Spoiler Alert! Starke Training Week 2-16-15 To 2-21-15

Starke Training Week 2-16-15 To 2-21-15

Monday 2-16-15 Holiday WOD

Holiday Throwdown. 

A.

Build to your heaviest 1RM back squat as a group. Add all individual totals for a combined group total. 

B.

5k group time trial. Unlimited switches. Keep it short, fast and hard. 

C.

Group Relay 50/50 here!

Each member of the team must finish the exercise before the next person starts.

50 Wall Balls

100 Double unders

50 KB Snatches 25/Arm 30/50#

100 Alternate lunges on the spot (50/leg) 25/45# plate holding bus driver style. 

D.

“Circle Burp”

250 Burpees

As a team only one person can be working at a time. The group must complete 250 BURPEES total in the shortest time possible. 

Tuesday 2-17-15 WOD

CrossFit & Fitness

A. 5 Rounds not for time

5 Strict Pull Ups (add weight if needed)

5 BB Strict Press

CrossFit:

B. 6 Min AMRAP

8 BB OHS @ 75/115#

20 Russian KBS 30/50#

Fitness:

B.

6 Min AMRAP

10 Push Ups

20 Russian KBS 30/50#

Wednesday 2-18-15 WOD

CrossFit:

A.

EMOM for 10 Min 3 BB Cleans @70-75%

B.

EMOM for 10 Min

5 Shoulder to overhead @ 75/115# & 5 C2B Pull Ups

C.

5 Min AMRAP

Burpee Muscle Ups (ring or bar) or Burpee pull ups

Fitness:

A.

6-8 Russian KBS EMOM for 10 Min 80/100#

B.

EMOM for 10 Min

4 Double Bell C&J 30/50# & 4-6 Ring Dips

C.

5 Min AMRAP Burpee Box Jumps

Thursday 2-19-15 WOD

CrossFit:

A.

3x10 Backsquat Build to a heavy 10 for the day and start your first set once you reach your working weight. 2-3 min recovery between sets (this is a good time to work on correctives and mobility work).

B.

5 Min AMRAP

5 Power Snatch @ 95/135#

10 T2B 

Fitness:

A.

3x10 Backsquat Build to a heavy 10 for the day and start your first set once you reach your working weight. 2-3 min recovery between sets (this is a good time to work on correctives and mobility work).

B.

5 Min AMRAP

10 Wall Balls 14/20# & 9/10’

Friday 2-20-15

WORKOUT 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Notes

Please be sure to watch the entire workout instruction video (above).

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus

This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.

Saturday 2-21-15 WOD

20 Min AMRAP

4 BB Front Squats 115/155+

8 T2B

12 HSPU

16 KB Snatches (8/arm) 30/50#

Meet Coach Craig Gilbert

Welcome Coach Craig To The Starke Coaching Staff!

It is a great pleasure of mine to welcome a long time friend and member of Starke to our coaching staff as one of our Weightlifting Coaches.

Craig is an NCCP level 2 Weightlifting coach whom you've seen picking things up and putting them down on a daily basis at the gym (most of the time they are very heavy).

If I could describe Craig's coaching style in one word I would have to say it's Analytical. He sees movement patterns athletes make and can correct faults with drills and appropriate mobility work.

We are lucky to have Craig join our team and share the same passion we do for training and continuously chasing perfect technique on the most technical of lifts.

Here is a little info on our new coach...

Name or nicknames? Craig Gilbert aka Craig Mack, or Behemoth

Age 39

How long have you been doing CrossFit and what can you tell us about what you have learned?

I’ve been doing Crossfit ever since Paul put Crossfit in the gym name. If I could sum up what I’ve learnt in the gym over the past few years, the list might include:

-       Just because I don’t like something is no reason not to do it.

-       Just because I’m tired is no reason to quit.

-       Just because I don’t have a six pack doesn’t mean I’m not good enough.

-       If I’m really hating a workout, it’s not OK to blame Paul or make up some bullshit excuse, but sometimes it’s fun to do that anyways.

Favorite workout?

Anything that involves lifting something heavy, or simply going balls out for any length of time. Some of my recent favorites include The 300, Hercules, and 14.3. And Olympic lifting. Definitely Olympic lifting.

Least favorite workout?

Anything with more than 2 burpees, or where someone is beside me waiting to say “no rep.”

What are your training goals?

My general training philosophy is to be better today than I was yesterday. My goals are to start competing, both at Crossfit events as well as Olympic weightlifting.

What will having you as a coach bring to the members of Starke?

I definitely want to help our members to excel in Olympic lifting, and to have fun doing it.

You have really turned things up over the past several months. Where did this fire come from?

While I have always enjoyed working out, I have never really excelled the way Paul or some of the other members do. For instance, I have always sucked at pull-ups. Sucked as in couldn’t do a single one. Never really liked cardio. Never a fan of watching what I eat. And so I went to the gym and did my thing and went home. Until one day I did some pull ups, and doing cardio didn’t make me want to puke, and I began to care about what I ate. With good coaching and an awesome gym full of cool people, I realized that I was capable of more than I was previously committed to achieving. So I made the commitment to strive to be the best athlete that I could, and to overcome my limitations. That means giving 100% every day and loving every minute of it!

We are looking forward to having you with us Craig.