Friday – 011516

January 14, 2016, 6:00 pm

≫ Next: Tuesday – 012616

$

0

0

Jay from the 6 a.m.

Warm-up/Injury Prevention
400 meter run, then spend 3 minutes each side smashing your shoulder with a lacrosse ball. Spend time on both the front and back. Remember to move your arm around and mimic positions you might get pain in. For example: if your shoulder hurts when you do an overhead squat, then smashing tissue with your arm down by your side may not help the problem.

Then, 3 rounds not for time
10 Kettlebell push-ups (good stretch in the bottom)
8 Good mornings with an empty bar
6 Muscle-up rows (if you aren’t doing MU’s, do 6 tough ring rows instead)

Workout of the Day
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/53)

If you can’t do muscle-ups, you will do 4 ring pull-ups instead.  If you can’t do handstand push-ups, you will do strict barbell presses instead with a heavy weight.

Post your scores to the Whiteboard.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

---

Tuesday – 012616

January 25, 2016, 6:49 pm

≫ Next: Tuesday – 020916

≪ Previous: Friday – 011516

$

0

0

If you see Coach Keith around, make sure and tell him congratulations. He and Gigi are getting married this weekend!

EMOM
In 3 minutes, perform AMCAP on the Assault Bike.
Rest 30 seconds
then
Go right into
EMOM for 10 minutes:
Perform one unbroken set of chest-to-bar pull-ups.

How many calories and how many total pull-ups you get will be your score for this first part.  If you can’t do pull-ups very well, you will just do AMRAP in the first 30 seconds of each of those minutes.  Band pull-ups are allowed for this EMOM.

Workout of the Day
3 rounds for time:
15 Bar facing burpees
15 Deadlifts (225/153)
15 Handstand push-ups

This workout is capped at 15 minutes, scale accordingly!

Post your scores to the Whiteboard.

Tuesday – 020916

February 8, 2016, 7:28 pm

≫ Next: Tuesday – 030116

≪ Previous: Tuesday – 012616

$

0

0

Neil from the 6 a.m. crew.

If you haven’t heard or seen, the new shirts are in and they are pretty sweet!  The shirts are $25 each but right now we are selling two for $45 if you get two new ones.  If you get a new one + an old one, it will be $40.  They are either black or red and each color has a different phrase on the back.  The gym’s Instagram is back up and running and pictures of the new shirts are on there so give us a follow @cfexalted.  Thanks for your patience on the shirts and I hope you guys like them.

Strength
Back Squat
Find your 5 rep max.

Workout of the Day
AMRAP in 14 minutes of
10 Hang power cleans (135/93)
10 Handstand push-ups
10 Box jumps (24/20)

Post your scores to the Whiteboard.

Tuesday – 030116

February 29, 2016, 8:28 pm

≫ Next: Wednesday – 030916

≪ Previous: Tuesday – 020916

$

0

0

Coach Big D reviewing 16.1 standards with the Friday Night Lights athletes.

Warm-up/Injury Prevention
3 Rounds not for time:
15 Hip extensions
10 Elevated ring rows with a 1 second pause at the end range.
5 Hip opener stretches (3-5 second hold in the bottom)

Spend 4-5 minutes doing a band distracted hip flexor stretch after the warm-up.

Workout of the Day
In 14 minutes, perform
800 meter run
50 Handstand push-ups
AMRAP Squat clean thrusters (165/113)

Post your scores to the Whiteboard.

Wednesday – 030916

March 8, 2016, 7:41 pm

≫ Next: Wednesday – 031616

≪ Previous: Tuesday – 030116

$

0

0

Jason judging Trey during 16.2 on Saturday.

Warm-up/Injury Prevention
400 meter run, then 3 rounds NOT for time:
10 Bent over kettlebell rows (hold each rep for 1 second at the top, use 2 KB’s)
6 Squat openers (formerly called hip openers)
6 Kettlebell T-spine stretches (hold each rep for about 3 seconds)
20 GHD sit-ups

Workout of the Day
21-15-9-6-3
Handstand push-ups
Front squats (185/133)
Lateral bar burpees

This workout is capped at 20 minutes.

Post your scores to the Whiteboard.

Wednesday – 031616

March 15, 2016, 7:14 pm

≫ Next: Friday – 040116

≪ Previous: Wednesday – 030916

$

0

0

Paul C working on his deficit handstand push-ups.

Strength
Barbell Lunge
Find your 10 rep max.
These will be done with the bar on your back like you are back squatting. These will also be walking. Get the bar out of the rack facing away from the rack, take 5 steps out, turn around 5 steps back. THIS SHOULD NOT BE MAXIMAL. These lunges should be challenging, but there should be no potential for failure.

Workout of the Day
10 Rounds for time:
3 Squat clean thrusters (185/133)
6 Handstand push-ups
9 Kettlebell swings (70/53)

This workout is capped at 20 minutes

Post your scores to the Whiteboard.

Friday – 040116

March 31, 2016, 7:32 pm

≫ Next: Monday – 041116

≪ Previous: Wednesday – 031616

$

0

0

Say hi to our newest member if you see her, Audreen!

Strength
Deadlift
Find your 4 rep max.
You will do this with a 2 inch deficit. Accomplish this by standing on 25 lb plates. No bounce, reset after every lift.

Workout of the Day
4 rounds for time:
21 calories on the rower
15 handstand push-ups
9 hang squat cleans (155/108)

Post your scores to the Whiteboard.

Monday – 041116

April 10, 2016, 6:00 pm

≫ Next: Monday – 042516

≪ Previous: Friday – 040116

$

0

0

Ralph doing some deficit deadlifts.

Olympic
Clean
Find your 3 rep max.
All 3 reps from the floor, you may drop each rep, but reset right away.

Workout of the Day
1 Rope climb
21 Power snatches (95/63)
21 Handstand push-ups
3 Rope climbs
15 Snatches
15 Handstand push-ups
5 Rope climbs
9 Snatches
9 Handstand push-ups

Post your scores to the Whiteboard.

---

Monday – 042516

April 24, 2016, 8:19 pm

≫ Next: Thursday – 0511216

≪ Previous: Monday – 041116

$

0

0

Angie and Ashley from the 6 a.m. class working through Friday’s eccentric focused deadlifts.

Gymnastics
Complete for quality:
50 Strict pull-ups
50 Strict handstand push-ups
75 Hip extensions

Partition the work however you would like. Make the movements as hard as possible but still be able to move through them. If these are some movements you don’t struggle to bad with, make them more challenging for you. This is capped at 20 minutes.

Workout of the Day
2 rounds for time:
21 Front squats (185/133)
15 Burpee muscle-ups
9 Hang power cleans
6 Bar facing burpees
3 Thrusters

If you can’t do muscle-ups, you will do strict burpee pull-ups instead.  A strict burpee is done with a strict push-up out of the bottom.  If you need to turn them into a jumping pull-up, that is fine.  A normal burpee pull-up is done to a bar that is out of reach from a standing position by no less than 6 inches.

Post your scores to the Whiteboard.

Thursday – 0511216

May 11, 2016, 8:14 pm

≫ Next: Wednesday – 060816

≪ Previous: Monday – 042516

$

0

0

Strength
Power Clean
Find your 1 rep max.

Workout of the Day
In 16 minutes, run 1000 meters, then in remaining time, perform AMRAP of
7 Handstand push-ups
40 Double-unders
7 Deadlifts (275/193)

Post your scores to the Whiteboard.

Wednesday – 060816

June 7, 2016, 5:00 pm

≫ Next: Friday – 070816

≪ Previous: Thursday – 0511216

$

0

0

Click here to view the embedded video.

What are you going to do to make sure you live longer?  Pay special attention to when she talks about her friends who are the same age.

Workout of the Day
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

Weakness/ROMWOD
Take this time to practice a skill, get coaching, and/or perform ROMWOD.

Post your scores to the Whiteboard.

Friday – 070816

July 7, 2016, 5:00 pm

≫ Next: Thursday – 071416

≪ Previous: Wednesday – 060816

$

0

0

One of eXalted’s favorite drop-ins, Lina, came in to do some lifting this week.

Don’t forget the body fat testing truck will be out tomorrow starting at 9 a.m.  If you haven’t scheduled an appointment to get your body fat tested but want to, PLEASE CLICK HERE.

EMOM
EMOM for 12 minutes:
Every odd minute perform 3 touch and go power snatches going AHAP.
Every odd minute, 8 strict handstand push-ups, deficit if needed.

Workout of the Day
3 Rounds for time:
10 Push jerks (155/103)
20 Pistols
10 Hang Power cleans
20 Pull-ups

Post your scores to the Whiteboard.

Thursday – 071416

July 13, 2016, 5:00 pm

≫ Next: Monday – 071816

≪ Previous: Friday – 070816

$

0

0

Mario during Monday’s back squats.

Olympic
Segment clean + 2 Front squats + Jerk

Pause 2 seconds below the knee.

Workout of the Day
30 Calorie row
30 Handstand push-ups
30 Pull-ups
30 Wall-balls (20/14)
30 Hang power snatches (115/83)
30 Wall-balls
30 Pull-ups
30 Handstand push-ups
30 Calorie row

Post your scores to the Whiteboard.

Monday – 071816

July 17, 2016, 5:00 pm

≫ Next: Friday – 072916

≪ Previous: Thursday – 071416

$

0

0

Ian’s muscle-up face.

Olympic
3 Hang snatch pulls + Snatch

You may use straps if you want, but they must be the quick release, meant specifically for Olympic lifting. Drop the bar after the 3rd hang snatch pull, don’t rush the snatch from the floor.

Workout of the Day
In 14 minutes, perform 80 push-ups.
In remaining time, perform AMRAP of
5 Front squats (205/143)
10 Chest-to-bar pull-ups

Cut yourself off on the push-ups at 6 minutes.  Be as strict as you can on the push-ups for today.  When you give your score, tell the coach how many you got through, and that will be noted on the board.  The front squat should be heavy, but most rounds should be done unbroken.  Unbroken is not synonymous with light.  Scale the pull-ups as needed with doing CTB the highest priority.  Meaning if you can do CTB but 10 per round is asking too much, cut it down, but to no less than 5 reps per round.

Post your scores to the Whiteboard.

Friday – 072916

July 28, 2016, 5:35 pm

≫ Next: Monday – 080816

≪ Previous: Monday – 071816

$

0

0

New member Atlanta and co taking on the Assault Bike Tuesday.

EMOM
EMOM for 12 minutes:
Every odd minute, perform 5 RDL’s (Romanian Deadlifts) going as heavy as possible, but starting at 70% of your clean.
Every even minute, perform AMRAP of strict chest-to-bar pull-ups.

Since the RDL’s are not for a max weight, a.k.a. an accessory lift, that load will not be recorded. Your score is your amount of strict CTB pull-ups you did.

Workout of the Day
In 15 minutes:
Run 1000 meters
50 Handstand push-ups
AMCAP on the rower in remaining time

Your handstand push-ups are capped at the 12 minute mark. This will leave you with at least 3 minutes on the rower. For every HSPU you don’t complete, that number will be subtracted off of your calories on the rower. It is ok to scale the amount of handstand push-ups. Shoot to leave yourself 3-6 minutes on the rower.  If you cannot do HSPU’s, you will do 50 push presses instead at a challenging weight.

Post your scores to the Whiteboard.

---

Monday – 080816

August 7, 2016, 6:11 pm

≫ Next: Thursday – 082516

≪ Previous: Friday – 072916

$

0

0

Jerry and Melanie during last Thursday’s team workout.

Olympic
2 Snatch high pulls + Snatch + Pause overhead squat

Pause for 2 seconds in the bottom of your overhead squat.

Workout of the Day
10-9-8-7-6-5-4-3-2-1
Handstand push-ups
Deadlifts (245/173)
Bar facing burpees

Post your scores to the Whiteboard.

Thursday – 082516

August 24, 2016, 6:19 pm

≫ Next: Thursday – 090116

≪ Previous: Monday – 080816

$

0

0

ChrisCo during yesterday’s GHD bent over rows. Quite the posterior burner!

EMOM
E2MOM (Every 2nd Minute on the Minute) for 16 minutes.
Perform two snatches starting at 80% of your 1 RM and work your way up. Your score for this will be the heaviest load you successfully snatch in the 2 minute period.

Workout of the Day
10 rounds for time:
9 toes-to-bar
6 handstand push-ups
3 hang power cleans (205/143)

This workout is capped at 20 minutes.  If you cannot string together 9 toes-to-bar when you are fresh, cut those down each round to a number you can jump up and do unbroken for at least the first couple rounds.  If you can’t handstand push-ups, grab a heavy set of kettlebells or dumbbells and do push presses.  Those hang power cleans should be quite heavy but unbroken.

Post your scores to the Whiteboard.

Thursday – 090116

August 31, 2016, 5:50 pm

≫ Next: Tuesday – 090616

≪ Previous: Thursday – 082516

$

0

0

One of the evening classes in the “Rowing V” formation.

There will be no class on Monday, Labor Day.  Saturday morning class at 9:30 will go on as scheduled.  There has been some confusion as the scheduling of the nutrition seminar.  The seminar is NEXT Saturday, September 10th, not this Saturday.

Olympic
Power clean + front squat + 2 push jerks

Workout of the Day
3 rounds
15 handstand push-ups
50 double-unders
then,
50 wall-balls (20/14)
then,
3 rounds
15 chest-to-bar pull-ups
50 double-unders
then,
50 wall-balls

This workout has a 20 minute SOFT cap.  If you have less than 20 wall-balls left, you may finish.  If you can’t do handstand push-ups, you will do grab a barbell and do push presses instead.  Pick a challenging weight.

Post your scores to the Whiteboard.

Tuesday – 090616

September 5, 2016, 5:00 pm

≫ Next: Monday – 091216

≪ Previous: Thursday – 090116

$

0

0

Say hello to one of our newest, Taylor!

EMOM
EMOM for 12 minutes:
Every odd minute, perform 3 hang squat cleans.
Every even minute, perform 5 strict handstand push-ups to a deficit.

The focus on the hang squat cleans should be speed under the bar and catching the squat clean low.  The weight is being recorded, and I don’t want to see you catch the bar high and ride it down.  Feel yourself actively pulling your body down under the bar and fast elbows.  The even minute needs to be some sort of strict handstand push-ups, no kipping allowed for today.  If you are good at strict, you can go to a deficit as the EMOM states.  If you aren’t so good, you will need to limit your depth, for today’s purposes that is ok.

Workout of the Day
3 rounds for time:
40 Push-ups
20 Back squats (185/133)
20 Deadlifts

This workout is capped at 20 minutes.  The back squats and deadlifts should be a weight you are capable of doing 20 reps unbroken fresh with no problem.  You should have no problem lowering the back squat bar to your back also.  You may take the bar from the rack if you feel the lowering might be too sketchy for you.  If you aren’t good at push-ups, cut those down per round.

Post your scores to the Whiteboard.

Monday – 091216

September 11, 2016, 5:00 pm

≫ Next: Tuesday – 091316

≪ Previous: Tuesday – 090616

$

0

0

Thanks to all who came to the nutrition seminar. If you have any questions, don’t hesitate to ask me. Also don’t forget to join our CF eXalted Nutrition Facebook group.

In honor of September 11th, this will be eXalted’s first ever “hero week.”  Every day this week will feature a different hero WOD with Wednesday still having a injury prevention/mobility themed warm-up.  Get ready!

Workout of the Day
“Schmalls”
For time:
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

This workout is capped at 45 minutes.  A one legged squat is the same thing as a pistol.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Post your scores to the Whiteboard.