dalbeezy

[dalbeezy]

Something brewing

Something new is coming soon… Details will be emailed out once we are ready..

Workout 11/19/2020

See SugarWOD for workouts

[dalbeezy]

Holiday schedule

Holiday schedule Thanksgiving week, Wed 11/25 7:30am & 9am, Thursday 11/26 Closed, 11/27 7:30am & 9am

Workout 11/18/2020

A - ALT EMOM x 10

3 Heaving snatch Balance

:30 Sec handstand hold

B - 2 rounds for time (14 minute cap)

20 Right arm DB snatch (50#/35#)

20 Box jump (24”/20”)

20 Left arm DB Snatch

20 Toes 2 bar

[dalbeezy]

Spotted..

Patrick and Logan spotted our turkeys making their annual pilgrimage in our parking lot. Will you spot them this week too?

Workout 11/17/2020

A - 15 minutes to find 5 rep max thruster

B - AMRAP 8 min

10/8 calories

2 Thruster @ 5RM load

*Note load in comments

[dalbeezy]

Looks a little different..

We are still working on the optimal space and position for all of our equipment, come in to be surprised on what I moved/installed…

Workout 11/16/2020

A - Every :90 x 5

3 Pull-up (any style, prep for workout) + 3 complex (work up to workout load) Complex = Power clean + Hang power clean + Push jerk

B - AMRAP 12 minutes

Run 800 meters (buy in)

then

5 Pull-up

5 Complex

1 Complex = Power clean + Hang power clean + Push jerk

Barbell - 115#/85#, DB 50#/35#

*scale pull-up to band assisted or Bent over row

[dalbeezy]

Recipe of the week - Gluten free cornbread stuffing

Recipe of the week - Gluten Free Cornbread Stuffing

Workout 11/15/2020

A - ALT EMOM x 10

5/5 Single arm floor press + 8 V-up

15 Russian KB swing + 3 Goblet squat

B - AMRAP 7

10 floor Press

20 Double Under

Rest 3 minutes

AMRAP 7

10 Deadlift

20 Air Squat

*Whole rounds only, score each AMRAP total rounds is score (not reps)

*Floor Press/DL = 2 x Db 50#/35# or BB

[dalbeezy]

How do you hold it

How do you hold a dumbbell overhead? Every tried the method Ken is doing here?

Workout 11/14/2020

A - Every :90 x 6

:15 sec L-hang + 2 Split jerk (esc load)

B - 5 x 2 minute rounds for max reps, rest 2 minutes between rounds

12 Toes 2 Bar

15/12 Calories

Max box jump (24”/20”) in time remaining

*score box jumps each round, lowest round is score

[dalbeezy]

Material process

Working on a new project to help complete our gym and choosing materials that will last us a lifetime.

Workout 11/13/2020

A - Alt EMOM x 10

5 Overhead squat (esc load)

4/4 1.25 Lunge + 4 Box step up

B - For time

30 Box Step-up (50#/35#) (24”/20”)

30 Overhead Lunge

30 Alt DB Snatch

30 Overhead Lunge

30 Box Step-up

*Time cap 15 minutes

[dalbeezy]

Keeping track

How do you keep track of your rounds? Workouts? Nutrition? For your workouts download the SugarWOD app (free resource for our members) to note scores and see your progress over time. If you haven’t been using anything time to get started so we know where you are headed!

Workout 11/12/2020

A - ALT EMOM x 8

4/4 1-Arm push jerk + 4 broad jump

20 Seated leg lift

B - For time

Row/Ski 1k, Bike 1.5 miles

Then 5 rounds

15 Med ball Clean (20#/14#)

10/10 1 Arm-Push Jerk (50#/35#)

Then Row/ski 1k, Bike 1.5 miles

*Time cap 20 minutes

[dalbeezy]

ARMISTICE

Happy Veterans Day - 7:30am and 9am classes only today

Coach Sarah will be in for the 7:30am class today

What is Veterans Day? Wikipedia

Workout 11/11/2020

A - Every 2 minutes x 6

1 Clean Complex (esc load)

Complex = 1 Power clean + 2 Hang power clean + 1 Power clean

B - “ARMISTICE”

AMRAP 11 minutes

11 Power clean (135#/95#)

11 Burpee over Bar

19 Deadlift

18 Push-up

[dalbeezy]

Holiday Schedule 11/11

Holiday Schedule Wednesday 11/11 7:30am and 9am class only

https://en.wikipedia.org/wiki/Veterans_Day

Workout 11/10/2020

A - Back Squat 6 sets x 4 reps,10 minutes to warmup then level load. 1 Set every 2 minutes.

B - For total time

20/15 Calories

Rest 1 minute

30/25 Calories

*sprint! All out effort on both portions

[dalbeezy]

Feeling like home

Starting to feel like home at our new space, Cat and Christine with a few plants that will be growing and living at Jigsaw 2.0. Thank you for the gift ladies!

Holiday schedule Wednesday 11/11 - 7:30am and 9am only

Workout 11/09/2020

A - Every :90 x 6

5 Power snatch (touch and go, esc load)

B - 0-5

For time 30 Single Arm Devils press (50#/30#)

5-15

10 minutes to find 2 rep Max Power Snatch

*Score Devils press time in notes and comments

[dalbeezy]

Recipe of the week - Pumpkin Cake

Recipe of the week - Pumpkin Cake

Holiday schedule Veterans Day Wednesday 11/11 - 7:30am and 9am class only

Workout 11/08/2020

A - ALT EMOM x 12

6 Alternating 1-arm Devils press

5/5 Seated single arm press

B - For time

30-20-15-10

Push Jerk

Box jump (24”/20”)

*PJ - BB - 95#/65#, DB 50#/35#

[dalbeezy]

Hydration Station

Water station is up and running!

Workout 11/07/2020

A - . ALT EMOM x 8

15 Wall ball

1 minute dead bug hold

B - 5 rounds for time

15 Thruster

Run 400 meters (around building)

*Scale to go unbroken on thrusters Barbell 95#/65#, DB 50#/35#

*18 minute cap

[dalbeezy]

Branding

More branding around the new gym space to come soon. Have any good ideas? Run them by me

Workout 11/06/2020

A - EMOM x 10

3 Muscle snatch (esc load)

B - AMRAP 12 minutes

15 American KB swing (53#/35#)

9 Calories

6 Push-up

[dalbeezy]

Welcoming smiling faces back

It’s great to see some familiar faces back in the gym and breaking in the new space! We would be glad to have everyone back so get in touch with us on how to get back started up!

Workout 11/05/2020

A - ALT EMOM x 8

12/12 Banded side step

:30 Sec Prone Knees to elbows

B - For time

Row/ski 2k meters, Bike 2.5 miles or run 2000 meters

*Start with and every 3 minute 25 sit-ups

*Stimulus = sub 15 minute effort

[dalbeezy]

Racked

Barbells are finding a home…

Workout 11/04/2020

A - EMOM 8 min

1 strict Pull-up + 10 Russian KB Swing

B - Deadlift for load (15 minutes)

#1: 7 reps

C - AMRAP 7 minutes

7/7 1-Arm Push Jerk (50#/35#) 7 Strict pull-up

[dalbeezy]

Flexing their power

Just a few of the awesome members that put in some work this weekend moving equipment. Can’t thank all of you enough for pitching in so we can all enjoy the new space!

Workout 11/03/2020

A - Alt EMOM x 8

5 Pike Push-up + 10 Shoulder taps

6 Box step up

B - 10 rounds for time (18 min cap)

20 Double under

7 Hang power snatch (75#/55#)

5 Box jump (30”/24”)