Thursday, June 22, 2017


Skill Work for Thursday!

Check out part one of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

          “Cleared for Landing”              What to do before entering Amplify

THURSDAY
Skill Work
Double Unders [Video]
Pull-ups [Video]

EMOM for 12 Minutes:
• Minute 1: 40 Double Unders
• Minute 2: 12 Pull-ups

Conditioning
For Time:
Row 1000 meters
100 Push-ups
100 Sit-ups

Double Unders

Wednesday, June 21, 2017


Back Squats and an AMRAP for Wednesday!

Check out part one of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

          “Cleared for Landing”              What to do before entering Amplify

WEDNESDAY
Strength
Back Squat [Video]
Complete 5-5-3-3-1-1 Reps of Back Squat.
Chose a starting weight and build as you go.

Conditioning
AMRAP in 15 Minutes:
• 8 Unbroken Power Snatch (#115/75)
• Run 200 meters
• 16 Dumbbell Step-ups (#35/25)

Back Squat

Tuesday, June 20, 2017


Clean Complex and more for Tuesday!

Check out part one of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

          “Cleared for Landing”              What to do before entering Amplify

TUESDAY
Strength
Power Clean [Video]
Clean [Video]
Hang Clean [Video]

Take 15 minutes and work on this Clean Complex:
1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean

Conditioning
21-15-9 Reps For Time:
• Calorie Row
• Calorie Airdyne
• Kettlebell Swings (#55/35)

Hang Cleans

Monday, June 19, 2017


Conditioning work for Monday!

Check out part one of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

            “Cleared for Landing”              What to do before entering Amplify

MONDAY
Conditioning
Part 1
AMRAP in 6 Minutes:
• 6 Deadlifts (#155/105)
• 6 Bar Facing Burpees

Part 2
Beginning on a 4-Minute Clock:
2 Rounds Of:
• 12 Overhead Squats (#95/65)
• 12 Toes to Bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds Of:
• 10 Overhead Squats (#135/95lbs)
• 12 Toes to Bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds Of:
• 8 Overhead Squats(#165/115lbs)
• 12 Toes to Bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds Of:
• 6 Overhead Squats (#185/125lbs)
• 12 Toes to Bar

Stop at 16 minutes.

Overhead Squats

Saturday, June 17, 2017


Saturday Partner WOD!
8am Bootcamp, 9am CrossFit, 10am Open Gym

Announcement
Sunday 10am class is cancelled.
Sorry for any inconvenience.

SATURDAY
Partner Workout
3 Rounds For Time:
• Run 800 meters together
• 30 Deadlifts (#225/155)
• 8 Rope Climbs (Scaled: 24 Strict Pull-ups or Ring Rows)

Rope Climbs

Maximizing Your Amplify Experience

Part 1: “Cleared for Arrival”
Before Entering Amplify

Prior to setting foot in the gym, some items need to be in place to ensure success with any fitness program. For us at Amplify, we pride ourselves in understanding that the development of the whole person is the ultimate goal; we always want to consider the entire spectrum of health and wellness: a balance of physical, mental, emotional, and social well-being.

This means we should first acknowledge time outside of the gym in order to help facilitate personal progress in your fitness journey and in life.

To start, here are some “to-do’s” before coming to class.

Beginners:
First off, welcome! You’ve taken control of your fitness journey, and in looking for a safe and reliable place to land, you decided on us.

Some newbies come to us with absolutely no fitness background. Others are athletes looking for the next step in life or have been in and out of other programs before settling on Amplify. No matter what, no matter how intimidating it may feel, and no matter how much turbulence life has had before now, we are here to make that transition as smooth as possible. We’re glad you landed on Amplify.

1.) See the big picture.
Strength and conditioning takes time. Fitness is both a journey and a destination, although in this analogy we never really “get there,” we just arrive at layovers– short-term benchmarks where we refuel and reenergize to keep working our way towards the next goal. Keep in mind, it doesn’t all have to happen in one workout. Set a one month goal. Set a summer goal. If you want, set lots, aim high. But see them through. How? Write them down. Tell other people. Amplify coaches are here to help, so ask questions!

2.) Plan ahead.
We already set the daily workout, so that’s easy. But by planning your set days each week, checking the workout and any related videos ahead of time, and coming in with a plan of action, this not only shows true commitment but it’s also mentally easier once you set foot in the gym. And no extra baggage! Work around your career and social calendar, just for an hour. Allow yourself that. Let the only weight on your shoulders be that of the barbell, and the only stress be that of the MetCon.

3.) Hold yourself accountable.
While it’s okay to miss workout days, it’s not okay for it to become a habit. You didn’t register as an Amp member to stay home. We host nutrition challenges, so become involved! Use Wodify or a personal journal as a workout log to see your progress. Need more help? Find a copilot. Connect with a buddy in the same class hour as you and create weekly check-ins.

Veterans:
Thanks for continuing to fly the friendly skies with Amplify. You are the heart and soul here, so your preparation is not to be neglected. Even after months or years at the gym, we could all use refocus and reminders.

1.) Don’t become complacent.
No recycled air here. If you haven’t felt stagnant, good on you. However, if you think your fitness journey is now an overcrowded flight circling the runway, then we need to find new motivation. How? See #2 and #3.

2.) Revisit goals.
It is just as important to examine your own goals as it is for a beginner. Life changes, and so should your outlook on approaching your fitness regimen with fun and fury. You know how exciting it is to have small victories or PR after years of hard work, but also remember to smile at life’s setbacks. That’s just headwind, after all, so set a new standard and attack. Change your altitude to improve your attitude.

3.) Maintain priorities.
Family and friends matter. Put those life essentials on level with your personal health. Along with social health development should be your physical well-being, and vice versa. After all, you can’t be there for loved ones if you literally can’t be there because of a lack of wellness. There’s always a big picture involved; invest in yourself in order to invest in others. Adjust for heavy winds, and keep navigating.

Recommended Reading:
Goal Setting
Simple tips on how to plan your summer workouts and reap the benefits come fall.

The Fitness Equation
Things can look so simple on paper: fuel, work, rest, repeat. So where do we go wrong? Check out the basic recipe for success in physical fitness.

Cherry Picking
Why shy away from the very workouts you need? See recommendations on how to avoid laziness.

 

This is part one of a six-part series entitled Maximizing Your Amplify Experience. Stay tuned for more.

– Scott, 6.16.2017

Friday, June 16, 2017


Cleans and some tough Conditioning for Friday!

Announcement
Sunday 10am class is cancelled.
Sorry for any inconvenience.

FRIDAY
Strength
Clean [Video]
Complete 6 sets of 1 Pause Clean + 1 Split Jerk.
Pause below the knee. Full squat.
Choose your own weight based on how you feel.

Conditioning
3 Rounds, With a 20 Minute Time Cap:
• 50 Double Unders
• 25 Wall Ball Shots (#20/14)
• 15 Handstand Push-ups (Scaled: Push Press #95/65)
• 5 Squat Cleans (#205/145)

Pause Clean

Thursday, June 15, 2017


Conditioning Work for Thursday!

THURSDAY
Conditioning
Part 1
EMOM for 12 Minutes:
• Minute 1: 10-14 Burpees
• Minute 2: 10-14 Kipping or Butterfly Pull-ups

Part 2
Every 5 Minutes for 15 Minutes:
• Run 200 meters
• 15/12 Calorie Row
• 10/8 Calorie Airdyne

Kipping Pull-ups

Wednesday, June 14, 2017


Back Squats & Conditioning for Midweek!
Plus, we have our free Obstacle Course Racing intro class at 8pm.
Full schedule with OCR coach Sarah will begin next week.

WEDNESDAY
Strength
Back Squat [Video]
Complete 10-8-6-4-2 Reps of Back Squat.
Chose starting weight and build as you go.

Conditioning
With a 16 Minute Time Cap:
50 Wall Ball (#30/20)
40 Box Jumps (24″/20″)
30 Burpees
20 Power Cleans (#135/95)
10 Man Makers (#35/25)

Back Squat

Tuesday, June 13, 2017


Snatch work and more for Tuesday!

Sign up for the Granite Games!
GraniteGames.com
Why not? Rx and Scaled options of online competition available.

TUESDAY
Strength
Snatch [Video]
Complete 8 sets of 1 Pause Snatch. Below the knee. Full squat.
Choose your own weight based on how you feel.

Conditioning
With a 20 Minute Time Cap:
Run 800 meters
21 Power Snatches (#75/55)
Run 600 meters
15 Power Snatches
Run 400 meters
9 Power Snatches
Run 200 meters

Pause Snatch