Power Cleans (135/95)
Front Squats
Pull-ups

Wednesday, December 16th
Deadlift 5
- 5 Ring Dips between sets

3 Rounds
11 Deadlifts (245/165)
22 Box Jumps
33 Wallballs

5:30am Comp Class @ CrossFit Aspire
Deadlift 5

10 Rope Climbs
20 Deadlifts (275/175)
30 Bar-hop Burpees
40 Box Jumps
50 Wallballs

Thursday, December 17th
Power Snatch + OHS
OTM 10×1

“Jimmer”
3 Rounds
15 KB swings
12 Power Snatches
9 Overhead Squats
6 Shoulder to Overheads
Rx (95/65)
Rx+ (135/95)

Friday, December 18th
Push Press 3

AMRAP in 12
5 CTB Pull-ups
5 HSPUs
10 Pistols (Scale to Lateral Step-ups)

Saturday, December 19th
Back Squat 3×5
@ +2.5/5 lbs vs 12/11

10-9-8-7-6-5-4-3-2-1
Lateral Plyo Push-ups
V-ups
Goblet Squats
Calorie Row

10am Comp Class @ CrossFit DT1
Back Squat 5

6 Clean & Jerks (225/155)
8 Clean & Jerks (205/145)
10 Clean & Jerks (185/135)
12 Clean & Jerks (155/105)
14 Clean & Jerks (135/95)

2 Rounds
25 Calorie Row
25 Back Squats (155/105)

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This Week’s WODs

Posted on by Justin

Monday, December 7th

“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Tuesday, December 8th
1 1/4 Front Squat x 2

“Tabata This!”
Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Wednesday, December 9th
Hang Power Snatch
OTM 10×2

4 Rounds
20 Wallballs
15 Box Jumps
10 Burpees

5:30am Comp Class @ CrossFit Aspire
Hang Power Snatch
OTM 10×2

21 Power Snatches (115/80)
21 Lateral Barbell Burpees
15 Overhead Squats (115/80)
15 Lateral Barbell Burpees
9 Squat Snatches (115/80)
9 Lateral Barbell Burpees

Thursday, December 10th
Shoulder Press 3

In teams of 4, not for time
3 Rounds
10 Bench Press (135/95)
20 Hollow Rocks
10 Bent Over Rows (135/95)
20 Good Mornings (45/35)

Friday, December 11th
Back Squat 3×5
@ +2.5/5 lbs vs 11/23

4 Rounds
7 DB Hang Squat Cleans
30 Double Unders
7 Strict Toes to Bar

Saturday, December 12th
Power Clean
OTM 15×1

“Helen”
3 Rounds
400m RUn
21 KB Swings (55/35)
12 Pull-ups

10am Comp Class @ CrossFit Aspire
Snatch
OTM 7×1 @ 80%

Power Clean & Jerk
OTM 7×1 @ 80%

“Fat Helen”
3 Rounds
400m RUn
21 KB Swings (70/45)
12 CTB Pull-ups

Hanukkah Extra Credit Gifts
Monday – 8 Muscle-ups / Ring Dips
Tuesday – 800m Run
Wednesday – 8 HSPUs
Thursday – 8 Rope Climbs
Friday – 8 Pistols
Saturday – 8 20sec plank holds (tabata)

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