Group class 2/21/11

Workout:
A1 DB split squat 8x3 @ 3010 (rest 30)
A2 Pullup negatives 5x3 @ 3010 (rest 1)

B1 Deadlift 10x3 @ 3010 (rest 10)
B2 10 Burpees AFAP (rest 1)

C AMCAP Airdyne 60 sec


Tonight was a training based wod. It was designed to hammer home the basics which everyone needs no matter your skill level. I was impressed with everyones form and intensity tonight. The airdyne 60 sec sprint was fun to watch, great job everyone!!

Group class 2/17/11

Girls doing pullups 10 weeks into training at the G.G. (this is after a smoker of a workout)


Workout:
AMRAP 3 min
10 back X
10 box jump
rest 1
+
AMRAP 3 min
5 thrusters
5 pullups
rest 1
+
AMCAP 3 min
Airdyne
rest 1
+
Rest station

rest 5 min
Bonus Round, AMRAP rope climbs in 3 min

This workout was extremely fun and challenging for everyone! We added a new athlete to the G.G. army, Marshall. 17yo highschool athlete. Wicked potential to be a crossfit firebreather!

Group Class 2/12/11, 2/14/11

Are you chasing your dreams?


Wow, our classes have been intense!

Sat Workout

3 rounds
Box jumps
Airdyne Cals
SDLHP
Thruster
Push Press
(rest 1 min)

AmRAP reps in 40 sec, rest 20 sec per station x 3

This workout was fast pace and Alicia edged out Mike by 2 reps for the win today. Everyone put out full effort! Not every day is a competition against each other but EVERYday is a competition against yourself. Constant improvement!!

This was a huge day for my sister Jessica. After this workout she decided to fool around on the pullup bar. She ended up getting 3 kipping pullups. She did 3 singles back to back to back with short breaks in between. 2 months into this training she went from not being able to bend her elbows at the bottom of a pullup to 3 quick singles. Our results speak for themselves at the GARAGE GYM. CONGRATS JESS, many more to come, keep kicking ass.

Monday Workout

5 sets
15 DBS
15 situps-ancored
10 burpees
20 jump up and down (simulating jump roping)
(rest 2)

Todays goal with our workout was consistency with all 5 sets, hold the same pace without "falling off the boat". EVERYONE hung on and completed this workout just as I expected. Thrilled with the results.

The Garage Gym is GROWING.
-We will be adding a 50+ group class to our weekly schedule within the next month!
-We are looking forward to Marshall joining our Army soon. You want to see a 17 year old pack on 20+ pounds of muscle by summer, then watch this kid. Cant wait!
- We've had request for this next announcement. SUMMER BOOTCAMP!! Are you looking for a good workout, outside rain or shine, we will be holding 2 classes per week, limit 8 people per class, for the 9 weeks of summer. Stay tuned for details and sign ups!!

A shout out to my Hamilton College students. My group this semester is smashing every workout I give them. Class is a blast, keep up the awesome work!!




Take a minute to sit back sometime and reflect on your weekly workouts. Questions to ask yourself?
1) Am I seeing improvement?
2) What are my goals?
3) Am I just working out to say I did?
4) Am I excited about training each day?
5) What am I looking to accomplish during each workout?

2/10/11 GROUP CLASS

There will be no group class tonight. Classes will resume this saturday!!
Enjoy your rest!

Group class 2/7/11

Workout:
21-18-15-12-9-6-3
Sumo Deadlift high pull
situps
bar hops
*on the minute everyone does 3 pullups*

Our individual warmups have been working great and I can see the difference in everyones intensity and form. Tonights workout proved to be a tough one. The difference maker in this workout was the pullups. Athletes that spent alot of time on the bar only had a few seconds to complete additional reps towards the workout. Times range from 9:55-12:50. Well done!



Are you confused with the day to day news about what to eat, how much to sleep, etc? Sign up for your one hour nutrition and lifestyle consultation. We will review your daily food journal and discuss recommendations regarding what you eat and how you are moving about your day.

Group class 2/5/11

Workout:
5 rounds:
12 Deadlift
9 Hang power clean
6 push jerk

Our athletes moved some weight today!!! Each athlete was setup with a weight choosen by Coach that was appropriate for there skill level. We emphasized form before intensity and that proved useful with todays workout. We also started our individual warmups today which is designed around your personal skill level. All of athletes are spending 15-20 minutes before that days workout to work on specific things needed for them to improve as an athlete.

Are you bored with your normal gym routine but can make it to the Garage Gym for our group classes, no problems!! We offer remote programming which includes monthly individualized program designed workouts with nutrition guidance. Check out program details on the right side of our blog!!

Group Class 2/3/11

Tonight was "testing" for our athletes. I always get pumped up about testing nights because it lets us establish a baseline for future tseting which will show improvement in our athletic abilities and work capacity

Wotkouts

2000m row
Jess- 9:38
Lish-9:12

10 Min airdyne max cals
Bren 187


Amazing effort by those three athletes tonight, we will re-test in 3-4 months.


We have now added an individualized warmup for each of our athletes at class. I have taken each athlete and prescribed what I feel he/she needs to spend more attention on and we are taking the first 15 min of class to hammer those areas. See everyone on Saturday!!