2/1/2019


Grand Trunk CrossFit – CrossFit

Warm-up

90 seconds of shuttles

30 pass throughs

3 rounds

10 CS snow angels

5 OHS

5 hang power cleans

5 BB push jerks

Mobility

box hip stretch

box shoulder stretch

Weightlifting

Bench Press (2 RM)

14 minutes to get to your 2RM

Metcon

Metcon (Time)

2 rounds

15 clean and jerks 135/93

60 DU

15 power snatches
choose a weight you could do at least 5 UB reps for both clean and jerk and power snatch

Accessory

TABATA

pushups

1/31/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes Row

3 rounds

5 good mornings

5 back squats

5 wb cleans

Mobility

couch stretch

Weightlifting

front squat/back squat

7/13 squat cycle
using 90% of your new 1 RM front squat. do 85-90% of that. if you jumped up more last week, do 5lbs more than last week. 6 sets complete 3 front squats then rack the bar and do 6 back squats immediately.

*every 2:10

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

10 deadlifts 225/155

20 wall balls 20/14
choose a DL weight that you can do UB through the 1st 2 rounds

1/30/2019


Grand Trunk CrossFit – CrossFit

Warm-up

90 seconds of shuttles

3 rounds

10 CS ATYT

10 BB strict press

10 BB front squat

Mobility

foam roll/smash

Weightlifting

Push Press (5-5-5-5-5)

from the floor

do 5 sets of 5 climbing between your 60-85%, working every 2 minutes, but before you do your set of 5 push press do 40 DU, for some of you your weight will determined by how much you clean…

record your heaviest weight stay true to the push press

Metcon

Metcon (Time)

40/32 Cal Bike

80 KBS 53/35

40 HSPU
12 MTC

Accessory

5×5 strict T2B

1/29/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute Bike

3 rounds

10 lunges

10 pushups

10 lateral hops

Mobility

pigeon stretch

banded shoulder stretch

Metcon

Metcon (Time)

5 rounds

15/12 Cal Row

15 DB walking lunges 50/35

15 Burpees over rower

rest 1 minute
score is total time,

DB held at sides.

scale the reps if you can’t go under the 25 MTC

Accessory

TABATA

plank hold

TABATA

V-ups

How to Fit In Your Fitness


If you are a like a lot of people, making time to get fit is one of your resolutions for 2019. If you’re still keeping at it 23 days into the new year, congratulations. The majority of folks give up on their resolution by February. If you can keep yours going, you’re ahead of the game.

Still, finding the time to fit in fitness is hard, even with the best of intentions.

Work, after-school activities, and life can make it hard to get to the gym, when all you want to do after a long day is veg out on the couch and watch Netflix.

We’re here to tell you it doesn’t have to be hard to stick with a fitness routine, but you have to work hard (in some cases) to keep it going.

In the spirit of helping you stick to your commitment to fitness, here are some ways to fit in a fitness routine when life gets hectic (read: every day of your life).

Schedule It

Just as you would a meeting or a child’s event at school, schedule your workout on your calendar, along with the rest of your daily activity. This way, you are more likely to make time for it if it’s taking up time on your agenda in black and white.

Most of us who work with others need to put time on their calendars to meet. If you are in this position, you’ll agree that very rarely do you not go through with it if it’s blocking off a part of the day.

Even if you’re working out early in the morning before work, put the time on your calendar. It’s a little trick to improve the chances you’ll get to the gym.

Do It First Thing in the Morning

It can be hard dragging yourself out of bed in the morning, especially in the winter when it’s freezing outside. But working out first thing in the morning is one of the best ways to ensure you get your fitness in on a regular basis.

Not only does it mean you’ll feel better about yourself when you lounge on the couch in the evening (because you know you did something good for yourself) but working out in the morning actually increases metabolism and gives you more energy to get through your day. That’s something that not even your first cup of coffee can provide.

If you have a desk job, you might want to also pack a healthy snack so you don’t make poor nutrition choices when the post-workout hunger hits. Going straight from the gym to your desk will mess with your routine for a few weeks, but your body will soon get used to it and you’ll find yourself with much more energy than if you rolled out of bed and went straight to work.

Find A Workout Buddy 

Whether it’s working out or quitting smoking, finding someone to hold you accountable is key if you want to stick to a routine.

Knowing there is somebody waiting for you to drive to the gym in the morning is enough pressure to get you out of bed and moving, because neither of you wants to be the one who has to cancel.

Plus, it’s nice to have somebody you can complain to about how sore you are after the WOD who actually understands true soreness. It’s just not the same complaining to Sally in accounting about why your shoulders are sore from all of the thrusters you did.

Just Get in the Car

Sometimes it just boils down to getting in the car and putting it in drive. Once you are on your way, it’s harder to turn around and go home than it is to keep driving to the gym. And, once you’ve stepped foot in the box, you’re locked in.

We’ve yet to see a study back this up, but 80 percent of going to the gym is just getting there. Once that seemingly monumental task is checked off the list, all you have to do is move your body, along with the rest of your classmates.

There you have it. Four tips for how to fit in your fitness when life starts to get in the way.

We all have the same amount of time in the day, so it boils down to how effectively to use those hours. If you follow some of our ideas, we believe you’ll find it easier than you think to add working out to your daily to-do list.

Interested in trying CrossFit at Grand Trunk? Sign up for a free, no-sweat intro today!

1/19/2019


Grand Trunk CrossFit – Barbell Club

Warm-up

tempo strict press (8-8-8)

3 up/2 down

increase weight if possible

Weightlifting

Weightlifting

below the knee power clean

load up to just above the knee

3@60%

3@65%

3@70%

3@75%

3@75%

3@75%

Weightlifting

1.5 Back Squat

Full squat come up to parallel drop down and up all the way is 1 rep
2@70%

2@75%

2@80%

2@80%

Accessory

Seated Box Jumps (5×5)

super set with situps

Sit-ups (5×10)

1/17/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute cardio

3 rounds

10 BB HPC

10 BB push press

10 CS snow angels

Mobility

quad smash/ foam roll

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

5 clean and jerks 155/110

5 bar facing burpees

rest 2 minutes

AMRAP 3

4 clean and jerks 185/135

6 bar facing burpees

rest 2 minutes

AMRAP 3

3 clean and jerks 205/150

7 bar facing burpees
these are ment to be sprints building with heavy weight

Gymnastics

Metcon (Distance)

5 rounds

(1 round every 2 minutes)

35 DU

ME handstand walk
1 round-working every 2 minutes

do 35 DU and with the remainder of the time Max distance HS walk or scale to ME strict HSPU or shoulder touches

GTCF Coach Energized by Helping Members Succeed


Ryan Chipka has a hard time standing still, both physically and geographically.

Over the past handful of years, Ryan has moved from Rochester, Michigan to Toledo, Ohio; to Virginia to be with his wife, back to Toledo to coach baseball, then back to Michigan where he is currently the director of program development for the University of Michigan’s baseball team.

Oh, and the dude tries to fit in two workouts a day when he can.

What have you done lately?

After Ryan discovered the sport of CrossFit living in Rochester, MI, he knew that wherever he ended up with his wife, he would immediately seek out a CrossFit box that he could call home. At Grand Trunk CrossFit, he’s found just that, even going so far as to become a coach in his spare time.

“These are my people,” says Chipka.

An analytical mind, Chipka brings a different approach to his classes. He wants to help improve athlete performance by giving them a different point-of-view to focus on as they work through a WOD.

“CrossFit is always going to humble you but that doesn’t mean you can’t get better,” he says. “Sometimes it’s as simple as taking a short video of an athlete’s form and texting it to them so they can see, visually, what they need to work on.”

Ryan is always looking for ways to make others better, which extends to his work with the Michigan baseball team.

Without going into too much detail and giving away too many secrets, we can say that Ryan works hard with the players to give them every opportunity to succeed on the diamond.

Whether that involves coming up with innovative ways to take advantage of video, or encouraging them to make Murph a part of their offseason training regiment, Chipka doesn’t allow himself to get static when he’s doing his work, so neither should the athletes he leads.

“The ‘All Blacks’ New Zealand rugby team has a motto: ‘When you get to the top, change your game.’ I find that pretty fascinating and it’s something I try to instill in everyone I coach,” he says. “You can only get so far resting on your laurels, which is why I was drawn to CrossFit right away.”

Chipka’s embrace of CrossFit came about because it was a way to see his weaknesses exposed, giving him something to focus on during his workouts. But he has never been averse to physical fitness, which makes him a, well, a chip off the Chipka block.

His wife Audrey; brother, Jordan, and his sister-in-law, Miya, are all members at Grand Trunk.

His older brother, Dan, coaches high school football in their hometown of Toledo and his youngest brother, Jake, runs marathons out west in Washington.

Coaching and staying active runs in the family. But, when you get down to it, it’s the service aspect of coaching that has the most appeal.

“So many people can find themselves in a rut – whether it’s fitness or whatever – that just listening to them actively can make all the difference,” says Ryan. This is something that has really excited me from a coaching standpoint.”

And it’s the change he sees in people that keeps him invested in the coaching.

“Every day I see members show up from all different walks of life and compete against who they were yesterday,” he adds. “They’re learning something new, challenging themselves, setting goals, achieving them and coming back for more, even when soreness sets in. I love it; it energizes me.”

One thing that caught him a bit by surprise has been the openness of the athletes when it comes to bending his ear.

“People are very open to advice from others, which makes the process of coaching so satisfying when you can break through and help them get better.”

The ability to listen well is not something that’s taught, and it’s why Ryan has become so fond of Grand Trunk.

“Brooklyn (GTCF co-owner) is so unbelievably good about listening to you when you have an idea for the box that you want to bounce off of him,” says Ryan. “I’m not sure you would find an owner anywhere who is as open and hungry to create a better box environment for all members.”

Ultimately, what drives Ryan to be his best at Grand Trunk when he’s coaching, and at Michigan when he’s working on different programs, is the desire to become the best version of himself so that he can help others become the best versions of themselves.

“People want to get better at whatever it is they are working on, whether it’s fitness or learning how to play the guitar,” he says. “By actively listening, you’re giving them a piece of you that they might need at that very moment, which is an incredibly powerful thing.”

1/16/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

3 rounds

5 BB thrusters

5 BB DL

10 PVC wind mills

Mobility

couch stretch

banded shoulder

Weightlifting

front squat/back squat

7/13 squat cycle
17-18 minutes total

using 90% of your new 1 RM front squat. do 80-85% of that. if you jumped up more last week, do 5-10lbs more than last week. 5 sets complete 4 front squats then rack the bar and do 8 back squats immediately.

*every 2:15

Metcon

Metcon (AMRAP – Reps)

4 rounds

1 MIN: wall balls 20/14

1 MIN: DB Snatch 50/35

1 MIN: Cal Row

1 MIN: rest

Speed Is A Skill


Depending on your sport, the importance of speed could be a defining characteristic of your success. Naturally track and cross country athletes want to run fast, but speed can help in almost all team and individual sports where strength and conditioning comes into play. Whether you’re a running back who needs to hit the gap just a split second before the linebacker can wrap you up, or a basketball player who needs to explode past the defender for a layup, speed can be your best friend on the field or court.

Given all else, a faster athlete tends to be a better one and luckily many of the defining characteristics of speed are skill-based. That means they can be trained and improved upon. It is important to work with a coach who can teach you the skills and mechanics you need to learn. When improving speed is the focus you need to make progress in at least one and possibly all three areas of strength, mobility, and mechanics.

Strength

An athlete can become faster by improving their absolute strength and relative strength to their body weight. This can be achieved through a combination of resistance training and plyometric exercises. Heavy squats and deadlifts will help develop the the motor unit recruitment and force production ability of the leg muscles.

Plyometric exercises like box jumps will strengthen connective tissue and improve the stretch shortening cycle in the muscle. Athletes will grow stronger and more powerful and this will directly correlate with increases in speed. Working with a coach who is well-versed in speed development will help you get results quickly as well as stay injury free.

Mobility

Improving mobility — the ability of your joints to move freely and easily — can directly improve your speed. This is primarily due to the increase in stride length when the hips, knees, and ankles have full range of motion. This allows for greater muscular contraction due to the body having a higher threshold for motor recruitment. Your coach should explain the proper way to dynamically stretch, warmup, cool down, and mobilize as a part of your program. It is important to discuss any past injuries with your coach so they can help you to the best of their ability.

Mechanics

The foundational movement pattern of running is a skill just like any other. Learning how to generate power through the proper mechanics can be a game changer for many athletes and may make you feel like you are running for the first time all over again.

The timing, stride length, ability to change directions, and use both the arms and legs for explosive movement are all essential skills to improve speed. Your coach will be able to address your unique needs and provide the proper guidance to dial in your mechanics.

If you are serious about improving speed to crush it in your sport, seek out one of our coaches to develop a training plan to reach your goals.