Wednesday, August 27, 2014

A Message From ...

BARx Tech Support.  Oh, you didn't know that we had a Tech Support Department?  Of course we do.  The department does however share a lot of responsibilities with the Accounting, Finance, Conflict Resolution, and Laundry Departments ... but we definitely have one.

Anyway, I've been told that some members are having issues with their Wodify App, specifically the feature where you stalk the AM classes for their WOD times while in a meeting at work.

Wodify:  because how else are you going to find out how many "futuristic" Toes to Bar Brooks did this morning?

If you are one that's having issues with the App, please delete the old one and go out to the App Store and download the new one.  If that doesn't work, try to CTRL-ALT-DELETE and reboot.  Otherwise you're out of luck.  And as a friendly reminder, please no Wodify stalking while driving ...

No laughing matter.  She had a head-on collision with the dishwasher and dented it, and now mom is super pissed.


08/28/2014 - WOD

Strength/Skill:
A1): Power Clean (10 x 2 @ 80%)
** Alternate Cleans and Pull Ups on the minute for 20 minutes (10 sets of each)
A2): Pull-ups (10 x 4 Strict Pull Ups)
** Alternate Cleans and Pull Ups on the minute for 20 minutes (10 sets of each)

Metcon (Time)
For time:
21-15-9
KBS (70/53)
Knees to Elbows

Core and Mobility
3 Rounds:
L-hangs from bar - accumulate 1 minute
Med Ball Twists - 20 reps

Monday, August 25, 2014

BAR-Iced!

Last Friday some of BARx participated in the latest internet sensation of pouring a bucket of ice water over your head in order to support charity.  Although if I understand the rules correctly, technically all of these people are participating in order to AVOID donating money to charity.  So you’re all a bunch of jerks.

How about Steinkamp side-stepping the bucket so none of it actually got on him?

I guess it worked though, because Steph decided we would donate all of our September drop-in fees to ALS.  Now we just have to start collecting drop-in fees …

All of this reminds me of another internet sensation from several years back.  It also involved icing … BRO-ICING that is.  I didn't quite understand this one either, but apparently one would hide a disgusting Smirnoff Ice somewhere to be discovered by another pour soul who was then obligated to chug the entire bottle on bent knee.  True story.  Look it up.

Now that’s a rough start to your morning ... or is it?


08/26/2014 - WOD

Strength/Skills:
A): Bench Press (Find 3RM)
B1): Ring Dips (3 x Max Reps)
B2): Clean Pull (3x5 at 80% of Clean 1RM)

Metcon (Time)
3 RFT
8 DL (275/185)
400m run

Core and Mobility
3 Rounds:
L-Sit - accumulate 1 minute

Snatch Press in Squat - 8 reps with PVC or light barbell

Sunday, August 24, 2014

Just Kidding!!

Saturday 7 AM is back on!  Even the best of us make mistakes from time to time.  And I'm not too proud to admit it.  But really though, it's not my fault.  There's generally a system in place to keep me from making stupid decisions ... it's called "never letting Tim make any decisions."

I wasn't around when Sara received the news, but I imagine she was behind the wheel of a 1934 Rolls Royce Phantom Continental and it looked something like this. 

The good news is that I seem to have totally redeemed myself with the placement of the new Saturday Noon Open Gym time.  All the cool kids were there this week, and Scott showed up too.  It was such a hit that I'm thinking about entering all of my workout and leisure time activities into Wodify to see if they stick.

All Friday evening classes have now been replaced with a 6 hour block entitled "Happy Hour and yelling at the neighborhood kids for riding their bikes too fast."


08/25/2014 - WOD

Strength/Skills:
A): Front Squat (Find 3RM For Today)
B1): Front Squat (4 x 3 at 90% of Today's 3RM)
B2): Handstand Holds (4 x As Long As Possible (1 minute Cap))

Metcon (Time)
5 RFT
7 db thrusters (35/25)
11 burpees

Core and Mobility
3 Rounds:
5/leg: Pistols to a box
8 Strict Hanging Leg Raise (to parallel)

Friday, August 22, 2014

The Doctor Is In ...

If you haven't noticed the sign up sheet on the board at the gym, on September 27th Jared Van Anne will be coming into BARx for "speed dating assessments" as Ed calls it.  Basically, it's 15 minutes of Jared telling you all the things that are wrong with you.  Well not ALL the things, because as I said, it's only 15 minutes.  So far the sign up list is conspicuously all female .... I wonder why that is.

Stock Photo of Jared.

If you need more motivation to sign up, I'm going to let the cat out of the bag:  Jared is the secret to Ed's success.  After months of arduous work, he has greatly improved Lampitt's mobility and positioning.  And if you're wondering why Ed still feels the need to catch his Snatches on his toes, he does that because it looks really cool, not because he has to.

Personally, I also paid Jared a visit when I was having trouble with my shoulder knees back ankles glutes just needed someone to gently touch my neck positioning.  He pretty much told me that I'm perfect and there's nothing he can do for me, and all of my injuries are the result of being just a little too awesome, too often.  But that's me.

Sign up before it's too late.

Stoobs grabbed the first spot with hopes of taking up the entire 2 hours.  Don't worry, we'll kick her out.


08/23/2014 - WOD

Strength/Skills:
A): Back Squat (10 x 3 EMOM)
3 Reps EMOM at 65-70% of Back Squat 1RM

Metcon (Time)
Partner WOD for time
#1 run 400 m
#2 works on completing
100 Dips
100 Front Squats (95/65)
100 pullups
100 jump squats over bar

Thursday, August 21, 2014

Supple ... Bear??

KStar's book is built on the premise that we should all be more like Supple Leopards, because leopards don't need to stretch before they take off in a sprint in the wild.  Or do they ...

Thanks to KStoobs for finally contributing something to this blog other than hilarious pictures of her husband and son.


08/22/2014 - WOD

Strength/Skills:
A): Bench Press (Find 5RM For Today)
B1): Ring Dips (4 Ring Dips EMOM)
B2): Pull-ups (4 Pull Ups EMOM)
For 12 Minute EMOM:
Alternate
4 Ring Dips
4 Pull Ups

Metcon (AMRAP - Reps)
3 Rounds
3 min amrap
500m row
Wallballs with remaining time (score=wallballs)
3 min rest between rounds

Core and Mobility
3 Rounds:
1 Minute T-Spine on roller
20 Hollow Rocks

Tuesday, August 19, 2014

New Saturday Schedule

Time for another schedule change.  We like to do this every 3 days or so, just to make sure you're paying attention.


Things to notice:

- 7 AM CrossFit has been removed.  I take full blame for this ... but with the addition of the new Barbell classes in the morning it seemed like a perfect time for me to steal back an hour of weekend sleep, and perhaps allow a few more of those high quality AB products to work their way through my liver before I have to be in the gym.  Also, this class has been really light since ... well, since the beginning of time.  If there is major outcry, as always we will reconsider.  But don't act like your not at least a little happy to be sleeping in on Saturday.

- Brian's barbell class has been added to the schedule Saturday AM.

- Yoga has been added from 11-Noon.

This guy will be there.

- Open Gym has been added from Noon to 2pm.  This is when I'll be lifting on Saturday's and I'd love to have some company ... As long as you follow all the rules of lifting with me:

1.) Don't talk too much.
2.) Stay focused on Rule #1.

If you think I'm joking, ask Donny.  We lifted for 2 hours last Saturday in complete silence, finally broken when I asked him for a Bro-Spot on the Bench Press.  It was heaven.


08/20/2014 - WOD

Strength/Skills:
A): Clean and Jerk ((1+1) 10-15 singles at a working weight)
** Work quickly to a 60-70%, then hit 10-15 singles at that same weight.  Work on consistency and confidence.

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
KBS (53/35)
Box Jumps (24/20)

Core and Mobility
3x:
1 Minute Ring Plank Holds
10 Strict Hanging Leg Raises


Monday, August 18, 2014

Improve Your Double Dutch

Mark your calendars:  the double-under whisperer is coming to a BARx near you.  Aren't you sick and tired of all those lash marks across your shins?  Wouldn't it be nice to NOT have to scale with 500 singles?  Aren't you embarrassed that you look like this when you jump rope:

Remember, no matter what Monica tells you, get those knees to your chest and really strain your neck veins.

Coming up September 13th, Monica will host an hour of jump rope fun at 10am.  Sign up while spots still remain.  If you can even sign up yet, you probably can't.  Oh wait, it says something about that below on the great flyer Rachel made.  And FYI, Stoobs has already committed to programming a buttload of Double Unders in the coming weeks, just to stir up some interest.

Immediately followed by a Hopscotch clinic led by me at 11am.  Bring your own sidewalk chalk.


08/19/2014 - WOD

Strength/Skills:
A): Shoulder Press (Find 3RM For Today)
B1): Push Press (3 x 3 at 100% of today's 3RM Press)
B2): Pull-ups (3 x Max Reps)

Overhead Squat/DU Benchmark (Time)
3 Rounds For Time Of:
10 Overhead Squats
50 Double Unders

Core and Mobility
3x:
Dumbbell RDLs - slow and light x 10 reps
1-Arm OHS w/ DB - 5/arm