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9/9/13 Week of Programming

admin
September 9, 2013
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Art in the new gym

After a tough week we are back to regular schedule and excited to get back to training! This week we’re kicking off a new cycle. The lower body lift will be the deadlift and for the upper body lift we’re combining max dead hang (no kipping) pullups with military press.

A couple notes, remember when you’re establishing your training 1RM maxes for your lifts, these are not a true all out 1RM. This will happen at the end of the cycle. Just work your way up to a heavy 1RM and use that number to base your percentages off of for the rest of the cycle. We will really go for PRs at the END of the cycle.

When it comes time to test on your pullups and you can’t bang out one without a band, no problem. Just choose the band strength where you can get at least 3 pullups.

Finally, beginning this Friday we’re introducing SEALFIT Fridays. This is a day dedicated to training to the upcoming 20X Challenge being hosted at PSKC. If you’re going to participate you must complete in the workouts wearing your BDU pants and boots. This way your boots will be broken in and you’re used to training in your gear. We will also start rucking.

Here’s this week’s programming. We had to move some things around in order to do a special 9/11 Memorial workout.

MONDAY
Establish Deadlift Training Max
12 minute AMRAP
6 OH Squats 95/65
9 Box Jumps
12 HR Push-ups
Cash out-500 meter row

TUESDAY
Establish maximum number of Strict Pull-ups then..
Establish Military Press training max
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
HSPU
Wallball
Pull-ups
Weighted Sit-ups
(All exercises 10 times, then 9, etc.)

Wednesday – 9/11 Memorial Workout
Lantern run

THEN 11 REPS OF THE FOLLOWING:

30/24in Box Jump

125/85 Thruster (deaths @ pentagon)

Burpee Chest To Bar Pull-Ups

175/120 Power Clean (AA FLight #175 (south tower))

Hand Stand Push Ups

KB Swings (2 pood/1.5 pood)

Toes To Bar

170/120 lb DL (Flight 77 and flight 93)

110/75 Push Jerk (number of floors in each tower)

Finish with Lantern run

Thursday
5-4-3-2-1 DB KB Thrusters
Finisher
5 KB Snatch (each arm) 53/35
5 KB Push Press (each arm)
10 Goblet Squats
15 OH Swings
3 Rounds

SealFit Friday.
Teams of 2 (wear your boots and BDUs)
50 Curtis Ps 95/65
Legion Run with ruck if you have one
40 Curtis Ps
Legion Run with ruck
30 Curtis Ps
Legion Run with ruck
20 Curtis Ps
Legion Run with ruck
10 Curtis Ps
You go I go style on the Curtis Ps and the runs together.

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NEW SCHEDULE STARTS TOMORROW

admin
May 5, 2013
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Tomorrow begins the start of the new schedule and the new rates. Click HERE for the full details on the new rates and schedule. Here’s the new schedule:

Monday –

6:00am – 7:00am – CrossFit

9:00am – 10:00am – CrossFit

430pm – Competitors Class

5:30pm – CrossFit

6:30pm – CrossFit

Tuesday –

9:00am – 10:00am – CrossFit

5:30pm – CrossFit

6:30pm – CrossFit

Wednesday –

6:00am – 7:00am – CrossFit

9:00am – 10:00am – CrossFit

430pm – CrossFit

5:30pm – CrossFit

6:30pm – CrossFit

Thursday –

9:00am – 10:00am – CrossFit

5:30pm – CrossFit

*6:30pm – Open Gym
Friday –

6:00am – 7:00am – CrossFit
9:00am – 10:00am – CrossFit

5:30pm – CrossFit

Saturday –
9:00am – 10:00am – PAIN CLINIC

Sunday –
Open Gym – check Facebook for time
So as you can see we’re rolling deep with new offerings. The biggest changes are that the 6ams are now Mon/Wed/Fri, 9ams are Monday through Friday, and we’ve added a 430pm class to Wednesday. Because we’ve changed the dawn patrol times we’re changing the strength cycle days to match up with the 6am classes. Lower body strength days will now be Mondays, upper body strength days will now be Wednesdays. This all begins tomorrow!
Also, we’ve got something special planned for Memorial Day week. Beginning Monday May 20th we will hit up a Hero WOD everyday ending with Memorial Day Murph. That Friday May 24th we are participating in a nationwide Team RWB WOD for Warriors, 21 Gun Salute.
If you’re going to participate in this WOD, we ask that you go HERE to signup and for more info. This is a free event or you can choose to donate to Team RWB.
See you tomorrow as we start another great week!
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Busy Spring Schedule..

admin
April 9, 2013
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Nothing like helping a good friend live his dream

This past weekend PSKC was all over the place! We sent a crew up to Bayonet CrossFit to help our brother open up his affiliate. We then had another crew down in Tennesee participating in the Outlaw Camp. And finally another crew was up in Cleveland rooting on Jeremy at his bodybuilding show.

We like to stay on the move and stay busy. Now that the weather is finally warming up we’re kicking it into full swing. Here’s a list of the upcoming Spring events we’ve got going down.

April 13/14 – CrossFit Competition at CrossFit Thunder in Huntington

April 20 – PSKC/USMC function. We need your volunteer support for this! We’re expecting a fairly large crowd because it will be a combined USMC and PHS football team event. So we will need as many folks as possible to help run stations.
Also on the same day we’ve got a group of folks heading up to Reynoldsburg to compete at the CFR Spring Games!

April 27th – Tactical Strength Challenge at the gym. We’re hosting this cool little event consisting of max deadlift, max strict pullups, and max kettlebell snatches in 5 minutes. No cost!

May 25th – last day to register for the Gauntlet! We are at close to 50% capacity now!

June 15th – GAUNTLET!

Also, don’t forget we are one month away from implementing the new rates. For current members all you’ll need to do is sign a 12-month contract to locked in at your current rates. As long as you sign up before May 5th we’ll lock you into our current rates. But that means you’ve got to make the decision to commit NOW. We don’t have that many beginners programs left, so you need to email dale@www.pskccrossfit.com to get signed up! Do not miss out on a phenomenal deal.

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This Weekend’s Schedule

admin
March 22, 2013
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We’ve got another packed weekend! Here’s the agenda..

Friday:
0900 Regular class. If you need to be judged for 13.3 see a coach during this timeslot.
530pm- The regular class will start 13.3. Then those folks who have registered for the Open, we will start doing heats of 4-5 folks as soon as the class is over. Also, if there’s any folks in the area who need to be judged come on down!

Standards: You either are performing the movement to the standard (good rep) or you’re not (no rep). Be familiar with the movements and the standards, we will always brief the group beforehand, but it’s your responsibility to know them. Your judges job is not coach you, but to ensure the movements are being performed correctly. If you’re not doing the movement correctly you’re gonna get “no repped”.

Also, we won’t tolerate cry babies or whining about being no repped. I know how things get when you’re having a near death experience due to a shit ton of wall balls, especially being on 149 then hearing…”no rep”…”no rep”. If you wanna freak out and lose your cool then you’ll be asked to go elsewhere. Remember this is supposed to be fun.

Saturday:
0900 – BRING A FRIEND PAIN CLINIC! If you’ve got a buddy who hasn’t been to the gym before. Bring them in for free and let them get an experience of PSKC Crossfit. Shoot dale@www.pskccrossfit.com an email if you’re planning on bringing someone.
1000 – PHS Football team training.

Finally, the Gauntlet III registration page is live! Click HERE to get signed up and reserve your slot!

See you all this weekend!

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St. Paddy’s Weekend Details

admin
March 15, 2013
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Pops mid workout “pause for the cause”..

In case you were wondering…this weekend will be epic!

Here’s the agenda:

Friday –
0900 – regular class
530pm regular class. For the class EVERYONE will be doing 13.2 workout. We will scale down so everyone can get a flavor for a Crossfit Open workout. People who have not registered for the Open will go first. Immediately following that we will begin to film folks who have registered for the Open and stay there as long as it takes. The evening will be capped off as Derick and Dale go head to head in the “muscle bear” option of the workout. Anyone else wanting to throw down on some one legged push presses, deadlifts, and box jumps are welcome!

the muscle bear wants YOU!

Here’s what we need from you on Friday:
1) Be f@cking awesome!
2) Bring Ipads or cameras for filming/timers
3) Create an AMAZING atmosphere. Come early and stay late and scream your ass off as you root your teammates on! Pump TONS of positive and encouraging atmosphere in the gym.
4) After your heat stay after, have a beer or two (21+) and be awesome. We will be probably grab dinner afterwards.

Saturday:
0700-0730 – Registration for local charity 5K “Shamrock Shuffle“. Some folks will be going to run/walk/jog/sprint this great event for charity in the morning.

1000 – We will be hosting PHS Football team for team training. Derick will be giving a motivational speech to the athletes on overcoming adversity. Any and all are welcome to come watch and/or hangout.

1200 – Annual St. Paddy’s Day Pain Clinic aka “Burpees & Beer”. We’ll throwdown at the Pain Clinic then as soon as we’re done roll down to Port City for St. Paddy’s Day festivities! We’re rolling straight dirty/nasty!

Come down starting tomorrow night and let’s make it a good day to be awesome!

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admin
January 4, 2013
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Lots of folks are starting the new year right!

Here are some changes we are making for 2013! Starting next week the new schedule goes into effect.
Monday –

9:00am – 10:00am – Strength & Conditioning

4:30 – Competitor Class (class designed for those who like competing in fitness events/competitions)

5:30pm – Strength & Conditioning

6:30pm – Strength & Conditioning

Tuesday –

6:00am – 7:00am – Strength & Conditioning

5:30pm – Strength & Conditioning

6:30pm – Strength & Conditioning

Wednesday –

9:00am – 10:00am – Strength & Conditioning

5:30pm – Strength & Conditioning

6:30pm – Strength & Conditioning

Thursday –

6:00am – 7:00am – Strength & Conditioning

5:30pm – Strength & Conditioning

6:30pm –Open Gym

Friday –

9:00am – 10:00am – Strength & Conditioning

5:30pm – Strength & Conditioning

Saturday –

9:00am – 10:00am – PAIN CLINIC

Sunday – Open Gym (check the Facebook page to see the time each week)

*We anticipate adding back the 9am classes on Tues/Thurs in the Spring. If the demand grows we will add more 6am classes in the future. So now is the time to become a founding member of the dawn patrol!
*We have changed our Olympic lifting program. We are now offering that as an option during the main lift of the day 1-2 times a week. Also, don’t forget to use the open gym periods to work on your lift as well. For example, if the main lift for the day is front squat if you have completed an Olympic lifting intro course, you now have the option to work your squat cleans during the skill/lift portion. If you’re interested in learning the Olympic lifts, email zak@www.pskccrossfit.com to schedule your Olympic Lifting intro!

NEW STRENGTH PROGRAMMING:
Secondly, starting January 7th we will incorporate the following 6 week strength cycle/template during the Tues/Thurs classes.

For the first cycle the lower body lift will be the back squat, and the upper body lift will be the strict military press. As we always do, after the lifting portion is complete we will end in a conditioning workout

Week 1 – work technique and establish 1RM. Some of you are comfortable enough to go for a true 1 rep max (1RM), some of you may not be. No problem, you can calculate your 1RM based on a 2/3/4/5 rep max. For example, if someone’s 5RM on backsquat is 200lbs, their estimated 1RM is approximately 225. (Use this link for a 1RM calculator) So you would use 225 to base your numbers for the lifts.

Week 2 – 5 x 5 (5 sets of 5 reps) at 60% of 1RM. Using example above of a 225 max, the individual would do 5 x 5 at 135. (225 x .6 = 135)
Week 3 – 4 x 4 at 70% (e.g. 4 x 4 at 160)

Week 4 – 5 x 3 at 80% (e.g. 5 x 3 at 180)

Week 5 – 3 x 2 at 90% (e.g. 3 x 2 at 205)

Week 6 – Test out for new maxes

Week 7 – deload – no lifting

Week 8 – starts new cycle of different upper and lower body lifts

NOTES: This will require effort on your behalf. You will need to make a dedicated effort to be at the gym next Tuesday and Thursday to establish your numbers for the program. If you cannot make a Tues/Thurs class, get with a coach and make up your lifts during an open gym period.

You will also need to TRACK your numbers. You can use your phone, use wodstack, Facebook, whatever, USE SOMETHING. The following conversation should NEVER take place:

Coach: “Today is 4×4 at 70% of your max. Get your phone/calculator and set your bar up”

Member: “I forgot my max.” or “I don’t know my numbers” or “I didn’t max” or my all time favorite “Hey, John/Jane how much are you lifting? I ‘ll just do that”

If any of the above answers are given, our response will just simply be

“GET ON THE AIRDYNE”. Don’t be that guy…

We are going this route because we want a more dedicated system for strength training so you can see how much progress you’re making. Don’t worry the conditioning workouts won’t change; you’ll still get the same nasty variety of 3-30 minutes of the brutal master you so love.

Looking forward to a new year of awesomeness and getting the new classes and programming up and running!

Don’t forget this Saturday is “Share the Misery” Pain Clinic. Bring a friend for free! If you have someone that will be coming, show up at 845am and shoot me an email (dale@www.pskccrossfit.com) so I can plan for a rough number of folks.

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New Years Eve Schedule

admin
December 31, 2012
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On Monday we will have a 9am & 4:30pm options.

Tuesday (New Years Day) we will be closed.

Regular schedule on Wednesday!

Beginning on Saturday January 5th, we will be implementing some new programming and class schedule. A more detailed post will follow.

But for the 5th it’s bring a friend Pain Clinic! So if you’ve got a friend who you’ve been telling about the gym, bring them down on the 5th for a free workout and a chance to see what we’re all about!

See you guys tomorrow! We’ll send you out with a bang!

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Christmas/New Years Schedule

admin
December 21, 2012
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Here’s our schedule for the Holidays:

Christmas Eve (Monday) – 9am only
Christmas – closed
Wednesday-Saturday: regular schedule

New Years Eve (Monday) – 9am only
New Years Day – closed
Wednesday – regular schedule

We will be implementing some awesome additions/improvements starting with the New Year. The first thing will be on Saturday, January 5th with a “Bring a Friend” Pain Clinic. This is a free workout for a friend of yours. You’ll be their partner for the Pain Clinic and it’s a great chance for them to check out the gym and see what we’re all about. So let them know now to save the date for Saturday the 5th.

We’ll be posting a full update of what you can expect to see in the New Year! One teaser…6am classes on Tuesday & Thursday! Maybe Santa needs to buy a Keurig for the gym!

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Schedule Update, Shirts Are In, & Registration Link!

admin
October 30, 2012
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Shirts are in and they awesome! $20/shirt. We’ve got kids sizes all the way through 2XL for those with monster traps. Every single dollar goes to Joe/Ash/Boston.

Here’s how you can get them:

1) They are available NOW for local pickup only during evening classes (click link for schedule).

2) They’ll be available for purchase (assuming we don’t sell out) during the Battling for Boston fundraiser on the 10th.

3) After the 10th, for the out of towners, we will set up a link and ship what we have remaining out to you.

*No pre-orders, no “set me some aside”, we’re rolling first come, first serve. Accepting cash or you can make a check out to “Battling for Boston”.
We wanna give some special thanks for making these shirts happen. The one pulling the strings on this was our very own Muscle Hamster (aka Sara). It was her slogan and her design. More importantly it was the wonderful company she works for APPALACHIAN WOOD FLOORS, that donated money to cover the cost of the shirts being made. That way every single cent from these shirts goes towards the Battling for Boston fund.
Secondly, big thanks to another member, Lori Lowe for making the shirts as fast and as awesome as she did. So if you have any shirts you’d like to get made please contact her.
SCHEDULE UPDATE FOR THIS WEEK:
Wednesday:
Regular Schedule and we’ll be having a beginners program class at 630pm. Email mo@www.pskccrossfit.com to get a slot
Thursday:
ALL CLASSES ARE CANCELLED
Friday:
Morning class will be cancelled.
530pm class is a go.
Saturday:
9am is a go.

The Battling for Boston fundraiser is shaping up rather awesomely. Gifts/items for the silent auction are rolling in, including $300 in gift certificates from Rogue. If you’d like to donate an item please email Sara at: saragraf@appalachianwoodfloors.com

Finally, if you’re going to compete in the 3 workout competition for the fundraiser please use this LINK to register. We’re capping the competition at 80 folks, and right now we’ve got 50 slots remaining. Please sign up ahead of time, it will help us plan heats and ensure the competition is moving smoothly. If you’re not competing, just come to watch these folks do some awesome stuff along with the raffle drawing, silent auction, food, cornhole tournament and much much more!

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This Week’s Schedule/Activities

admin
August 15, 2012
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This week the staff is preparing to host future USMC recruits at the compound for a 1/2 day of training this Saturday. We have a good number of volunteers already but could always use more. So please email and/or message us to grab a slot to help out.

We will need you to run stations that we will be putting the “Poolees” through on Saturday. We will still be having the Pain Clinic at 0900 that morning. You will be beta-testing the stations that we will be putting the future Marines through.

The event will run from approximately 1000-1300. If you’re going to volunteer I need you there at the 0900 Pain Clinic to help set up.

ALSO PLEASE NOTE THIS THURSDAY EVENING CLASSES WILL BE CANCELLED! Sorry for the inconvenience, but all the evening coaches will either be out of town or working that night. An email was sent out a few weeks ago, but this is a reminder. Thursday morning class will be go as scheduled.

Finally stay tuned for some very exciting developments with our ally INFIDEL USA! Rumor has it some shirts, shorts, and new website are in the works!

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