Thursday, December 31, 2009

Training:
A. Build quickly to a tough but not 1RM in the Power Clean - take no more than 7 minutes; rest 60 sec ONLY after last set before B
B. 1-10 CTB chin up ladder for time; rest 60 sec before C
C. AMRAP DB Burpees in 2 minutes - 25/15#/h

post loads for A, time for B and reps for C to comments
work on speed through the middle for the PC
risk failure on the CTB chin ups in late sets
chest to deck on ALL burpees, even with DB's; jump with arms at sides and DB's in hand, please.

Wednesday, December 30, 2009

Training:
3 sets:
12 SDLHP - 125#/80#
Row 90 sec @ 90% effort
rest 2 min
+
3 sets:
12 db thrusters - 35/20#/h
AMRAP Double Unders in 60 sec
rest 2 min
+
3 rounds as fast as you can:
20 box jumps unbroken - 20/14"
25 sit ups

Thursday, December 24, 2009

Row 500m for time.

Wednesday, December 23, 2009

Day 24 Training:

part 1:
7 rounds for time;
245#/165# Dead Lift x 10
50 double unders

rest 8+ hours

part 2:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips

Tuesday, December 22, 2009

Day 23 Training:

part 1:
Clean and Jerk - find your 1RM

rest 6+ hours

part 2:
21,15,9 rep rounds for time;
Thrusters - 95#/65#
Chest to Bar Chin ups

post 3 scores only.
your BWT in lbs, your highest load for C & J and your time for the couplet
(i.e. 170#, 265#, 3:33)

Something New...Anaerobic Inc. 

Monday, December 21, 2009

Rest for the mind, body, and soul.











Ask yourself the question above. What drives you? What inspires you? What makes you step up to that bar time and time again?

Here are some images from our female counter part.

Sunday, December 20, 2009

Early Humans Using Processed Grains for Food
video

Day 22 Training:


part 1:
For reps:
1 min AMRAP Box Jumps - 24"/20"
1 min AMRAP wall balls - 20#/14# to 10 ft
1 min AMRAP Toes to Bar
1 min AMRAP Push Press - 75#/55#
1 min AMRAP Burpees

rest as needed

part 2:
For time:
Row 5K

post total reps for part 1 and total time as well as power ratio (total avg watts over 5K divided by BWT in lbs) for part 2 to comments
(i.e. 345 reps, 19:01 (1.45 power ratio)

Saturday, December 19, 2009

If you are curious as to who this is... Ask me and I will reveal it to you.

7 rounds for time:
7 unbroken hang squat clean
7 unbroken HSPU
(the HSC weight starts at 95#/55#; you add 10# per round, i.e. 95 1st round, 105 2nd round...; the HSPU are thumbs under shoulders); unbroken means when you pick it up off the floor, it cannot touch the floor again until all 7 reps are done

post time to comments

double tomorrow

Thursday, December 17, 2009

Rest Day


AKA prime time for a time trial.

500m row. For Time.

Wednesday, December 16, 2009

Day 20

A. AMRAP Dead Lift - 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec

post total reps to comments
(i.e. 12 + 15 + 300 = 327)

Tuesday, December 15, 2009

Day 19 Training:

A. Power Clean - build to a 1RM
B. Bench Press - build to a 1RM

post ratio of power clean to bench press 1RM's to comments
(i.e. 255/255 = 1.0)

Monday, December 14, 2009

18/?

Day 18 Training:

A1. Overhead Squat @ 32X1; 3 x 5 - 80% effort; rest 90 sec
A2. Supinated Chin Ups @ 40X2; 3-4 x 5; rest 90 sec
B1. BB Forward Lunges @ 20X0; 5-6/leg x 3; rest 75 sec
B2. Clap Chin Ups @ 10X0; 6-15 x 3; rest 75 sec
C. DB Back Extensions @ 2020; 10-15 x 3; rest 90 sec

clap hands at top of chin up
post loads and notes to comments
bench mark workout on Dec 15th
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Sunday, December 13, 2009

I will be out for the next two days to be with family... I will post when I get a chance

Melisa Matthews passed away this morning at Baptist Hospital in Jackson, Mississippi. She fought a tough fight until the end. We will never forget your beauty and excellence.

You may view more at
howsmel.blogspot.com
or
rememberingmel.blogspot.com
WOD 1:
Power Snatch - find your 1RM
rest as needed
video
WOD 2:
1K Row sprint
rest as needed
WOD 3:
Tabata Mash:
Push Ups
Box Jumps - 20"/14"
Anchored Sit Ups

post like this to comments:
1. 165#
2. 3:09
3. 375 rep
s

Friday, December 11, 2009

16/?

THE DATES FOR OUR SECTIONALS HAVE BEEN RELEASED... MARCH 6-7th IN HUNTSVILLE ALABAMA... GET SOME!!!


"If you lack the courage to start, you have already finished."


Day 16 Training:

part 1:
On the minute every minute for 7 minutes perform 5 squat clean thrusters - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples

rest 8+ hours

part 2:
Run three 5 minute blocks
2 minutes rest b/t blocks
In each 5 min block of running you must maintain a pace "just below" your threshold; there can be no ups or downs in intensity; the goal is to keep the pace high and challenging and maintain it for 3 blocks (the distance covered and speed per block must be identical - this will allow you to judge your intensity)

post loads and notes for part 1 and notes on effort for part 2 to comments

Thursday, December 10, 2009

15/?

Day 15 Training:

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

Monday, December 7, 2009

14/?

Day 14 Training:

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets

(increase your normal ROM on the HSPU on parallettes, plates, you choose, increase your negatives distance, or find ways to make it harder; take 5-7 seconds in b/t max vertical jump - fully extend body at top height)

post loads for A1 and reps for A2 as well as notes on the gymnastics to comments; post your highest jump in inches if your measuring

Update...

Hey Gents, Just letting you know that the 'Military' link is now mission capable! I am using it to post the WOD's for our group here in Iraq. It only took me about 4 months to come up with that idea. WTF?!?! Peace out.

Sunday, December 6, 2009

13/?

Day 13 Training:

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week

post loads and notes to comments
point out your differences in A1 this week to last week
single tomorrow

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Friday, December 4, 2009

12/?


Day 12 Training:

part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

post total reps for part 1A, times for part 1B, total reps for part 2 (and compare to Rhiannon score if you've done it before) as well as your best 5K row time to comments
ex.
1A - 68
1B - 60,59,59 s
2 - 634 (rhiannon - 624)
5K row - 18:46

two hands overhead for sit ups, hands at temples and elbows OUT for extensions, switch lunges is a lunge in place with a jump at top, switch legs in the process; Sat off day, Sun single

Thursday, December 3, 2009

11/?

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead

post loads and notes to comments as well as your latest best 5K run time; if not lately, your PB and last time it was done; double on Friday.



Today marks my first day to discontinue dairy and dairy products. After much reading and negative reactions to them, I figure it is about time to just give them up all together. Check some sources for yourself and see what we are putting in our bodies.

Tuesday, December 1, 2009

10/?

Day 10 Training:


A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken
35 anchored sit ups

post loads/reps for A1/A2 and time for conditioning workout to comments