Tuesday 08.24.10
By Narine | Monday, August 23, 2010
WOD:
Row / Wall Ball
Wall Ball / SDHP
SDHP / Box Jump
Box Jump / Push Press
Push Press / Row
(row is for calories, SDHP and PP with 55#/75# and WB with 14#/20#)
Do 1 minute of each exercise in the couplet then rest 1 minute before moving to the next couplet.
Keep track of your numbers
Topics: WOD | 5 Comments »
Monday 08.23.10
By Narine | Sunday, August 22, 2010
Take 15 minutes to get a heavy 1 rep Front Squat
WOD:
7 rounds of
7 clusters 65#/95#
21 double unders
(clean + thruster = cluster) clean must be received in a squat
Strength Focus
Back Squat 3×5 (add 5#)
Press 3×5 (add 1-5#)
3 sets for max reps Chin ups (strict, no kip, add weight if you are at 10+ reps/set)
Topics: WOD | 2 Comments »
Friday 08.20.10
By ryan | Thursday, August 19, 2010
WOD
“Hamburguesa”-courtesy of CF Santa Cruz Central. Its a grinder.
5 pull ups
10 push ups
15 squats
200m run/250m row
21 KBS (35/53)
12 Pull ups
400M run/500m row
75 wall ball (14/20)
400m run
12 Pull ups
21 KBS (35/53)
200m run/250m row
15 squat
10 push ups
5 pull ups
Strength Focus
Front Squat 5×3 (add 5# to last FS workout for 5 sets of 3 across)
Conditioning:
3 Rounds for time of:
50 double unders
21 kb swings
12 knees to elbows
Topics: WOD | 6 Comments »
Thursday 08.19.10
By ryan | Thursday, August 19, 2010
WOD
Thrusters 1-1-1-1-1-1-1 (work up to a heavy single rep)
Then,
3 Rounds
250m row
20 Weighted Walking Lunge Steps 25/35# DB’s
20 KB cross-chops (10 per side) 35/50# KB’s
15 knees to elbows
Topics: WOD | No Comments »
Wednesday 08.18.10
By ryan | Tuesday, August 17, 2010
WOD
“Diane”
21-15-9 reps for time:
Deadlift 153#/225#
Handstand push ups
Post times, loads and HSPU variation to comments. Also note if deadlifts were “touch and go” or “true”.
Strength Focus
Deadlift 1×5 (add 5#)
Bench Press 3×5 (add 2-5#)
Conditioning:
AMRAP in 8 minutes of:
Bear crawl there and back
10 Turkish Get Up sit-ups (alt hands every 5)
10 KB/DB snatches (alt hands every 5)
Topics: WOD | 2 Comments »
Tuesday 08.17.10
By ryan | Monday, August 16, 2010
Several people have asked me recently about diet recomendations. Nutrition is a subject of great importance, but is a a highly charged subject and there are a lot of information and opinions out there. However, I am certain that the quality of what you eat matters. As far as what you should eat, this post has the only recommendations that I can unequivicoally support. Condsider it a starting point.
WOD
Deadlift 5-3-3-1-1-1
Go for the heaviest weight you can pull today while maintaining a tight and flat back.
Then,
AMRAP in 10 minutes of:
10 Ring Rows w/ elevated feet
10 Ring Push ups w/ elevated
Topics: WOD | 3 Comments »
Monday 08.16.10
By ryan | Sunday, August 15, 2010
WOD
3 Rounds for time:
15 Sumo Deadlift High Pulls 65#/95#
15 Thrusters 65#/95#
30 Box Jumps
Compare to 08.20.09 and 02.06.08
Back Squat 3×5 (add 5#)
Press 3×5 (add 1-5#)
3 sets for max reps Pull ups (strict, no kip, add weight if you are at 10+ reps/set)
Topics: WOD | 3 Comments »
Friday 08.13.10
By Martin | Thursday, August 12, 2010
What is your weakness?
Practice a skill that you need to improve.
Then,
Cindy.
Amrap in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats.
Post to comments.
Back Squat 3×5 (add 5#)
Conditioning:
21-15-9 reps for time of:
Wall Ball
Calorie row
DB push press
Topics: WOD | 1 Comment »
Thursday 08.12.10
By Martin | Wednesday, August 11, 2010
For rounds for time of:
Row 500 meters
9 snatch grip deadlifts (93#/135#)
12 push-ups
20 knees to elbows.
Post time and modifications to comments.
Topics: WOD | 2 Comments »
Wednesday 08.11.10
By Martin | Tuesday, August 10, 2010
This puppy has the right attitude, never give up.
Split Jerk,
work upto a heavy triple.
Then,
5 rounds of the following sequence:
AMRAP in 3 minutes of;
3 power cleans (use 80% of split jerk)
6 jerks (use 80% of split jerk)
9 squats
Rest 1 minute between rounds.
Record weight and total number of rounds to comments.
Power Clean 3-3-3-3-3 (work up to a heavy set of 3 reps)
Bench Press 3×5 (add 2-5#)
Conditioning:
AMRAP in 10 minutes of:
5 Ring dips
10 Ring rows w/ elevated feet
20 Jump and touch (target 12-18″ above max reach)
Topics: WOD | 3 Comments »
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