Beyond the Open

Oh what a way to wrap up the open–dang. We knew thrusters were coming. It was 100% certain, but wow. If anything, that SUPERGODZILLAFRAN was the best test of mental toughness I’ve seen in a while.

With that out of the way, what’s next? What are you training for?

One thing that may have surfaced is your desire to improve at gymnastics (HSPU and C2B and BMU and all of the things). Good news, Cullen and Wendy have that coming for you, starting this week.

A few of us are dabbling in a few other events. Interested in swimming Alcatraz in late summer? I’m looking to put together a crew. Let me know!

If you DON’T have a current focus, not to worry. We’ll spend the next week focusing on recovering our bodies (and minds, and souls) from SUPERGODZILLAFRAN, aka 19.5, and start fresh at chipping away. Getting after those skills that were highlighted. Dabbling in some more strength work.

Cheers to you, my friend, for pushing through these 5 tough tests. I’ll be tallying up the scores early this week to see which team gets to decide where we donate the proceeds of the Open.  More to come.

Congrats! You did it!

Coach Heidi


Wendy & Cullen’s Gymnastics Course:

Beginner: get your first strict pull up, rope climb, handstand, and practice basic skills
Tuesdays: 6:30-7:30; 3/26-4/16

Advanced: improve your efficiency in the kip and work on C2B, HSPU, and muscle ups
Thursdays: 6:30-7:30; 3/28-4/18

Guest Day:

Saturday, April 6th: 8am and 9am. All levels welcome!


Workouts for the week:


A. Snatch Prep:
5 Rounds:
100m run
10 front squats (45/35)
10 strict press (45/35)

5 min EMOM:
5 Overhead Squats

5 min EMOM:
Snatch Balance

B. 10 min EMOM: Snatch Complex
1 high hang squat snatch
1 hang squat snatch
1 full squat snatch

ALLLLLLL sorts of warm up to get your creaky joints primed and ready for the snatch. Expect a good, sweaty warm up and lots of skill focus to get you to drop under that bar. Work up to something sporty but not sloppy today.

The high hang position is a big test of how well you generate power and force; you’ll get more momentum with each subsequent lift, but really DRIVE on this one.


A. 400m run for time

(at 4 mins, start)
6 rounds: 2 mins on, 2 mins off
250m row
10 burpees
max slam balls in remaining time

(at 28 mins, start)
C. 300m run for time

Lots of cardio and midline today–with built in intervals, you should be able to push intensity. DO NOT slack and try to preserve yourself for the last run. This is a last “cash out” kind of effort. Aim for an aggressive pace (but not ALL OUT) on the first 400m and just try to beat it. This all tests your ability to generate speed OVER TIME and under fatigue.


A. Prep: 5 rounds:
1 TGU/side (35/26)
5 step ups/side (30/24)
10 scapular pull ups

B. Sandbag Slog
20 min AMRAP:
10 sandbag cleans
20 double unders
30/20 cal row/bike

MissFit sub heavy rope single unders

C. 15 mins: Recovery & Mobility

This is an active recovery day–the sandbag w/cardio combo should be a steady pace versus an all out effort. Expect some time at the end of class working on your quads and hips.


20 min AMRAP:
5 strict pull ups
15 back squats (45/35)

5 Strict RR
10 DB press
15 air squats

A higher skilled, strength-ier version of a gymnastic favorite. Whereas a round of CINDY is perhaps a minute or less when fresh, expect :90s-2:00 pacing here. This is a great way to accumulate good strength and gymnastic position work and still breathe hard. Scale back pull ups to something you can do in 1-2 sets when fresh. Know that you’ll need more rest as you go.


A. Bench press for load: 5-5-3-3-1-1

B. 3 RFT:
200m DB Farmer’s Carry (40/25)
15 DB Power Cleans
200m MB carry (20/14)
15 MB cleans

Just doing work today. Get some heavy sets in on bench, then grind through some grip work and odd object carry.


“Filthy 50”
50 box jumps (24/20)
50 jumping pull ups
50 KBS (53/35)
50 walking lunges
50 knees to elbows
50 push press (45/35)
50 back extensions
50 wall balls (20/14)
50 burpees
50 double unders

Ohhhh the classic ol’ chipper! This one is one of my favorites–LIGHT weight and big sets are the jam for the weighted movements. For gymnastics, minimize your rest time and get back on it. Oh, and it’s DEFINITELY knees to ELBOWS, not knees to upper arms. 🙂


A. 3 Rounds:
2 min bike
2 min jumping squats
2 mins V ups

Sit Ups

B. 12 mins:
4 mins bully stretch
8 min T Spine mobility

Some recovery cardio! DO NOT go all out on the bike. Aim for a steady, sustainable pace (I like to shoot for 60RPM or so). Jumping squats will up your heart rate, and you’ll be extra tired after V ups. TAKE YOUR TIME and focus. This should be about 60% effort. Push harder only if you missed some days this week. Mobility is built in again today.


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