Make sure to Register for The Fittest Finals by 10:00 a.m.! Get with Jim or Natasha to sign up!
The Gym will be Closed Saturday November 17th – Sunday November 25th. We are moving into the new place. Sign up to help at the Gym!! New Address: 801 7th Ave W, Bradenton, FL 34205
Warm up: 40 second Handstand Hold, 10 Push ups, 10 Sit ups
1. Every 90 Seconds for 10 Sets:
2 Strict Press
2. For Time:
12, 10, 8, 6, 4, 2
Strict Pull up
Glute Ham Sit up
Front Squat
*Row 200 Meters after each Round.*
Make sure to Register for The Fittest Finals by Thursday @ 10:00 a.m.! Get with Jim or Natasha to sign up!
The Gym will be Closed Saturday November 17th – Sunday November 25th. We are moving into the new place. Sign up to help at the Gym!! New Address: 801 7th Ave W, Bradenton, FL 34205
Warm up: 500 Meter Row, 10 Good Mornings, 10 Hip Bridges
15 Rounds for Time:
1 Snatch
10 Wallballs
2 Deadlifts
20 Double Unders
The Gym will be Closed Saturday November 17th – Sunday November 25th. We are moving into the new place. Sign up to help at the Gym!!
Warm up: Empty bar power cleans and Front Squats, Glute ham Raises and Sit ups
1. Every minute on the minute for 16 Sets:
First 8 Sets: 1 Power Clean
Second 8 Sets: 1 Clean
3. As many Rounds as possible in 10 minutes:
10 Handstand Push ups
8 Box Jumps
6 Hang Power Cleans
TODAY is the LAST DAY for The Fittest 2018 Qualifier! All scores must be turned in tonight by 8:00 p.m.! Make sure to Register with Natasha at the Gym!
Today is the LAST DAY to make up or Re-Do Any Workouts!
IMPORTANT INFO:
The Gym will be CLOSED November 17th – November 25th as we are moving into the new location! Sign up to help at the Gym! New Address: 801 7th Ave W, Bradenton, FL 34205
Warm up: 200 Meter jog, 10 PVC Overhead Squats, 10 Sit ups
1. Every 3 minutes for 5 sets:
5 Overhead Squats
2. For Time:
400 Meter Run
40 Dumbbell Snatches (20 Per Side)
300 Meter Run
30 Dumbbell Thrusters
200 Meter Run
20 Dumbbell Burpees
100 Meter Run
10 Dumbbell Overhead Lunge (5 Per Leg)
“HARPER”
As many rounds as possible in 23 minutes:
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.
He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
First posted Dec. 26, 2015
The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym!
Warm up: 10 Push ups, 10 Sit ups
1. The Fittest 2018 Qualifier Workout 1:
PART B: Find a One-Rep-Max Bench Press
Part B – There is no Time Element for this Workout. You must un-rack your own bar. Your goal is to lift the heaviest weight you can for one rep. You MAY have a spotter for this workout but if they touch your bar at ALL then that rep does not count.
2. The Fittest 2018 Qualifier Workout 1: (Rest at least 10 minutes before doing Part A)
PART A: Max Reps in One Set of Bench Press
Part A – There is no Time Element for this Workout. Your goal is to complete as many reps as possible in one set at the determined weight. The set begins when the bar is lifted off the rack and is complete once the bar is re-racked. You MAY have a spotter for this workout but if they touch your bar at ALL then that rep does not count.
Weights for Part A:
RX Male: 185
RX Female: 113
Intermediate Male: 155
Intermediate Female: 93
Scaled Male: 135
Scaled Female: 73
Beginner Male: 95
Beginner Female: 63
Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.
*For all Workouts Women’s bars are 33lb when empty*
Score: There are two scores for this Workout. Part A = Total Reps . Part B = Heaviest Weight Lifted
Standards of a Bench Press: Rep Starts at the Top with arms fully locked out. Then the bar must be lowered to the chest, make contact with the chest, and then be pressed back to arms fully locked out. During the entire Rep your butt must remain in contact with the bench and your feet must be touching the floor.
The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym!
If you have any Workouts to make up for The Fittest 2018 Qualifier Please do so at any time!
Warm up: Get a Jump Rope
1. Every minute on the minute for 40 minutes:
1st Minute: 100 Meter Run
2nd Minute: 100 Meter Row
3rd minute: 30-45 seconds of Double Unders
4th minute: 30-45 Seconds on Bike
The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym!
Warm up: Warm up your barbell movements with an empty bar, set up all the things
The Fittest 2018 Qualifier Workout 3:
For Time: (There is no Time Cap!)
50 Wallballs / Power Wallballs
25 Hang Power Cleans
40 Pull ups / Australian Rows
20 Front Squats
30 Box Jump Overs / Step up and Over
15 Hang Power Snatches
20 Handstand Push ups / Push ups
10 Full Cleans
10 Toes-to-Bar / Sit ups
5 Overhead Squats
Workout Variations:
RX Male: RX Female:
Wallballs @ 20 to 10FT Wallballs @ 14 to 9FT
Barbells @ 135 Barbells @ 93
Pull ups: Any Style Pull ups: Any Style
Box Jump Overs @ 24” Box Jump Overs @ 20”
Handstand Push ups: Any Style, NO Ab Mat Handstand Push ups: Any Style, NO Ab Mat
Toes-To-Bar: Yes Toes-To-Bar: Yes
Intermediate Male: Intermediate Female:
Wallballs @ 20 to 10FT Wallballs @ 14 to 9FT
Barbells @ 115 Barbells @ 73
Pull ups: Any Style Pull ups: Any Style
Box Jump Overs @ 24” Box Jump Overs @ 20”
Handstand Push ups: Any Style, 1 Ab Mat Handstand Push ups: Any Style, 1 Ab Mat
Toes-To-Bar: Yes Toes-To-Bar: Yes
Scaled Male: Scaled Female:
Wallballs @ 20 to 10FT Wallballs @ 14 to 9FT
Barbells @ 95 Barbells @ 53
Pull ups: Australian Row(see Video) Pull ups: Australian Row(see Video)
Box Jump Overs @ 24” Box Jump Overs @ 20”
Push ups (see Video) Push ups: To 1 Ab Mat(see Video)
Sit ups: Touch to plate (see Video) Sit ups: Touch to plate (see Video)
Beginner Male: Beginner Female:
Power Wallballs @ 14 to 10FT Power Wallballs @ 10 to 9FT
Barbells @ 75 Barbells @ 43
Pull ups: Australian Row(see video) Pull ups: Australian Row(see video)
Box Step Overs @ 24” Box Step Overs @ 20”
Push ups: To 1 Ab Mat on 2” plate Push ups: To 1 Ab Mat on 2” Plate
Can be on Knees(see Video) Can be on Knees(see Video)
Sit ups: Touch to plate (see Video) Sit ups: Touch to plate (see Video)
Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.
*For all Workouts Women’s bars are 33lb when empty*
Score: There is One Score = Time to Complete
Movement Standards:
Wallballs: Rep begins at a standing position holding the Medicine ball in the Front Rack. You then descend into a full squat with hip crease dropping below the knee and then drive out of the squat and throw the ball to the target. The ball must make contact with the target for the rep to count.
Power Wallballs: Rep begins at a standing position holding the Medicine ball in the Front Rack. You then dip and throw the ball to the target. A Full Squat is not required. The ball must make contact with the target for the rep to count.
Hang Power Cleans: Bar must be brought from the floor to a standing position then lowered to the hang position. Each rep is complete when the bar is in contact with the shoulders with elbows slightly in front of the bar and knees and hips fully locked out in a standing position. Then and only then can the bar be lowered back to the hang for another rep.
Pull ups: Any style of pull up is allowed, strict, kipping or butterfly. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when chin reaches over the height of the pull up bar.
Australian Row Scaled: Set up a barbell on a squat rack by first laying flat on the ground and reaching arm to a fully locked out position next to the uprights. Set up barbell right above your max reach. Then place feet flat on the floor and raise hips in the air. Each rep begins with arms fully locked out and ends when contact with the chest is made with the barbell.
Australian Row Beginner: Set up a barbell on a squat rack by first standing next to the uprights. Set up barbell right at biggest part of your chest. Then place feet anywhere in front of the barbell. Each rep begins with arms fully locked out and ends when contact with the chest is made with the barbell.
Front Squats: Bar will be taken from the floor. Each rep will begin in a standing position. You will then descend into a full squat with hips dropping below the knee. The rep is counted when your knees and hips are locked out in fully locked out standing position. Then and only then may you descend for another rep. You may do a full squat clean to start your first rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.
Box Jump Overs: Rep begins with a two foot jump off of the floor facing the box. It ends when both feet are on the floor on the opposite side of the box. There is no need for full extension on top of the box. Each rep must begin facing the box.
Box Step Overs: Rep begins with both feet on the floor facing the box. It ends when both feet are on the floor on the opposite side of the box. Both feet do not need to make contact with the box, but your trailing foot must go over the height of the box. There is no need for full extension on top of the box. Each rep begins facing the box.
Hang Power Snatches: Bar must be brought from the floor to a standing position then lowered to the hang position. Each rep is complete when the bar is over the head and arms, knees and hips are fully locked out in a standing position. Then and only then can the bar be lowered back to the hang for another rep.
Handstand Push ups: Any style of Handstand push up is allowed, strict or kipping. Rep begins in a handstand, then the head must make contact with the floor or Ab Mat. It ends when arms are fully locked out with feet touching the wall.
Push ups: All push ups must start in a locked out plank position (NOT THE GROUND). Your feet should not leave the ground during the push up. Once in a plank position you will lower yourself to touching the floor or ab mat and then push back to the plank position. The rep is counted when you return back to a arms locked out plank position. Beginners can do push ups from your knees but all other standards apply.
Full Cleans: Each rep is from the floor and caught in a full squat(hip crease below the knee). The rep is counted when you stand up with knees and hips fully locked out and elbows slightly in front of the bar. Then and only then may the bar be dropped or lowered back to the floor for the next rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.
Toes-to-Bar: Strict or kipping toes-to-bar is allowed. The rep must start with arms fully locked out and feet off of the floor. The feet must go behind the body and then be brought to the pull up bar and make contact. Both feet must touch the bar in between the hands.
Sit ups: Each rep will start laying flat on the floor. You will touch the floor behind your head and then touch the plate placed in front of your toes. You can use any plate that is 2” or thinner. You may use an ab mat if you like but it is not required.
Overhead Squats: Bar will be taken from the floor. Each rep will begin in a standing position with the bar fully locked out overhead. You will then descend into a full squat with hips dropping below the knee. The rep is counted when your arms, knees and hips are locked out in fully locked out standing position. Then and only then may you descend for another rep. You may do a full snatch to start your first rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.
The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym!
Warm up: 500 Meter Row, Empty bar Clean and Jerk Work
1. Warm up your Clean and Jerk.
2. The Fittest 2018 Qualifier Workout 2:
PART A: Every minute on the Minute for 5 Minutes (Minutes 0:00, 1:00, 2:00, 3:00, 4:00):
Every minute on the minute do 1 Clean & Jerk, Then in the remainder of the minute accumulate as many Calories on the Rower as possible.
PART B: Minutes 5:00-12:00:
7 Minutes to Find a One-Rep-Max Clean & Jerk.
Part A – You must use a Concept 2 Rower when completing this Workout. At the start of 3, 2, 1 GO do 1 Clean & Jerk at proscribed weight, Then Row for Calories in the remainder of the minute, At the 1 minute mark hop off the Rower and do 1 Clean & Jerk, Then Row for Calories, Continue this until the 5 minutes is up. Your Rower can stay on throughout the 5 minutes and just be adding Calories.
RX Male: 205
Intermediate Male: 185
Scaled Male: 155
Beginner Male: 95
Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.
*For all Workouts Women’s bars are 33lb when empty*
Part B – At the 5 minute mark you can begin doing your max Clean & Jerk. You can add weights to your bar used for Part A. You can take as many attempts as you would like in the 7 minutes. The Rep must be Completed within the 7 minute time frame to count.
Score: There are Two Scores for this Workout. Part A = Total Calories Rowed in the 5 minutes. Part B = Heaviest Weight Lifted.
Standards for a Clean & Jerk: You can do a Power Clean or Full Clean, a Push Jerk or Split Jerk, even a Strict Press or Push Press is fine. The bar must leave the floor at the beginning of the rep, make contact with the shoulders and then at the completion of the press the knees, hips, elbows must be locked out with feet under shoulders.
The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym!
Warm up: 200 Meter jog, 10 PVC Overhead Squats, 10 Sit ups
1. Every 2 minutes for 9 sets:
First 3 sets: 2 Overhead Squats
Second 3 sets: 3 Front Squats
Third 3 sets: 4 Back Squats
2. The Fittest 2018 Qualifier Workout 4:
8 Minutes to Complete as Many Reps as possible
Workout Variations:
RX Male: RX Female:
5 Ring Muscle ups 2 Ring Muscle Ups
5 Thrusters @ 155 4 Thrusters @ 103
5 Hand-Release Burpees Over Barbell 6 Hand-Release Burpees over Barbell
Intermediate Male: Intermediate Female:
3 Bar Muscle ups 1 Bar Muscle Up
5 Thrusters @ 135 4 Thrusters @ 83
5 Hand-Release Burpees Over Barbell 6 Hand-Release Burpees over Barbell
Scaled Male: Scaled Female:
5 Pull ups 2 Pull Ups
5 Thrusters @ 115 4 Thrusters @ 63
5 Hand-Release Burpees Over Barbell 6 Hand-Release Burpees over Barbell
Beginner Male: Beginner Female:
5 Thrusters @ 75 4 Thrusters @ 43
5 Hand-Release Burpees Over Barbell 6 Hand-Release Burpees over Barbell
Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.
*For all Workouts Women’s bars are 33lb when empty*
Score: There is One Score = Total Reps Complete
Movement Standards:
Ring Muscle up: Any style of muscle up is allowed, strict, kipping or butterfly. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when arms are in a fully locked out position above the rings.
Bar Muscle up: Any style of bar muscle up is allowed, strict or kipping. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when arms are in a fully locked out position above the bar.
Pull up: Any style of pull up is allowed, strict, kipping or butterfly. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when chin reaches over the height of the pull up bar.
Thruster: Bar will be taken from the floor. Each rep will begin in a standing position with the bar in the front rack position. You will then descend into a full squat with hips dropping below the knee. Then drive up into a press overhead. The rep is counted when your arms, knees and hips are locked out in fully locked out standing position. Then and only then may you descend for another rep. You may do a full clean to start your first rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.
Hand-Release Burpee over bar: The rep will start at a standing position on one side of the barbell. You may jump back or step back into the bottom of a burpee, at the bottom of the burpee you must release your hands off the floor, then you can come up from the floor, you may step or jump forward. Next you will jump over the barbell to the opposite side with a two foot jump either sideways or forward. The rep is counted when both feet touch the floor after the jump over the bar. There is no requirement to stand all the way up at the top of the burpee and you can either face the barbell or be lateral next to the barbell when completing your reps. Beginners may step over the bar.
