August 2016

August 31, 2016  by

Thursday September 1st

– Midday 3.0 from 10:30am-12:30pm

* This Saturday, Sept 3rd we will be running a Benchmark Workout “Linda”. It will be a sign up only workout.
– 4 men and 4 women per class.
– Class times will be 9:00am,10:30am,11:45am and 1:00pm
– If you have any questions about the workout or format please ask Sully, Reed or Steve.

WOD

10 rounds for time:
5 Power Cleans (155/105)
10 Alt Stationary Lunges

*Pack
8-10 rounds for time:
5 Power Cleans (135/95)
10 Alt Stationary Lunges
*Pup
6-8 rounds for time:
5 Power Cleans (95/65)
10 Alt Stationary Lunges

STRENGTH
* New Strength block will be starting Sept 8th

2-A-DAY

– Mobility or Light Skill Work

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August 29, 2016  by

Tuesday August 30th

– Midday 3.0 from 10:30am-12:30pm
– Gymnastics with Sam from 7:00pm-8:30pm

WOD

For time:
1 Mile Run
8 rounds
10 Wall Balls (20/14)
1 Rope Climb
800m run
4 rounds
10 Wall Balls
1 Rope Climb
400m run
2 rounds
10 Wall Balls
1 Rope Climb

*Pack
Runs – 1200m – 800m – 400m
Wall Ball/Rope Climb – 6 rnds – 3 rnds – 1 rnd (10+1)
*Pup
Runs – 800m – 400m – 200m
Wall Ball/RC – 8 rnds – 4 rnds – 2 rnd (5+1 or 5+3 Pulls)

STRENGTH

* All levels do the Class.

2-A-DAY

– Mobility or Skill Work

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August 28, 2016  by

Monday August 29th

– Midday 3.0 from 10:30am-12:30pm

* Note the Class Schedule change that will be taking place as of next week.

WOD

For time:
50.40.30.20.10
Box Jumps (24/20″)
25.20.15.10.5
HSPU

*Pack
For time:
30.25.20.15.10
Box Jumps (24/20″)
15.12.9.6.3
HSPU
*Pup
For time:
25.20.15.10.5
Box Jumps (Scale as needed)
12.10.8.6.4
Box HSPU

STRENGTH
* All levels do the Class.

2-A-DAY

– Mobility or Light Skill Work

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August 28, 2016  by

Schedule Changes for September 2016

Schedule Changes – Starting Wednesday, September 7/16

Changes always either excite people or stress out those of us that love routine! We are hoping to introduce some schedule changes to make room for a couple new programs, stream line the gym systems and continue to provided that best experience possible for our gym members, with minimal stress. Evolution is necessary if we want to nail all these goals! Ready? Hell yes you are!

Look carefully!!

For example, the weekend  9am is now 9:30am but the 10:30 and 1pm stay the same.

CFKIDS: We are making some big changes in the kids program around here and are super excited to offer class times with a break out in age groups.

Sunday 8:30 – 9:15am CFKids Ages 4-6

Sunday 11:45 – 12:45 CFKids Ages 7-10

We are trying to meet the requests we have had from parents in this new system. The younger kids tend to be up earlier and ready for action so we are starting them at 8:30. We have the 7-10 yr olds running along side the Youth program because this seems to be the age when they start sleeping in a bit longer! yea! We are also making the time slot changes to suit the request to have the kids and youth classes outside of adult WOD times. Clearly you can see the challenge this poses BUT we have done our very best to serve that.

YOUTH program!! YES! This has been a program we have been building over the last year and  it is big enough to demand it’s own time slot. This means some change to the adult classes but we are hoping it will be minimal impact considering we are using the rest day to this advantage.

Youth will be offered:

Mon, Wed, Fri: 3:45-4;45pm

Sunday 11:45 – 12:45pm

REST DAY and 3:30pm class Schedule:

Whoa, this is a big one! We will be leaving the rotating rest day behind and move to a consistent schedule of rest days, being Wednesday and Sunday. This means you no longer need to count the training days or even open up our online shed to know what day it is, all you have to do is know the day of the week. Also, rest day Sunday’s will no longer see a gym closure and I know some of you are excited about that!

Wednesday hold the biggest change in our schedule overall. As a rest day we will not be running a 3:30 or 6:30pm and we are asking to have all Open gym(3.0) wrapped up by 6:30pm on Wednesday.  6:30pm – 8pm on Wednesday will be designated time slots for an additional CrossFit Lite evening class and our Group Phase 1 Foundation Class. Our 3:30pm Class will now run Mon, Tues and Thursday during the week.

Mobility and 3.0 times:

They gym will still be available for mobility room use starting at 3:45pm on Mon, Wed and Friday. In fact, we have an MWOD subscription and we will be running that as a regular part of our afternoon and evening offerings. Free of charge to all membership active Taranis Athletes.

Open Gym (3.0) times will still run along with our regular WOD session times and additionally mid day beyond the 10:30am class until 12:30pm on Monday, Thursday and Friday. The Sunday 3.0 time only runs during our WOD class times. The gym floor is for Taranis Kids and Youth on Sunday 11:45am -12:45pm.

Please have a good look at the times in the week that affect you and note any changes. If any of this is a major concern or limitation for anyone, PLEASE come and speak to either myself or Reed about it, or send an email.  We value the fact that you choose Taranis and we want to do our best to listen to the needs of our athletes!!

Thank you all for taking the time to read this and for understanding the need to evolve and improve!

MON TUE WED THURS FRI SAT SUN
6am CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0
7am CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0
8am CF Lite Gymnastic – Dan
8:30 – 9:15am Kids 4-6yr
9:30 – 10:30am CF WOD

3.0

 CF WOD

3.0
9:15 – 10:15am CF LITE CF LITE CF LITE CF LITE CF LITE
10:30 – 11:30am CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0
10:30am – 12:30pm 3.0 3.0 3.0
11:45am – 12:30pm 11:30am – 12:15pm

CDP Gymn.

 YOUTH

7-10 yrs

11-14 yrs
11:45am – 1:00pm 12:15pm – 1pm

CDP

 YOUTH

11-14yrs
1:00pm CF WOD

3.0

 CF WOD

3.0
2:00 – 4:00pm Power

Lifting

Club
3:30pm CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0
3:45pm MWOD

YOUTH

 MWOD

YOUTH
4:30pm CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0
5:30pm CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0

 CF WOD

3.0
6:30pm CF WOD

3.0

Phase 1

 CF WOD

3.0

 CF LITE

Phase 1

 CF WOD

3.0

 CF WOD

3.0

Phase 1

7:00 – 7:45pm Comp.Dev

Gymnastic
8:00pm Kong Fu Kong Fu
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August 27, 2016  by

Sunday August 28th

– Midday 3.0 from 10:30am-2:00pm

WOD

Deadlift
3-3-3-3-3

A. 2 sets of:
Deadlift x 7 reps @ 40-50%
B. 2 sets of:
Deadlift x 5 reps @ 50-60%
Suggested Increases:
Set 1 x 3 @ 70%
Set 2 x 3 @ 75%
Set 3 x 3 @ 80%
Set 4 x 3 @ 85%
Set 5 x 3 @ 90% +

*Pack – 5 sets x 3 @ 60-85%+
*Pups – 5 sets x 5 @ 50-60 % Effort

CashOut:
20.30.50.30.20
Dbl-Unders
*5 TTB b/t rounds

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

– Mobility or Light Skill Work.

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August 25, 2016  by

Friday August 26th

– Midday 3.0 from 10:30am-12:30pm

* Reminder tomorrow we will be running a special fundraiser workout “Cops for Cancer”
Class times will be at

9:00am – Adult and KIDs WOD
10:30am – Adult WOD
11:45am – Adult WOD
1:00pm – Adult WOD

WOD

From 0:00-3:00, perform 3 rounds of:
3 Pull Ups
6 Push Ups
9 Squats
From 3:00-6:00, perform 3 rounds of:
4 Pull Ups
8 Push Ups
12 Squats
From 6:00-9:00, perform 3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
From 9:00-12:00, perform 3 rounds of:
6 Pull Ups
12 Push Ups
18 Squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

*Pack – Same as Rx
*Pup – 2 rounds, Banded Pull Up or Ring Rows

STRENGTH
* Hope to see all of you guys out tomorrow for the “Cops for Cancer” workout.

L1: Class Warm-Up.
A. 6 sets of:
Hang Power Snatch
*Set 1 x 6 @ 5 RPE
*Set 2 x 4 @ 6 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 6 @ 6 RPE
*Set 5 x 4 @ 7 RPE
*Set 6 x 2 @ 8 RPE
Rest 2 minutes

B. 5 rounds for time:
6 Pull Ups
12 Push Ups
18 Squats

L2: Self led Warm-Up.
A. In 15 minutes
Build to a Heavy Snatch
*Start at 70-75% and build from there

B. In 15 minutes
Build to a Heavy Clean & Jerk
*Start at 70-75% and build from there

C. In 10 minutes
Work up to 85-90% of your 1RM Back Squat

L3: Self led Warm-Up.
A. In 15 minutes
Build to a Heavy Snatch
*Start at 70-75% and build from there

B. In 15 minutes
Build to a Heavy Clean & Jerk
*Start at 70-75% and build from there

C. In 10 minutes
Work up to 85-90% of your 1RM Back Squat

2-A-DAY

Rest Day

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August 24, 2016  by

Thursday August 25th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
10 Squat Cleans (135/95)
50 Sit Ups
8 Squat Cleans
40 Sit Ups
6 Squat Cleans
30 Sit Ups
4 Squat Cleans
20 Sit Ups
2 Squat Cleans
10 Sit Ups

*Pack
10.8.6.4.2 – Squat Cleans (115-135/75-95)
30.25.20.15.10 – Sit Ups
*Pup
10.8.6.4.2 – Squat or Power Cleans (Scale as needed)
25.20.15.10.5 – Sit Ups

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. EMOM x 10 minutes
Bench Press x 3 reps
*60-65% of 1RM

B. 3 sets of:
Single Arm DB Rows x 12 reps/Arm
Rest 30 seconds
DB Tate Press x 10 reps
Rest 30 seconds
Tricep Banded Push Downs x 20 reps
Rest 90 seconds

C. Complete
30 Alt Turkish Get Ups

L3: Self led Warm-Up.
A. EMOM x 10 minutes
Bench Press x 3 reps
*65-70% of 1RM

B. 3 sets of:
Single Arm DB Rows x 12 reps/Arm
Rest 30 seconds
DB Tate Press x 10 reps
Rest 30 seconds
Tricep Banded Push Downs x 20 reps
Rest 90 seconds

C. Complete
40 Alt Turkish Get Ups

2-A-DAY

L2:
For time:
10 Strict Pull Ups
15 Strict Ring Dips
20 CTB Pull Ups
15 Strict Ring Dips

L3:
For time:
10 Strict Muscle Ups
25 Strict HSPU
20 Muscle Ups
25 Strict HSPU

 

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August 23, 2016  by

Wednesday August 24th

– Midday 3.0 from 10:30am-12:30pm

Skill:
Muscle Up Transitions

WOD

For time:
30 Strict Muscle Ups

*Pack
15 Strict Pull Ups
30 Strict Ring Dips
15 Strict Pull Ups
*Pup
15 Strict Banded Pull Ups
20 Strict P-Bar Dips
15 Strict Banded Pull Ups

CashOut:
3 rounds
15-20 Banded Pull Aparts
15-20 Hollow Rocks
Rest 1 minute

STRENGTH
* This block will end on Friday August 26th then we will take a week of De-load.

L1: Class Warm-Up.
A. 6 sets of:
Deadlift
*Set 1 x 6 @ 5 RPE
*Set 2 x 4 @ 6 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 6 @ 6 RPE
*Set 5 x 4 @ 7 RPE
*Set 6 x 2 @ 8 RPE
Rest 2 minutes

B. For time:
15 Strict Pull Ups
30 Strict Ring Dips
15 Strict Pull Ups

L2: Self led Warm-Up.
A. EMOM x 10 minutes
Sumo Deadlift x 3 reps
*60-65% of 1RM

B. 3 sets of:
Snatch Grip RDL’s x 10 reps @ 50% of 1RM
Rest 30 seconds
Russian KB Swing x 15 (2/1.5pd)
Rest 30 seconds
Banded Pull Aparts x 25 reps
Rest 90 seconds

C. Complete
35 Med Ball Hamstring Curls
*Break as needed

L3: Self led Warm-Up.
A. EMOM x 10 minutes
Sumo Deadlift x 3 reps
*65-70% of 1RM

B. 4 sets of:
Snatch Grip RDL’s x 10 reps @ 50% of 1RM
Rest 30 seconds
Russian KB Swing x 15 (2/1.5pd)
Rest 30 seconds
Banded Pull Aparts x 25 reps
Rest 90 seconds

C. Complete
50 Med Ball Hamstring Curls
*Break as needed

2-A-DAY

L2:
For time:
10 Squat Cleans (135/95)
30 Sit Ups
8 Squat Cleans
25 Sit Ups
6 Squat Cleans
20 Sit Ups
4 Squat Cleans
15 Sit Ups
2 Squat Cleans
10 Sit Ups

L3:
For time:
10 Squat Cleans (135/95)
25 GHD Sit Ups
8 Squat Cleans
20 GHD Sit Ups
6 Squat Cleans
15 GHD Sit Ups
4 Squat Cleans
10 GHD Sit Ups
2 Squat Cleans
5 GHD Sit Ups

 

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