Previous month:
May 2016
Next month:
July 2016

June 2016

Open Up

Friday, July 1st, 2016

In case you missed it, the evening hours today will be Open Gym from 4:00-7:00.  (Morning WODs today are as usual.)  Saturday's 8:30 Team/Partner WOD is on.  We will be closed on Monday so that TCF coaches can enjoy a little time off to spend with their families.  We hope all of you have a very safe and enjoyable 4th of July!

Workout of the Day

Barbell:

4 Sets of the complex - 2 Press + 2 Push Press + 2 Push Jerks, AHAP.

Conditioning:

"Annie"

50-40-30-20-10 reps of each for time

Double Unders
Sit Ups

Rest 3 minutes, then

Run 1 Mile for time (4 Big Laps and 1 small one)

Post times for both to comments.
Flag2
Happy Birthday, America.

QUOTE: "Our flag honors those who have fought to protect it, and is a reminder of the sacrifice of our nation's founders and heroes. As the ultimate icon of America's storied  history, the Stars and Stripes represents the very best of this nation." - Joe Barton


Go After It

Thursday, June 30th, 2016

 Workout of the Day

Conditioning:

AMRAP in 30 minutes:

Run 200m
20 Over-The-Plate Push Ups (45, 25, hop or walk your hands over)
20 Overhead Walking Lunges (45#, 25# plate)
Run 200m
20 Toes to Bar
20 Kettlebell Swings (55, 35)
Run 200m
20 Wall Ball Shots (20, 14)
20 BACK Extensions (Go out of order if needed to get to the GHDs)

Post time to comments.

Travis
Travis....beast mode!

QUOTE: "“Be stronger than your strongest excuse.” - unknown


Mid-Week Strength

June 29th, 2016

Workout of the Day

Strength/Skill:

Weighted Ring Dips - complete 4 sets of weighted ring dips for max effort with 20#.  Modify with lower weight first, then 8 slow negatives per set, then holds on the rings for as long as possible up to 30 seconds per set.  Finally, go to the bars if necessary.

Conditioning:

last done 11/11/14

"DT"

Using one bar (155, 105)

5 Rounds for time:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Mobilize

Post time to comments.

JulieB
Julie B. pulling strong during the Firestarter Challenge. 

QUOTE:"The chains of habit are too weak to be felt until they are too strong to be broken." - Samuel Johnson


Top End

Tuesday, June 28th, 2016

Workout of the Day

Strength:

1-Arm Kettlebell Press - 4 sets of maximum effort at a weight that you can lift MORE than 5 times but NO MORE than 12.  This, of course is 4 sets per arm.  Rest 90 seconds between sets.  Shoot for better than 6/13/16.

Conditioning:

last done 3/24/14

For time:

10, 8, 6, 4 and 2 reps of:

HR Burpees
Chest 2 Bar Pull Ups
Hand Stand Push Ups
Box Jumps (30, 24)

Exit Strategy:

5 Minute Alternating Tabata:

begin with Plank on Hands Alternating Shoulder Taps, and alternate with holding the top of a V-Up (sub hollow hold if you need to).

Post time for met-con to comments.

JuliaMattE
Firestarters swinging the bells.

QUOTE:"When I was young, I observed that nine out of ten things I did were failures. So I did ten times more work." - George Bernard Shaw


What Heat?

Monday, June 27th, 2016

Workout of the Day

Barbell:

Back Squat - take 20 minutes to work up to your 1 Rep Max.

Conditioning:

last done 1/28/14

3 Rounds for time:

50 Double Unders
20 Overhead Squats (95, 65)
Bear Crawls - 2 x 40ft. (down and back)

Exit Strategy:

Pistol drill with 4 plates + a 25 lb plate - 25 per side.

XLPress
XL , like a boss.

QUOTE:"If you refuse to be made straight when you are green, you will not be made straight when you are dry." - African Proverb


Another Friday

Friday, June 24th, 2016

 Workout of the Day

Barbell:

Bench Press - 5 x 3, AHAP.

Conditioning:

4 Rounds for time

10 Sumo Deadlift High Pull (95, 65)
10 Clapping Push Ups - modify as needed
10 Overhead (Total) Overhead Walking Lunges (95, 65)

Exit Strategy:

65 BACK Extensions

Post time to comments.

Sandra
Sandra gettin' her first competition on.

QUOTE: "“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.” – Annie Thorisdottir


Balance

Thursday, June 23rd, 2016

***As noted in the schedule, there is no 11:30 class today.  Sorry for any inconvenience.***

Workout of the Day

Conditioning:

AMRAP in 7 minutes:

10 Alternating DB Snatch (55, 35)
10 Hand Release Push Ups

Rest 3 minutes

AMRAP in 7 minutes:

10 Wall Ball Shots (20, 14)
10 Pull Ups

Rest 3 minutes

AMRAP in 7 minutes:

10 1-arm DB Shoulder-to-Overhead (55, 35 - 1 arm 1 round, the other arm the next, etc.)
10 V-Ups

Mobilize

Post totals for EACH ROUND to comments.
DUCrew
It's not a new dance move, it's jumping rope.

QUOTE:"Step with care and great tact, and remember that life's a great balancing act." - Dr. Seuss


Be Smart

Wednesday, June 22nd, 2016

Workout of the Day

Barbell:

Front Squat - 20 minutes to find your 1 Rep Max

Strength:

Weighted Dips - complete 4 x 5-10 AHAP

Conditioning:

For time:

last done 7/18/13

Run 400m
     21-15-9 reps of:
       Hang Power Cleans (135, 95)
       Wall Ball Shots (20, 14)
Run 400m

Post time to comments.

AmyAdamRun
Team 2 Fast, 2 Furious going to work during WOD 1 of the Firestarter Challenge.

QUOTE:"The combination of smart work and hard work is efficient work." - Robert Half


Perfect Practice Makes Perfect Movement

Tuesday, June 21st, 2016

Workout of the Day

Skill:

Take 10 minutes to find a max hand stand hold.  Move to the wall if you must, but use a partner if you can.

Conditioning:

last done 5/13/2011

AMRAP in 12 minutes:

5 Push/Split Jerks (135, 95)
10 Pistols (5 per leg)
15 Knees to Elbows

Exit Strategy:

Hold a plank on your hands and accumulate 10 alternating shoulder taps in as few breaks as possible.

Post total rounds to comments.
BenchDay
Bench Day

QUOTE:"If you only do what you know you can do - you never do very much." - Tom Krause


New Monday

Monday, June 20th, 2016

Workout of the Day

Barbell:

Deadlift - take 20 minutes to find your 3 Rep Max

Conditioning:

4 Rounds for time:

Run 400m
10 Hand Stand Push Ups
15 Thrusters (115, 75)

Mobilize

Post time to comments.

DSC_7333
Christa and Julia having some fun while hanging out at the 2016 Firestarter Challenge.

QUOTE:"Success at anything will always come down to this: focus and effort; and we control both." - Dwayne "The Rock" Johnson