Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Friday Jan. 19

Conditioning

Open Prep 18.c
x20 row cals
x15 dead lifts (255/165)
x20 row cals
x15 dead lifts
x20 row cals
x15 STOH (115/85)
x20 row cals
x15 STOH
x20 row cals

time cap: 15:00

**CP posted on Gym whiteboard**

Thursday Jan. 18

Info

Information about the nutrition seminars-

Nutrition Foundations: February 1st @ 6:30PM

            Eating healthy does not have to be as complicated as we are continually told through media. This seminar will be covering key foundations that you can use to build a healthy diet.  By learning and practicing these foundations, you can take how you feel in and out of the gym to the next level. This seminar is for you if

-You feel you are really good at getting to the gym, but kinda bad at knowing what                 to eat
-You feel like you have a good grasp on nutrition, but want to refresh your foundations
-You feel confused as to why you aren’t seeing the gains you are expecting to see
-You like to eat
-You find yourself getting confused about what is good and bad food and would feel refreshed to have some clear direction

Eat to Compete: February 15th @ 6:30PM

            There is no doubt that performance can be optimized by proper fueling. If you aren’t fueling well you aren’t getting the most out of your workouts and ultimately not reaching your full potential. This seminar will talk about important aspects to fuel workouts and competitions to help you become a better athlete. This seminar is for you if:

-You compete or plan on competing in Crossfit competitions (The Crossfit Open counts!)
-You are unsure about how to fuel workouts
-You feel like you don’t have enough energy during workouts
-You feel like your recovery time between workouts could be faster
-You are ready to take your performance to the next level 

You can come to one or both of these seminars that will take place at the gym. These seminars will be at no cost to you, but if you desire to work closer with Amy after these seminars, she will be providing a 4 week follow up program that will suite your specific needs. If you are interested in the 4 week follow up, Amy will be available to chat after each seminar and will work with you on the details/cost. 

Strength

4 rounds
x8 DL @ 70% + Moderate UB set
of CTB/pull ups
rest as needed

Conditioning

10 minute AMRAP
x8 SDHP (115/85)
x10 DB cleans (40/30)
x12 weighted box step ups (can hold DBs anyway)

**CP posted on Gym whiteboard**

Wednesday Jan. 17

Info

Duratus post Christmas party will be on the evening of January 27th. Drinks will be provided and we will divide up food categories by last name. 
More details to come.

Strength

Dūrātus clean complex
4x2 @ 60-70%
5x1 @ 72.5%-82.5%
rest less than :90 between sets

Conditioning

3 rounds
x3 squat snatch (135/95)
x6 burpee box jump over

rest 2:00

2 rounds
x5 squat snatch
x10 burpee box jump over

rest 2:00

x11 squat snatch
x22 burpee box jump over

**CP posted on Gym whiteboard**

Tuesday Jan. 16

Info

This will be the last week of trying out our new evening schedule. Please let us know your thoughts on this new change- Your comments on the new schedule is how we will decide to move forward with it or not.

Strength

Dūrātus snatch complex
4x2 @ 60-70%
5x1 @ 72.5%-82.5%
rest less than :90 between sets

Conditioning

30-20-10
OHS (95/65)
Kb swings (53/35)

**CP posted on Gym whiteboard**

Monday Jan. 15

Info

MLK Day Hours:
6-8AM OG
10-1 OG
4-6 OG

Strength

E90SOS for 7:30 (5 rounds)
x5 back squats @ 85% of 20RM

Conditioning

9-12-15-12-9
thruster (115/85)
T2B
*20 cal bike after each round

**CP posted on Gym whiteboard**

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