9.9.2019

Monday

New assessment! We’re going to start a new style of programming for the next 8 weeks. MWF will be a variety of cardio, and TThSa will each contain 2 strength circuits. We’ll progress from 3 sets of 6-8 to 3 sets of 10-12. The goal is to increase strength and if you’re eating right for it, it’ll also be great for building visible muscle! 💪🏻

The MyZone challenge will be to hit 300 MEPs per week… don’t expect to earn a ton of points on strength days! If you’re racking up points on those days, you aren’t resting long enough to really build strength. Work on earning your points on the cardio days.

Baseline

PVC mobility

3x
5 pushup to down dog
5/5 BU press
5 prying GSQ
100m run

Assessment 

EMOM x 10 min
3/3 MP
15 GSQ (butt to ball!)
*Use same weight for both.

Rest 2 min

1 min ME HRPU
* Unless modifying on knees, keep knees OFF the floor. Pick your knees up before starting each pushup to prevent the weird snake move that isn’t actually a pushup.

Rest 2 min

800m run for time

~Record weight used for the MP/ GSQ, total reps of pushups, and time of run.

Durability

Roll and stretch

5.1.2017

It's time for a new assessment!  Give this your best effort so you can get an honest assessment of your improvement at the end of June.  Don't worry about everyone else's score... this is an assessment of YOUR improvement, not a test of how your ability compares to anyone else's.

Monday

Baseline

3 Rounds
10 Walking Lunges
5 Pushup to down dog
10 Frog Thrusters
100m Run

Work Capacity

Assessment!

In 2 min
100m Sprint
ME Burpees

-Rest 1 min-

In 2 min
100m Sprint
ME Wall Balls (20/16#)

-Rest 5 min-

800m Run for time

Scoring= For every rep of burpees and wall balls, subtract 1 second from run time. 

Durability

Roll quads and stretch on wall

9.14.2015

Monday

Not only does today mark the beginning of 100 Days of Real Food, we also have a new assessment today!  This time, we'll be giving out a different prize for the most improved (rather than a free month) to shake things up a bit.  Give this your best effort... remember that the purpose of this is NOT to sandbag the first assessment so you can beat it by a mile on the final assessment and win the prize for most improved.  That does you no good!  Take advantage of these assessments as a way to truly challenge yourself and improve on where you are now.  No matter where you are today, there's always room to get better!  And YOUR best assessment is not dependent on anyone else's assessment, so don't compare yourself to everyone else.  It isn't a race to beat the person next to you... it's a race to beat yourself!  

Assessment

In 2 min
100m Sprint
ME Burpees

-Rest 1 min-

In 2 min
100m Sprint
ME Wall Balls (20/16#)

-Rest 5 min-

800m Run for time

Scoring= For every rep of burpees and wall balls, subtract 1 second from run time. 

Final Assessment Results

Great job on those assessments, guys!  There were awesome improvements all around.  The Fighter Pullup Progression seriously payed off, and the progress is undeniable!  Several of you are now able to do unassisted kipping pullups for the first time, and several of you are now able to do at least one strict pullup!  Logan Cloessner had the most impressive improvement on his pullups... from 8 strict pullups to 16 in one minute!  He had not only the highest pullup number, but the highest total score on the final assessment with 626 points!!!  

The most improved score all around, and winner of one free month of membership is Debbie McNew!  Woot-woot!  Her first day with us happened to be on the day of the first assessment.  In her first 2 months with us, she improved on it by 45.1%!!  Congratulations, Debbie!

Below are the rest of the results for those who did both assessments:

Debbie McNew- 45.1%
Jeff McNew- 37%
Amy Farmer- 34.3%
Holly Husser- 30%
Latoya Jackson- 25.3%
Tenesha Lain- 22%
Lori Thames- 22%
Cristy Alford- 19.3%
Amanda Hough- 17.2%
Meredith Brooks- 16.2%
Angie Nicholson- 16.2%
SuAnn Dycus- 14.9%
Milissa Heusel- 14.4%
Logan Cloessner- 14.3%
Amy Crawford- 7.4%
Taylor Martin- 6.2%
Matt Green- 5.1%
Kelli Daniel- 1.6%
Shea Beard- 0.6%

We will continue to pull our Fighter Pullup Progression sheets and keep working them.  You guys have worked so hard on improving them, so I don't want you to lose any of that progress!  And remember that you are all encouraged to work on them anytime they aren't on the menu for the day, as well.  Anytime you come in the gym, just jump up on the bar and pull!  You may surprise yourself one day and go so high that you smack your head on the upper bar, like Sonia did ;)




 

8.31.2015

Monday- Final Assessments!

Results will be compared with those from the first assessment on July 13.

Warmup
4 Rounds
10 Air Squats
10 Pushups
10 H2H KBS

Assessment
1 min Pushup
1 min GSQ
1 min Strict Pullup/ Ring Rows
4 min KBS

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And here are the rules! 

PUSHUP
Chest must touch floor at the bottom of each rep.  Releasing weight on chest at bottom is ok, but not required.  Torso must remain tight.  Hips, shoulders and ankles must stay aligned.  Pushups from toes = 1 pt each
Pushups from knees= 1/2 pt each
Pushups with upper body elevated on 16” box = 1/3 pt each

GOBLET SQUAT
Heels must stay in contact with floor, hips must drop below knees.  Knees and hips must lock out at top.  Students choose their weight and get as many QUALITY reps as possible in 1 min.  
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each

PULLUP
Strict, no kipping and no bands!  Elbows must be fully extended at bottom, and chin must go over the bar at the top.
For ring rows, torso and hips must remain straight, with shoulders, hips and ankles in a straight line.  Ring height is set at student’s belly button when standing (bottom of rings).
Pullups= 2 pt each*
Ring Rows = 1 pt each*
Ring Rows with bent knees = 1/2 pt each*
*notice that the point values have changed here!

KB SWING
Students choose their weight and get as many QUALITY reps as possible in 4 min.  Rest as needed.  All variations of swings will count- single arm, hand to hand or 2 hand.  
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each

Student must pick a single modification/ weight of each exercise and stick with it through the test.  Starting pushups from the toes and then dropping to knees is not allowed!