The Shop: Topeka's Garage Gym

022212

2012-02-22T16:00:00.001-06:00

Focus
Power Clean

Work
AMRAP 8 min
400m run
15 Wall Ball Shots

--Rest 3 min--

AMRAP 8 min
200m run
10 Back Squat @ ~50% 1RM
10 Burpee bar jumps

--Rest 3 min--

AMRAP 8 min
5 HSPU
10 SDLHP @ 95/65/45
50 DU (or 100 singles)

022112

2012-02-21T17:00:00.002-06:00

Teams of 2 (Repeat x 2)

STATION #1
Each Person rows 1000m (Male damper setting #2, Female #6)
------------------------------
STATION #2
20 Double Unders
Max Ball Slams @ 30/12 (Do not catch the ball, slam as hard as you can and then reset)
------------------------------
STATION #3
2 x Sandbag Carry (Up/Back = 1)
Max Burpee Pullups, Knees to bar (Burpee, Pullup, while chin over the bar bring knees to bar)
------------------------------

The row is the main trigger, both continue to row until 1000m is reached by the slowest rower.
Station 2 and 3 are AMRAP's (1 person does the first movement to completion while the other person does max reps of the second movement) Rotate within that station until the other team has finished rowing.

021812

2012-02-18T05:00:00.000-06:00

10-1
Ring Rows
Ring Dips
SDLHP
OHS
Burpee Box Jumps

20 Rope Slams at end of each round

021712

2012-02-17T08:37:00.004-06:00

Focus
Double Unders
Kipping Pullups

Work
3 RFT (Kettlebell)
20 Romanian Deadlift
15 SDLHP
10 Swings (A)
5 Single Arm Swings (R)
1 OHS (Ea Arm)

BLEEDING HEART

2012-02-16T09:50:00.000-06:00

every 30 seconds:

*rope slams x 10

max kbs; accumulate 50

max push-ups; accumulate 60

max double unders; accumulate 70

max sit-ups; accumulate 60

max burpees; accumulate 50

*rope slams are performed at the top of each interval with the remaining time used to accumulate repetitions in the secondary movement; continue until reaching the requisite number.

from 3-2-4

021512

2012-02-15T11:05:00.002-06:00

Focus
Back Squat and Ring Pushups

Work
3 RFT
9 Push Press
11 Hang Power Clean
13 Lateral Jump Ball slams

VD

2012-02-14T15:00:00.000-06:00

Skill / Focus
EoMOM 10
Front Squat 10,3,3,3,3 (Start at 50% BW and increase to 3RM)

Work
AMRAP 5
15 Wall Ball
15 Lunges (each leg x 15)
:15 Handstand Hold
-REST 3-

AMRAP 5
15 Box Jumps
10 Ring Dips
15 KTE (or ATB)
10 Pullups
-REST 3-

AMRAP 5
15 KB Swings @ 70
15 Burpees
1 GTOH x Rd# @ 80% 1RM

YOGA

2012-02-13T15:16:00.001-06:00

Come join as professional Yoga instructor Danielle puts The Shop through some much needed flexibility and breathing training.

FULL DOSE DESTRUCTION

2012-02-10T16:00:00.000-06:00

Warmup
Burgener x 3
Barbell Complex x 2
Leg Blaster x 1

Focus
Squat Clean
High Shrug, Open Hips, Fast Elbows

Work - FULL DOSE DESTRUCTION by insular gym
185/75
deadlift x 25
hspu x 10
back squat x 20
ring dips x 20
front squat x 15
pullups x 30
power clean x 10
full situps x 40
squat clean x 5
pushups x 50

for total time

020812

2012-02-08T16:00:00.000-06:00

Warmup
10 Min
5 ATB
10 D-Ball Pushups (alternate each set R-hand on, both hands on, L-hand on)
15 Weighted Situp (Straight Arm)

Work
AMRAP 6 min
10 x Deadlift @ 225/135 (~60% 1 RM)
10 Pullups

---3 min rest---

AMRAP 6 min
10 x GTOH @ 135/75 (~60% 1RM)
10 x Box Jumps @ 30/24

---3 min rest---

AMRAP 6 min
10 x Back Squat @ 135/65 (~50% 1RM)
10 x Pushups

020612

2012-02-06T16:00:00.001-06:00

Warmup
10-minute box step-ups (weighted)

Work
5 Rounds
DOT Drill x 3 (careful with your ankles if this is new to you)
:30 side plant (left)
5 Pushups
:30 side plank (right)
HUG Drill

then,

10-minute box step-ups (weighted)

FINAL RESULTS

2012-02-04T18:59:00.005-06:00

Event 3 - Results

Final Scores - Men's

Final Scores - Women's

SETUP

2012-02-03T08:26:00.004-06:00

GAMES SETUP

020212

2012-02-02T08:00:00.000-06:00

REST

020112

2012-02-01T11:05:00.003-06:00

Warm-up
10 min Sandbag Getup

(Start with sandbag on shoulder, lay down, and then get up any way possible)

Work
10 Rounds

Mini Leg Blaster
-10 Squats
-10 Lunges (5x ea leg)
-10 Striders (Jumping lunges)
-5 Jumping Squats

5x Ankles-to-bar

013012

2012-01-30T16:30:00.000-06:00

2011 Winter Games EVENT #3 - THE SANDBAG CHIPPER -

40m sandbag carry @ 80/60
50 wall ball @ 20/14
80m sandbag carry @ 80/60
40 burpees
120m sandbag carry
30 kettlebell swings @ 70/53
160m sandbag carry
20 deadlift @ 275/185
200m sandbag carry

The Shop Winter Games 2012

2012-01-30T07:21:00.003-06:00

With less than a week to go, are you ready?

Just a few things to make the day go smoother.

8:00a - Register and Weigh-In (everybody will use the same scale) and get Scorecards
9:00a - Movement Standards and Event 3 will be announced
10:00a - Event 1, Heat 1 Begins
11:30a - Event 2, Heat 1 Begins
3:00p - Event 3 Ends - BBQ available

Event Notes
Event 1 -

No scaling (not necessary) - There WILL be a 10 minute time limit.

Event 2 -

Deadlift RX (1.4/1.1% BW) - Weight CANNOT be dropped. One warning will be given, after that the rep DOES NOT count.

Deadlift MOD (Bodyweight) - Weight CAN be dropped. Make sure your judge knows you are in the MOD division.

KB Snatch - Must be equal reps with each hand each round. Bell MUST touch the ground on each rep. A Clean and Jerk or any modified ground to fully erect overhead IS acceptable.

***Kettlebell CANNOT be dropped during any rep. ONE WARNING will be given, after that, your workout will be stopped and you will receive a DNF. This is for the safety of YOU, your fellow COMPETITORS, the JUDGES, and SPECTATORS.

Stick Jumps - Over a 4' wide by 25/21" high PVC structure. If you knock over the PVC, the rep does NOT count. If you break the PVC structure, you must fix or replace to continue the workout. They will not be glued together, so make sure it is solid before you start. Each time you clear the PVC equals 1 rep.

Event 3 -

Event 3 may require you to be outside for a short duration. The weather should be mild for February, but plan accordingly. Gloves, long clothes, ect are all OK. Everybody will be able to compete in Event 3.

Another Side

2012-01-28T10:18:00.001-06:00

The B Side

012712

2012-01-27T13:48:00.003-06:00

Becca with her first (and plenty more after that) successful kipping pull-up.

AMRAP 12

15 KB Swings
10 Wall Ball Shots
5 ATB
Ground 2 Overhead x Round #

--REST--

EMOM12
Hang Squat Clean 3,2,1

RESET

2012-01-26T07:59:00.003-06:00

Rest days have become active rest for some at The Shop.

Coach Neal getting some erg work

Congratulations Greg - FNG on your 1K PR

Zombie Apocalypse

2012-01-25T08:41:00.004-06:00

What are you training for?

Limited quantities coming in, order here.

Event #2

2012-01-23T08:41:00.005-06:00

Event #2
"Dead Body"

4 Rounds For Time
8 Deadlift @ 140/110% Body Weight
16 KB Snatch @ 53/35
24 Lateral Stick Jumps @ 25/21"

KB Snatch must be done 8 reps with each hand. You can alternate or do 8 in a row with each hand.
The bell must touch the ground each rep and a full extension at the top is required. A clean & jerk or any other variation is acceptable as long as it involves using only 1 hand on the bell.

Exciting News
is on-board to help sponsor the event. If you haven't heard of this awesome recovery and endurance drink you will get a chance to try some at The Games.

Kill Cliff was created by a former US Navy Seal. The goal was to create a low calorie, recovery aid, that could be consumed on a daily basis while delivering key nutraceutical ingredients to help improve athletic performance and speed recovery.

The product was created based on the theory that an integral part of enhancing sports performance is reducing inflammation. We observed that most recovery and sports performance products were only trying to do two things – artificially increase energy and replace depleted sugars and electrolytes. We recognized that these products were missing the fact that the real culprit for reduced performance and slowed recovery is inflammation.

A really beneficial sports recovery drink needs the right blend of nutrients and anti-inflammatory ingredients, with a low calorie count, making it a suitable option for every day consumption.

The result is Kill Cliff, an amazingly tasty, endurance and recovery drink that is good for you and isn’t laden with excessive calories.

Athletes 4 Athletes

2012-01-22T11:45:00.006-06:00

Thanks to a well run, safe, and fun event put on by the crew at Crossfit Lee's Summit.

Looking forward to seeing a lot of you in a couple of weeks at The Shop Games. Due to a couple of conflicting events, we have a few slots that have opened back up. Use this chance to get together, compete in killer workouts and remember there will be lots of GREAT food (Smoked chicken, Pulled pork, Brisket) and more available most of the day.

Jason from Crossfit785 is awarding a sweet gear bag to the Male and Female winners. These are perfect for taking to and from the gym everyday. See Rigid Pain Apparel for more cool products.

Get signed up here or send me a message on Facebook

Stay tuned for more information on MOD's, Standards, and ROM

5/55 Plus

2012-01-21T04:20:00.001-06:00

10-1
Rope Pullups
Ring Dips
Tire Flips
Hang Power Clean
Weighted Situps
40m Dumbell Burpee Broadjumps (end of Each round)

ICY ROAD

2012-01-20T14:50:00.003-06:00

Work - previous results here
AMRAP in 4mins
8 x DL 205#
4 x strict pullups
2 mins rest

AMRAP in 4mins
8 x pushups
4 x PC 165#
2mins rest

AMRAP in 4mins
8 x OHS 95#
4 x 30" box jumps
load bar with 25,35,2x10 pull off weight after each amrap.
post total rds completed to comments.