Monday 09/01/14 - No Class (Labor Day)

In observance of Labor Day, we do not have class today. Do something on your own - you could do sprints, run a 5k, or come up with your own plan!

Saturday 08/30/14

Announcement
It's with very mixed emotions that I want to let everyone at Testify know that I've decided it's time for me to make a change in my life and hand over the reins entirely to Phil. I love all of you and have been incredibly blessed by each one of you in many different ways. You have shown me grace, been incredible learners, made me laugh EVERY class, and encouraged me by your faithful work ethic. I will miss teaching you, but I'll miss spending time with all of you the most! Thank you, thank you, thank you for embracing me as a coach and for sharing your lives with me. 

I will still be at CHS often and see all of you in passing during volleyball season, and I will be joining the group for workouts in the winter, I'm sure! :) 

I'll be teaching my last class on Saturday and would love to share a breakfast meal with anyone who would like to come (former members and family members included!) at Hy-Vee on 156th and Maple immediately after class this Saturday. Even if you can't make it to class I'd love for you all to join us for breakfast!

- Kiley


Reminder - we do not have class on Labor Day (Monday, 09/02/13).


Steve is a blur during double-under practice.


BBG (off)
Clean & Jerk
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Power Snatch
3-3-3-3-3


"Fran"
21-15-9 reps for time of:
Thrusters, 95#/63#
Pull-ups

There is a 8 min cap on this workout (and depending on numbers, we may need to start it in two separate groups). We did this workout back on 06/26/14 - try to smoke your old time! As far as scaling is concerned, choose weights (or bands for pull-ups) which allow you to complete the first round unbroken - this is a sprint!


Finale: 2:00/leg in the spiderman lunge position

Thursday 08/28/14

Announcement
It's with very mixed emotions that I want to let everyone at Testify know that I've decided it's time for me to make a change in my life and hand over the reins entirely to Phil. I love all of you and have been incredibly blessed by each one of you in many different ways. You have shown me grace, been incredible learners, made me laugh EVERY class, and encouraged me by your faithful work ethic. I will miss teaching you, but I'll miss spending time with all of you the most! Thank you, thank you, thank you for embracing me as a coach and for sharing your lives with me. 

I will still be at CHS often and see all of you in passing during volleyball season, and I will be joining the group for workouts in the winter, I'm sure! :) 

I'll be teaching my last class on Saturday and would love to share a breakfast meal with anyone who would like to come (former members and family members included!) at Hy-Vee on 156th and Maple immediately after class this Saturday. Even if you can't make it to class I'd love for you all to join us for breakfast!

- Kiley

Like father, like son (check Wednesday's pic) - Andy locks 
it out overhead during "Grace" . . . as prescribed!  Way to go!


Skill Work
Double-unders/Triple-unders and L-sits


Partner WOD!
In teams of two, complete the following for time:
50 Box Jumps, 24"/18"
50 Pull-ups
50 Push-ups
50 Double-unders
50 Deadlifts, 225#/153#
50 Double-unders
50 Push-ups
50 Pull-ups
50 Box Jumps, 24"/18"

Only one partner may be working at a time. All reps of one movement must be completed before moving on to the next movement.

Compare to 08/26/13 - this one has an extra 100 pull-ups added in there . . . see if you can beat your old time anyway!


Finale: Partner thigh mash - 2:00/leg. Missed this one on Monday? No worries! It's back!

Wednesday 08/27/14

Announcement
It's with very mixed emotions that I want to let everyone at Testify know that I've decided it's time for me to make a change in my life and hand over the reins entirely to Phil. I love all of you and have been incredibly blessed by each one of you in many different ways. You have shown me grace, been incredible learners, made me laugh EVERY class, and encouraged me by your faithful work ethic. I will miss teaching you, but I'll miss spending time with all of you the most! Thank you, thank you, thank you for embracing me as a coach and for sharing your lives with me. 

I will still be at CHS often and see all of you in passing during volleyball season, and I will be joining the group for workouts in the winter, I'm sure! :) 

I'll be teaching my last class on Saturday and would love to share a breakfast meal with anyone who would like to come (former members and family members included!) at Hy-Vee on 156th and Maple immediately after class this Saturday. Even if you can't make it to class I'd love for you all to join us for breakfast!

- Kiley


Brendan - going hard at it during "Grace"


Barbell Group

Tuesday 08/26/14

Goofing off in the weight room makes for some great pics!


Endurance

6:00 p.m.

Come on out for the last endurance WOD of the summer! Starting in September (i.e., next week), Tuesdays will revert to our open gym slot at 6:45 p.m. (at CHS).

Be sure to bring water!

This week we will meet at Standing Bear Lake (between Fort and Ida Streets and also between 132nd and 144th Streets). Below is a map with the specific location - please click on the map and zoom in as there are several parking locations throughout the park, and we want you to arrive at the correct one - the "pin" marks the parking location. The path on the map is from Concordia High School to Standing Bear Lake, but those of you who do not live near school will still find the map useful since it indicates the parking location. To zoom, you can use the "plus" button in the bottom-right of the screen or simply double-click on the location to which you wish to zoom.  One of the red "pins" marks the parking lot (the directions take you there), and the other red pin is the location for the actual workout (very close to the parking lot).

Map to Standing Bear

Short Hill Sprints
5 rounds of:
Run 1 hill sprint - rest the remainder of 1 minute
Run 1 hill sprint - rest the remainder of 1 minute
Run 1 hill sprint - rest the remainder of 2 minutes

Monday 08/25/14

Running some 400s!


BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Kipping pull-up/CTB pull-up/bar muscle-up

Spend approximately 1:30 min working on each skill (so each cycle is approximately 3:00 plus transition time). If possible, give yourself a goal for each cycle, e.g. 5 ft of handstand walking and 3 CTB pull-ups or perhaps 20 seconds accumulated in a handstand and 5 attempts at a kipping pull-up.


Push Jerk
3-3-3-3-3


For time:
600m run
30 KB Swings, 2 pood/1.5 pood
50 Pistols, alternating (i.e., 25/leg)
30 KB Swings, 2 pood/1.5 pood
600m run

(Courtesy - modified - of The Outlaw Way)

The 600m distance is approximate. Run the same course as the 400m run, but instead of touching the dumpsters, continue on to the sidewalk at 156th St. - touch the sidewalk with your foot and run back. The first scaled option for pistols is to use a band for assistance (put the band around the highest part of the pull-up bar), and the second scaled option is 80 jumping squats.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.

Saturday 08/23/14

Tyler and the gang bust out thrusters and pull-ups


BBG (off)
OHS
2-2-2-2-2


Front Squat
2 x 5, 1 x 5+


"Grace"
For time:
30 Clean and Jerks, 135#/95#

This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).


Finale: Partner thigh mash - 2:00/leg. Yeah buddy!
 
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