Friday Row Based Tester + 30/30 mixed map
A. 5 rounds for time:
250m rowing
15kbs @35/53lbs
B. 3 sets @high effort/85-90%:
30sec airdyne
30sec rest
30sec wall balls @15lbs to 9/10ft
30sec rest
30sec deadlifts 95/135
30sec rest
30sec step-ups 20/24″
30sec rest
30sec shuttle runs
30sec rest
Southwest Active – Thursday – Feb.25/2016
Thursday Fsq Int % + Thruster + Upper EMOM
A. Front Squat @ 20×1, 5 reps @75% x 3 sets, 3min
B. Power Clean. Thruster 1.1 every min x 10 minutes
C. EMOM x 10 minutes
1st – 1 rope climbs + 5 pushups
2nd- 5 ring dips + 1 rope climb
Southwest Active – Wednesday – Feb. 24/2016
Introducing Hockey Fit starting spring break. Spread the word. It will be on our regular class schedule.
Also, introducing Open Gym sunday’s from 1-3pm. This will be a free class for any of our members. It is not a class, rather a time to work on some things, or catch up on a workout you may have missed from the week.
Wednesday Upper CP Int + 30min Mod Map
A1. Bench Press @20×1, 5 reps x 5 sets, 1min
A2. Pendlay Rows @40×1, 5 heavy reps x 5 sets, 1min
B. 30min @75%/Moderate/Ez:
250m rowing
100ft walking lunges
100ft bear crawl
50 single unders
10 toes to rings
Southwest Active + Southwest Barbell -Tuesday-Feb.23
Southwest Active
Tuesday Bsq Int % + 3/3 map x 5
A. Back Squat @ 20×1, 5 reps @75% x 3 sets, 3min
B. 3min @85-90%:
1 wall walk
10 kbs @24kg/32kg
-3min rest
3min @85-90%:
5 burpees
5 box jump overs 20/24″
-3min rest
3min @85-90%:
1 power clean @65/95
2 bar facing burpees
-3min rest
3min @85-90%:
3 wall balls @15/20 to 9/10ft
3 shoulder to overhead 65/95
3 lateral barbell burpees
-3min rest
3min @85-90%:
500m row
AMRAP rope climbs to 15ft – use legs
Southwest Barbell
Tuesday Sn Int + Split Jerk Int + Sn based Tester
A. Power Snatch, 1 tough rep every 45sec until a tough set
B. Snatch Pulls, 3 reps x 6 sets, 1min
C. Split Jerk, work to a single
D. Teams of 2:
AMRAP in 5minutes
30 snatches 95/135
AMRAP bar facing burpees
Southwest Active – Monday – Feb.22
-Brooke with a new clean PR of 150lbs and Chris Loutitts butt.
Hey guys. Hope everyone had an awesome weekend. Everyone last week had such an unreal week at the gym it was AWESOME. Pretty cool to see everyone get so strong and move so well.
A couple things, the crossfit open is starting this week – basically its a test of fitness, one workout a week for 5 weeks. This year we have Jack, Rienna, Brooke, Ally, Sara and myself competing in it. We have put a side the 5 oclock block on friday evenings to get this done, if anyone can help video, judge (count reps) or wants to come watch – we HIGHLY recommend it and would really appreciate some cheering. Ask Sara or myself if you have any more questions.
Programming overview for the next 4-5 weeks (if you are wondering what your up against 🙂 )
Monday Upper CP Int + Clean emom + Deadlift emom + Core
Tuesday Bsq Int % + 3/3 map x 5
Wednesday Upper CP Int + 30min Mod Map
Thursday Fsq Int % + Thruster + Upper EMOM
Friday Row Based Tester + 30/30 mixed map
Saturday- Team
Monday Upper CP Int + Clean emom + Deadlift emom + Core
A1. Push Press @11×1, 5-5-5-5, 1min
A2. Weighted Supinated Pullup @ 20×0, 3 reps x 4 sets, 1min
B. Power Clean Cluster 1.1 every min x 10minutes
C. Deadlift @11×1, 3 tough reps x 8 minutes
-start @70% and build
D. Accumulate 3 minutes on FLR on rings
Southwest Active-Saturday-February 20/2016
Saturday Team workout
A. Power Clean. Below Knee Hang Power. Push Jerk 1.1.1 every min x 15 minutes
B. Hollow/Super Man -Gymnastic Kip –
C. For time:
750m rowing
+
5 rounds of:
7 shoulder to overhead 65/95
7 front squats 65/95
Southwest Active – Friday – February 19/2016
Friday Rowing Map/Airdyne Map + Mixed Map Work/Varied Intensity
A. 1000m rowing @85-90% x 2 sets – rest 4-5 min b/w sets
*goal is consistent score for both sets
B. 10 rounds for time:
4 burpees
6 kbs @53/70lbs
8 wall balls 15/20 to 9/10ft
*Dani woods – 11:54 -2015 – 35lb kettlbell
*record this work capacity test
*20 minute time cap
*Scaled * 5 rounds for time
“Coach”
People in fitness, lifestyle, nutrition and health can all benefit from having a coach. A coach can be defined as, someone who “supports a learner in achieving a specific personal or professional goal”.
We have all heard it before, “I don’t need to pay someone to reach my goals”. Quite frankly since we have been coaching people, Â money being spent is usually the number one issue, or people just thinking they know how to do everything on their own would be a close 2nd.
We now live in a era where information, ideas and new programs are so readily available. Sometime’s its very overwhelming to know which theory or idea is the “right” one. I am not here to tell you there is one right or wrong way. However, the importance of coaching I believe can be overlooked and misunderstood.
A coach is someone who doesn’t just provide instruction, demonstrations and assessments movements. A coach is someone who invests in their clients emotionally, mentally and truly does care about them reaching their goals. Individuals should trust their coach and know that they can go to them with any concerns, questions or issues.
I think the term coaching, goes far past just helping someone with their goals in fitness or physical abilities. This can be also used in terms of personal growth, mentorship and a way to educate individuals. A good coach not only designs appropriate programming, assesses individuals correctly, but they motivate, inspire and are mentors for their clients.
I believe coaching education, certifications and personal achievements are important. However, after you get past all the degrees and certifications that only goes so far. Ask yourself, does your coach truly care and invest in YOU. Do you get the feeling that they actually believe in your abilities (physically & mentally) more than YOU do? Do they challenge you to do things you never thought were possible? Do they clearly communicate their values and expectations? Does the coach prioritize their own experiences, Ie – education, physical/mental improvement and having a open mind when it comes to new ideas in fitness?
I strongly believe everyone should have someone they can look up to and trust. In terms of fitness coaching, having a coach that you can trust is VERY important. When we talk about longevity at Southwest Strength, we truly believe fitness should be apart of everyone’s life FOREVER. It is a way to invest in yourself physically, mentally and spiritually. If you can have a coach that keeps you down that road of constant improvement (improvements as we get older – the term does change), then you are setting yourself up for a very healthy, happy and fit life. As we get older, abilities, goals and lives do change. However, if you have a coach that can understand this, then they will set you up for success to have realistic goals and expectations. Thats why we never stress goals can be achieved in a short amount of time, fitness is a LIFE LONG journey. It is not where you are today, but where are going to be in the future. Enjoy each day as it comes!
Sara and I both just want to say thank you for the support the past 5 months. We are constantly trying to improve, and are constantly blown away by everyone’s efforts and changes people are making. We could not be more PROUD.
Southwest Active – Thursday- February 18/2016
Thursday Deadlift Int + Horizontal CP + Skills
A. Deadlift @20×1, 3 tng reps x 5 sets, 2min
-start @75% – finish @85-90%
B. AMRAP 20 minutes
10 pushups *scaled 5
10 cal rowing
25 single unders
* teams of 2
Southwest Active – Wednesday – February 17/2016
Jack with an easy 200lb clean and jerk during barbell tonight. He also snatched 155lbs.
Wednesday Clean Int + Fsq Wave Load + GBC (upper/core)
A. Push Jerk, work to a single
B. Front Squat, work to a max
C1. Bench Press @20×1, 10 reps x 3 sets, 30sec
C2. DB Rows @ 20×1, 10 reps/arm x 3 sets, 30sec b/w arms
C3. Toes to Rings, 5-7 reps x 3 sets, 1:30min