Workout of the Day: Wednesday, 11.19.14

Dogwig Printing consistently produces beautiful apparel to help us rep the #BasementofDreams. Please give them a hand for stepping up as apparel sponsor for this year’s #stacheshowdown. Their generous donation towards the production of our STRONG shirts (below) will ensure that even more event dollars can go back to The Movember Project.

The story behind the shirts? “ÊTRE FORT POUR ÊTRE UTILE” is a phrase coined by Frenchman Georges Hébert, a nineteenth century physical educator. While an officer in the French Navy prior to the first World War, Hébert coordinated the escape and rescue of some seven hundred people from a natural disaster. This experience had a profound effect on him, and reinforced his belief that athletic skill must be combined with courage and altruism. He eventually developed this ethos into his personal motto, “Être fort pour être utile” – that is, “being strong to be useful.” Hébert was also a passionate advocate for natural movement (he developed Parkour as a training method) and supported fitness and strength for both genders, strongly criticizing corsetry for women. We Georges Hébert.

We believe that the strength you develop in the gym is meant to make you better at life and should help you better the world around you. BE STRONG TO BE USEFUL. What better way to encapsulate and celebrate the purpose of the ‘Stache Showdown?

These shirts will be for sale on event day for $25! Thanks again to Dogwig for their support of the 2014 ‘Stache Showdown.




MOVEMENT PREP: Lax ball or softball to glute and side hip 1 min/side, OH w/ext rot bias band stretch x 1 min/side, spiderman x 1 min/side

2 Rounds: 10 Goblet Squats, 10 Goblet Lateral Lunges, 3-5 Strict Pull Ups *focus on hollow body position


Today we are integrating two options for strength that are different movements. Our recommendation is those who display adequate range of motion in the overhead squat, plus have the desire to improve this lift should select option 1. Those who are restricted in their range of motion to the point where they are unable to execute this lift, and/or prefer to focus on building strength in the front squat may choose option 2. There is no right or wrong and the choice is up to the athlete. Here a short video to test if you have restricted mobility in the shoulders, hips or ankles in the overhead squat. Plus here are some mobility pieces you can work on outside of class in areas where there may be restriction.

Option 1
A. Overhead Squat @ 22X1 x 3 reps x 3 sets, Rest 60 seconds

Option 2
A. Front Squat @ 22X1 x 3 reps x 3 sets, Rest 60 seconds
*Both of these will be by feel. Athletes may build between sets or stay at the same weight. FS should be somewhere around 60-65%

B. Weighted  Pull Up 3.3.3. Rest 60 seconds
*This is 3 sets of 3 reps increasing in weight each set


For Time
25 C2B Pull Ups
45 Front Squats (135/95lb)*
25 C2B Pull Ups

*FS weight should be moderate. It should be a grunt effort but still able to chip away at sets of 10 to start. The bar always comes from the floor unless it specifies from the rack.

Workout of the Day: Tuesday, 11.18.14

 “Coming together is a beginning. Keeping together is progress. Working together is success.” – Henry Ford


Throwback to preparing for the Stache Showdown last year


MOVEMENT PREP: 3 minutes foam roll as needed, tricep to softball rolling w/elbow flexion/extension 1 min/side, 60ft Bottoms Up KB Waiters Walk/side x 2 rounds


EMOM x 12 minutes
odd = 5 TnG Power Clean or Hang PC @ 70-77% of 1RM PC
even = 5-7 Strict Ring Dips


In teams of 2 with one person working at a time,
10 Minute Amrap
Max Distance Row

*Males must switch every 400m, Females every 300m


5 minute amrap at a steady pace
Turkish Get Up


Workout of the Day: Monday, 11.17.14

We are in week 2 of our current cycle, with focus of each class shifting from last week. For more information read up on our Current Cycle page. Plus, in case you missed it Ilya Ilyin clean and jerked a new world record 242kg/533.5lb to win his fourth world championship (he also has two Olympic gold medals).


Elena pulling 300lb at the Total, which is over twice her bodyweight


MOVEMENT PREP: KB or BB mash quads and adductors 1 minute/side, lax ball to pec 10 passes/side, Banded heel cord: anterior bias x 60 sec/side
2 Rounds: 10 wall facing squats, 10 scap push ups, 10 jumping lunges


A1. Bulgarian Split Squat @ 30X0 x 6-8 reps, rest 30 sec bt. legs x 3 sets, Rest 60 seconds
*DB’s or BB’s


8 minute amrap 90% effort
5 Power Snatch (115/75#)
10 No Push Up Burpee Box Jump w/step down (24/20″)

-Rest 4 Minutes-

8 minute amrap 90% effort
150m Row
5 Burpee Pull Ups *scale 5 strict pull ups + 5 burpees AFAP
12 KBS (24/16kg)


50 Tuck Ups
-similar to V-ups, but come into tuck position with each rep.
-squeeze whole body as tight as possible throughout exercise and finish each rep in a solid hollow position.

Workout of the Day: Sunday, 11.16.14

TODAY is the deadline to sign up for the Stache Showdown! Help do your part to support the Movember Project !



MOVEMENT PREP: 3 minutes general roll foam and lax ball, lax ball to pec x 10 passes/side, 2 minutes of wrist/forearm stretching
1 Round: 30ft Spiderman Step + OH Reach, 30ft Bear Crawl, 30ft Crab Walk Backward, 30ft Broad Jump


A. Axle Power Clean – in teams of two, build to a tough but not maximal attempt per person in 15 minutes

Stache Showdown Prep – Only for those who are competing in the Stache Showdown
Partner skill work, Axle Clean or Stone Skill work – no max attempts


In teams of two with each partner alternating stations,
EMOM x 12  minutes

1) Front Rack Axle Lunge x 10 steps *scale to Front Rack DB’s, athlete selects weight they can achieve for a full length of the room
2) SA DB Floor Press x 5 reps/arm w. 3 second hold at the top on the last rep

Workout of the Day: Saturday, 11.15.14

TOMORROW is the deadline to sign up for the Stache Showdown! Help do your part to support the Movember Project !



SKILL: Strict MU Development

A1. Ring Bottom Dip Holds x 10-15 sec x 3 sets, Rest 90 seconds
-rings/elbows pressed up against torso. Eyes facing forward. Entire body tight and straight
-objective is to get to absolute bottom point of ring dip. Need to get strong, flexible, and comfortable in this position.
A2. Strict Ring Pull up w/hold x 5-7 reps  x 3 sets, Rest 90 seconds
-pull up as high as possible keeping rings close to midpoint. Hold peak point for 1 long second before returning to dead hang.
-eyes stay fixed on point on horizon.
A3. Ring Support Holds x 20 sec hold x 3 sets, Rest 90 seconds
-external ring rotation. elbows locked. Entire body in straight line from head to toe (in line with straps).


A. EMOM x 8 minutes
Snatch x 2 reps @ 77% of 1RM
B. Clean Pull x 2 reps @ 110-115% of 1RM x 3 sets *use straps if you need to


10 minute amrap @ 80% effort
5 HSPU *kipping or strict
150m row
5 R arm DB Power Snatch (55-70/45-55#)
150m row
5 L arm DB Power Snatch (55-70/45-55#)
15 Double Unders

-Rest 4 Minutes-

10 minute amrap @ 80% effort
100m Run
30ft HS Walk or 30 sec Hold
35 Double Unders
10 UB Wall Ball (20/14# to 10 ft. target)


A1. Strict T2B  x 10 reps x 3 sets, rest as needed *scale to L-raise
-bring legs up as high as possible without any kip. Legs straight and eyes stay facing forward.
A2. Strict Knee Tuck Ups x 10 reps x 3 sets, rest as needed
-similar to exercise above, but in tuck position.
-knees together throughout. Bring knees up as high as possible with each rep. No kip.


MOVEMENT PREP: 3 minutes general roll foam and lax ball including t-spine, back of shoulders, upper trap and anywhere else that feels tight or sticky, 2 minutes of wrist/forearm stretching
3 Rounds: 10 SL DL, 8 Air Squats, 6 Slow Cat & Camel, 4 Jumping Squats, 2 Wall Walk

15 seconds on, 10 seconds off x 8 rounds. Preferred method is to kick up with back against the wall, but if you need to walk up with belly facing you may. If you cannot achieve the full 15 second hold you must skip the next round before attempting again.


In teams of 2 with one person working at a time,

60 Deadlift (155/105#)
60 Push Ups
60 KB Swings (24/16kg)
60 No Push Up Burpee Box Jump (24/20″)
60 Wall Ball (20/14#)
60 Cal Row

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