Blog Archives

WOD 03/01/2013

2/28/2013

Bring a friend if you like on Saturday...Partner Wod as usual and we'll be capable of having 14 people going at once.
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Tomorrow, Saturday and Monday...those of you participating in the open, should try to fit the below bonus work/practice into your gym time. So come early or stay late. Most importantly, you have only until Sunday at I believe 7 PM Central time...to sign up for the Open. Please talk to me if you have any questions. Anyone at any level can participate.

Snatch - Pwr and Full from floor as well as hang positions
Pistols - if capable, to a box if not (work on it, you might surprise yourself)
Chest to Bar pullups
DU's
Perfectly Vertical KB swings
T2B's
K2E's
100 Burpees (yes...I said 100 burpees)
HSPU's
Hand release pushups
Thrusters
I probably think of some more things later...but that's good for now.
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Warm Up: Squat, Overhead and Front Rack Position Mobility, Burgener Warmup with a bar, Line Drills
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WOD: 5 RFT
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
Loads:
RX plus 155/115
Rx 135/95
Masters 115/75
Scaled 95/65

WOD 02/27/2013

2/26/2013

Great work today on the Filthy 50 everyone. See...all of you that were scared/nervous...it was no more a bigger deal than any of the other WOD's we do was it? Several of you dropped quite a few minutes off of your previous best as well.

Warm Up: Mobility, Line Drills
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Strength Work (3 Attempts at 5 Rep Max)
Deadlifts 5-5-5
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WOD: 20 Minute AMRAP
Row 500 Meters
25 Air Squats

02/26/2013

2/25/2013

Warm Up: Mobility, Row 500 Meters, go through the movements you're going to be doing in the WOD...5 reps each
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WOD: “Filthy 50” For time:

50 Box jump 24"

50 Jumping pull-ups

50 Kettlebell swings 35#

Walking Lunge, 50 steps total

50 Knees to elbows

50 Push press 45#

50 Back extensions or Good Mornings 45/35 – torso horizontal with floor

50 Wall ball 20/14

50 Burpees

50 Double Unders

February 24th, 2013

2/24/2013

Warm Up: Overhead mobility,
3 Rounds NFT(Not for time)
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength Work
Push Press 5-5-5
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WOD: 4 RFT
400 Meter Run
5 Rounds of
10 Push Ups
10 Pull Ups
Just in case there's any confusion...this will mean a total of 1 mile of running and 200 pullups and 200 pushups...partitioned...but nevertheless...that many.
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The FA5K run for Lakeside Schools was pretty fun even with the chilly temperatures. Randy Posey 2nd, myself 3rd and Meredith 5th overall. Tucker's brother Mason who will be back with us this summer, finished 4th a split second behind me. Patricia was the 3rd overall female finisher. Can't wait to see Patricia back where she was a few years ago...she'll be beating every one of us.

WOD 02/23/2013

2/22/2013

Remember...classes start 30 minutes later than usual tomorrow...8:30, 9:30 and 10:30 AM
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Warm Up: Ankle and calf mobility for the run, shoulder mobility for skll work, do more run/sprint prep between skill work attempts
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Skill Movement: Skin the Cat and L Sit Hold off Plyo Boxes
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Endurance: 5 Rounds of 3 Minutes on and 3 Minutes off
Run 400 Meter then Max Cal Row
*Score is total calories*
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Couple of great videos with Kelly and Carl and then John.

WOD 02/22/2013

2/21/2013

Tomorrow mornings classes will be at normal times. Afternoon classes will be pushed back 30 minutes. I'm not certain I can be there by 3:00 PM and I know Cory can't be there until about 3:20 PM. I hope no one is too inconvienced too much.

Saturday, several of us are running in a 5K race out at Garvin Woodlan Gardens at 7 AM. So, just in case...we'll start 30 minutes later than normal. 8:30, 9:30 and 10:30 will be the class times.

Those of you running Saturday...I suggest you do no more than mobility tomorrow. Otherwise your legs will likely protest during the race.
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Warm Up: Any mobility work you need to to do then...
3 Rounds NFT (Not fot time)
10 Push Ups
10 PVC Overhead Squats
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WOD: 3 RFT
30 Pull Ups
30 Deadllifts 155M/105W
30 Box Jumps 24M/20W
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Below is a great mobility wod video for future "squat mobility." A little difficult to hear at times...but please watch.

02/20/2013

2/19/2013

Warmup: Leg swings, Squat prep/mobility, Front rack position Mobility, light kb's and wb's
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Strength Work: Front Squat 3-3-3
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WOD: 5 Rounds
2 Mins Max Vertical Kettlebell Swings 53M/35W
2 Mins Max Wall Ball 20M/14W

02/19/2013

2/18/2013

Warm Up: Leg swings, squat/hip ankle/calf mobility, broad jumps
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Testing:
15 Minutes to find Max Height Box Jump
(This is a standing jump from two feet. Not a step, gather and jump.)
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WOD: 5 RFT
Row 500 Meters
30 Double Unders
15 Toe 2 Bar
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Stretching and Mobility -- You all are getting much better about not leaving without doing some. Let's keep it up.

02/18/2013

2/17/2013

Really great work over the past week everyone. Quite a few of you are not only getting your DU's but getting to where you can link quite a few. Also, any number of you have made big improvements on your Olympic lifts. Finally, and probably equally as important as anything else...if not more...some of you are starting to listen and do something about your eating habits. It will make a difference.
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Warm Up: Overhead Mobility (shoulder), Burgener warmup with pvc or bar,
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Strength:
Shoulder Press 3-3-3 (remember...it's ok to hit failure...challenge yourself)
You should be able to estimate what you can do from the last Wendler Cycle
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WOD: 20 Minute AMRAP
5 Hang Power Cleans 135M/95W
10 Burpee over Bar
5 Pull Ups
Run 200 Meters (No Pacing on the run)
In case it's raining to the point where running would be a problem, we'll have a sub for the run.

WOD 02/16/2013

2/15/2013

Warm Up: Squat prep mobility, light weight wall balls...get your heart rate up
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Partner Row / Wall Ball Workout
WOD: 22 Minute Time Cap
2 Mins Max Wall Balls
2 Mins Max Row
Score = Calories and Wall Ball totals
** 1 of you on each station and you switch every 2 minutes

Your rower will keep track of the calories between you...keep a running total on wallballs.