WOD 4/24/17

PRE CLASS

500m Row
30 Air Squats
20 Push Ups

METCON

800m Run

10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
2-4-6-8-10-12-16-18-20
Sit Ups (25)

400m Run

ADVANCED

800m Run

10-9-8-7-6-5-4-3-2-1
Thrusters (135/95)
2-4-6-8-10-12-16-18-20
Toes to Bar

400m Run

POST CLASS

5m in Squat Position Stretch
Roll Out  – Hips, Low Back, Quads


Todays WOD: Taking Responsibility and Showing Respect

Lately the AlleyCat and I feel like we are banging our heads against a wall – a freshly painted wall, if you like puns. We work ridiculously hard at running this gym on a day to day operational basis. We coach classes, we are the computer people, we are the accountants, we are the janitors and maintenance staff, and somehow in there we try and be an athlete, parent, full time cop, and have time for each other. We have taken on a lot of projects for 2017 at CFC to make the place look sharp, clean and welcoming. That’s been shown in recent painting, a major pull up rig addition (Thank You to PB Electric & Paul Baker!!) and more projects are coming. What pisses us off to no end is when we fix things then come in a couple days later and find them broken again. This means holes being made in the drywall from people rolling out with a lacrosse ball (don’t do this on drywall – use the concrete walls!) to damaging equipment, and damaging our new paint jobs. So let’s have a talk…..

Pic 1 – After AlleyCat spent literally 135 minutes vacuuming and mopping all mats and green floor and carpets in the gym on Thursday, we walked into another 2 hour cleaning session on Friday morning. This included walking into the bathroom hallway and seeing that someone made a protein shake, shook it up with a loose lid and splattered it all over the newly painted walls and floor. Then had the courtesy to not even clean it up. To whomever did that, we send out a heartfelt thank you for that. There’s no way to pretend this happened and someone didn’t even know, it’s just that no one cared. That meant we got to find it a day later, try and get the now concrete substance off the wall with soaking and scrubbing, and subsequently damaged our paint job in the process of cleaning it. Rad….

Pics 2 & 3- Trust me, I get things are going to get worn out and marked up. But two weeks in, and we have the new grey wall with gnarly scuff marks on it from the plastic on Oly shoes or Nike Metcons. Now, I leave some scuff on there when I do HSPU, and I do a lot of them, but they are minor since I am not crashing into the wall like a bug on a windshield and they are at head height. How the hell there are scuff marks running all the way from head height to the ground is absolutely beyond me. If you are doing HSPU and falling down the wall and leaving those kinds of marks, then you really shouldn’t be doing HSPU and you’re going to get injured and be a liability to me. If you need to learn, I will teach you how to do them properly.

Someone else surmised they were from “wall walks”. That’s a stupid movement unless your training to be spiderman, and once again, I have no idea how/why the hell people are sliding down the wall. I did a handful as an experiment and amazingly not a single scuff mark. If you can’t do them properly and/or you’re that tired you’re collapsing in a pile, don’t do them. To top this off, that is an industrial epoxy based paint. It’s supposed to be tough as nails, yet those scuffs aren’t coming off and someone crashed into the wall so hard in one place it actually took a good size chip out of the paint!

All we are simply asking is that people have some common courtesy and respect for the gym, it’s equipment, and the owners. Put yourselves in our shoes and think of someone doing this in your house. Take care of the place, put things back, clean up your messes and all will be fine and make the environment much more enjoyable for everyone. Thank you – Crazy Ivan


 

WOD 4/22/17

PRE CLASS WARM UP

800m Jog or 1000m Row

METCON

15m Clock

“Helen”
3 Rounds
400m Run
21 Swings (55/35)
12 Pull Ups

Then in remaining time:

“Grace”
30 Clean & Jerk (135/95)

*** Do Helen, then when finished move immediate to Grace and get as far as possible in remaining time! ***

ADVANCED

15m Clock

“Fat Helen”
3 Rounds
400m Run
21 Swings (70/55)
12 Pull Ups (CTB)

Then in remaining time:

“Heavy Grace”
30 Clean & Jerk (185/135)

POST CLASS

Stretch and Roll!


 

WOD 4/21/17

PRE CLASS WARM UP

3 Rounds

200m Row
12 KB Swings (35/25)
12 Hanging Knee Raise

STRENGTH

Deadlift – 3×8
– High tempo

METCON

20m AMRAP

400m Run
10 Thrusters (95/65)
20 Lunges (45/25 Plate)

ADVANCED

20m AMRAP

400m Run
10 Thrusters (135/95)
20 Lunges (45 Plate)

POST CLASS

Roll Out
– Hips
– IT Band
– Back
– Lats


 

WOD 4/20/17

PRE CLASS WARM UP

1000m Row
Oly Warm Up

OLY LIFTING

10m EMOM

Clean + Hang Power Clean + Jerk

METCON

1000m Row, Then:

3 Rounds

10 DB Snatch/arm (35/35)
20 Wallball (20/14)
10 Box Jumps

Then, 500m Row

ADVANCED

1000m Row, Then:

3 Rounds

10 DB Snatch/arm (55/35)
20 Wallball (30/20)
10 Box Jumps

Then, 500m Row

POST CLASS

Coach Led Band Stretching

WOD 4/19/17

PRE CLASS WARM UP

400m Jog, Then:

20 Inchworms + 1 Push Up
15 Ring Rows

STRENGTH

Press – 3×8
– High Tempo

METCON

5 Rounds

20 Swings (55/35)
15 Sit Ups
10 Burpees

ADVANCED

5 Rounds

20 Swings (70/55)
15 Toes to Bar -or- GHD Sit Ups
10 Burpees

POST CLASS

Coach Led Band Stretch