Snatch practice
Then....
AMRP12
5 Snatch Grip DL
5 Snatches (Power 95/65#)
5 OHS
Run 100m
Post rounds and weight to comments.
Wednesday, August 31, 2011
Sunday, August 28, 2011
WOD~
10-9-8-7-6-5-4-3-2-1
Bench Press
Strict Pull ups (weighted if you can)
There is no time on this. The weight should be challenging so that you are near fail each time. If it seems too easy to pump out the first 10.... ADD weight. As for pull ups, if you are on bands, use a lesser band so that it is a struggle. It is okay if it takes multiple attempts to reach your number for the round.
Post weight to comments.
Thursday, August 25, 2011
Not 1, Not 2, But a 3 part WOD today!
WOD~
Part 1 -> DL 3x5
Part 2 -> "Death by Burpees"
Tabata mash up of DL and Burpees - you will alternate each movement but still do a total of 8 rounds of DL and 8 rounds of burpees
Part 3 -> Max pull up attempt
Post weight sets, total count with weights, and max pull up amount to comments.
Tuesday, August 23, 2011
Hey boys and gals, better watch out because this 13 year old is about to pass you up! She did 70# overhead squat for 5 reps today! Way to go Taylor! Getting Strong! :)
15 min attempt for you clean and jerk max
Then ....
30 Handstand push ups
40 Pull ups
50 Double Unders or Slam balls (I suggest you Embrace Your Suck... but it is your choice today!)
60 Sit Ups
70 Squats
Post weight sets and time to comments.
Sunday, August 21, 2011
It's a weight and metcon kinda day
When we coach heavy strength days, often times we will tell people to take off their shoes. Footwear or lack thereof is a valuable tool for optimizing workout performance. Why? Our response is to 'get back to nature and get rid of the cushy padding that makes you wobbly.' But, being a teacher, I can best explain this through Newton's third law of motion: "for every action there is an equal and opposite reaction." So, think of it this way, while you stand on the ground, you are pushing down on the ground and in return the ground pushes back on your feet. Following me so far? So to optimize our lifts while we are working out, we want to get back as much as possible of that energy back. More energy returned equals a stronger lift.
This in turn leads us to the second use of physics; harder surfaces and materials transfer energy better than softer, cushy surfaces and materials. So, think about it, when you are standing on the hard ground in cushy tennis shoes, there is a larger buffer that will absorb the transfer of energy. Whereas, barefoot, there is no little to no buffer for the transfer of energy. Not to mention that lifting in bare feet helps to create stability and flexibility in some joints and muscles. Lon Kilgore and Mark Rippetoe argue this point by stating that "there is an increased chance for a balance or stability loss-induced injury while lifting heavy weights, since perfect balance cannot be assured on an imperfect surface". Bare feet bring more stability and increased force transfer, which yields stronger lifts. Not to mention, many of the name brand tennis shoes today have a higher heel (think Shox), which will through you quickly onto your toes. A definite no-no!
So,if you don't have weightlifting shoes, then take those shoes off during heavy lifting days!
WOD~
Shoulder Press 3x5
Then...
3rds:
20 KB Swings 70/55#
15 Box Jumps 24"
9 Push Jerks 155/105#
Post weight sets as well as times / weights to comments.
Thursday, August 18, 2011
SWEAT ANGELS OF THE WORLD...UNITE!
I think it's time to capture some fun and unique sweat angels like we used to do. So be on the look out for the sweat angel paparazzi!
WOD~
Team Wod~ Teams of 3, one person working at a time. If you do not have teams of 3, divide each movement by 3 and then calculate for the number of team members. If you do not get this, no worries.... we can help!
50 Handstand Push Ups
100 HPC (155/105#)
150 Pull ups
200 Box Jumps
Post team champions to comments. Remember, scaled weight plays an impact on the championships!
Tuesday, August 16, 2011
ARE YOU A MAN OR A BEAR????
Yet another version of fire power! Bam Bam!WOD~
Back Squat 3x5
Then...
3rds:
Bear Crawl for distance
5 man makers w/ db (45/25#)
- *Manmakers - holding two dumbbells, jump out to a plank position with a db in each hand. Do a push up, then one arm does a back row. Do another push up, the other arm does a back row. Next jump into a squat position - SET YOUR BACK EACH AND EVERY TIME, we are going to be on your cases! Squat thruster to finish off your 1st manmaker. :) Yippee!
Post time and db weight to comments.
Sunday, August 14, 2011
Thursday, August 11, 2011
WELCOME BACK MARIA! Maria and Jamey get their pull ups on. What a great way to start the week!
WOD~
On the minute, every minute perform the following. Add a movement for each round.
DL 185/135#
Push up
Example:
1st min --> 1 DL, 1 push up
2nd min --> 2 DL, 2 push up
3rd min --> 3 DL, 3 push up
Go until failure.
Post rounds (minutes you performed each movement successfully) to comments along with weights.
Tuesday, August 9, 2011
TEAM RELAY
WOD~ TEAM RELAY!!!!!
In teams of two, perform the following, relay style:
Complete AMRP20
1 Power Clean 135/95#
2 Hang SQUAT Cleans
3 Push Jerks
One person completes a full round, then the second person completes round 2, etc until 20 minutes are up. The same weight/bar should be used for all of the movements. Score is the combined total rounds. Post rounds and weight to comments.
Sunday, August 7, 2011
Congratulations!
A big congratulations to Stacey and Tim on their wedding day. Also, did you check out Diane???? HOT MAMA! You are one beautiful, strong mama!
WOD~
4 rounds:
5 C2B Pull ups
10 Single arm KB thrusters (5 each side)
15 burpees
YEAH BURPEES!
Post time and kb weight to comments.
Thursday, August 4, 2011
Wednesday, August 3, 2011
Monday, August 1, 2011
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