Sunday, February 28, 2010

for time:
50 push ups
5 squat clean - 135#/85#
40 push ups
5 squat clean - 145#/95#
30 push ups
5 squat clean - 155#/105#
20 push ups
5 squat clean - 165#/115#
10 push ups

The time to beat is 4:55

Saturday, February 27, 2010

part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP - 95#/65#

post wod fuel male:
above 12% - 10g prot/30g carb
8-12% - 10g prot/20g carb
below 8% - 10g prot/30g carb
post wod fuel - female:
above 16% - 10g prot/20g carb
12-14% - 10g prot/25g carb
below 12% - 10g prot/30g carb


rest 60 minutes

part 2:
Row 1K

post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/25g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/10g carb
12-14% - 20g prot/20g carb
below 12% - 20g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Thursday, February 25, 2010


for loads:
A. Back Squat @ 30X0; 3,3,2,2,1,1; rest 240 sec
B. Power Clean @ 12X1; 2,2,2,2,2; rest 180 sec

Wednesday, February 24, 2010

part 1
for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups

rest 30 min

part 2
Run 3K as fast as you can

Tuesday, February 23, 2010

March 7th:
20 sec max reps; 40 sec rest b/t movements:
Bench Press - 135#/95#
Hang Power Clean - 135#/95#
Box Jumps - 20"/14"
Row Meters
(repeat 5 times for total reps/meters)

Sunday, February 21, 2010

part 1:
12,9,6,3 rep rounds for time;
Dead Lift - 315/225#
Muscle Ups

rest 1 hour

part 2:
3 sets for total working time:
3 x [1 hang power clean/2 hang squat clean/3 push jerk - 135#/95#/5 burpees/6 cone touches]
rest 2 min
DL - you cannot drop weight from top
muscle ups - arms at full extension at bottom and top
part 2 - 1 set = 3 rounds of 1 HPC/2HSC/3PJ/5 burpees/6 cone touches - 20' apart; i.e. you perform the BB complex, back up and perform 5 burpees, then proceed to cone # 1, touch this cone and another one 20' away from that one for a total of 6 times (i,e each cone 3 times)...then go back to the BB complex and perform the entire set 2 more times; TIME this set, rest 2 minutes and repeat the 3 rounds 2 more times timing each round; add all times together

Saturday, February 20, 2010


March 7th competitors:

part 1:
Power Snatch - 10 sets of 3 reps; rest 5 min b/t sets

rest as needed


part 2:
Sprint Run 800 m @ 100%
rest 6 min x 3

Thursday, February 18, 2010


As many rounds in 20 minutes;
5 unbroken HSPU
10 box jumps - 24"/20"
15 GHD back extensions

Wednesday, February 17, 2010


pa
rt 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec

rest as needed


Breakfast:
4 Egg Omelet w/spinach,mushrooms,tomatoes, onion,turkey sausage
3 Patties of turkey sausage
Protein Smoothie: 1 medium banana, 1.5 scoops protein powder, 3 TBS Peanut butter, Ice, 12oz water.

Lunch: 8oz steak trimmed of all visible fat, spinach salad w/ avocado,almonds,carrots, raisins, 2-3 tbs sun dried tomato vinaigrette dressing (maybe more), 1 medium apple. And since today is a double I am probably going to pack some extra trail mix (walnuts,almonds) and probably another veggie to eat with main course.

Dinner: Sweet potato pot pie with venison and other veggies. Side of broccoli and peas (no not paleo, but oh well), hand full of almonds.

After Dinner/Before Bed: 1 cup low carb yogurt (my only dairy source since it is low lactose) with 1 scoop of added protein powder. 2 Tbsp peanut butter.

I EAT A TON! Looking at approx 4000 calories on the day.

If I could I would snack between these two meals, but unfortunately my job doesn't allow for breaks b/t the two meals.




part 2:

[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

post loads, notes and meters to comments
single tomorrow

Tuesday, February 16, 2010

A1. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec
A2. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec
B1. Push Press @ 12X1; 4-6 x 4; rest 120 sec
B2. CTB Kipping Chin Ups - 15 x 4; rest 120 sec
C1. Press @ 12X1; 4-6 x 3; rest 90 sec
C2. Kipping Chin Ups - chin breaks vertical plance - 20 x 3; rest 90 sec

Sunday, February 14, 2010

Schedule:
Tues 16th - single
Wed 17th - double
Thurs 18th - single
Sat 20th - double
Sun 21st - single
A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00

post total sets per letter to comments
(i.e. A-12, B-12, C-12, D-15)
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's

Saturday, February 13, 2010

"Nodar" (R.I.P. 1988-2010)

3 rounds for time:
35 DB Dead Lifts - 75#/h,50#/h
Row 1K
50 knees to elbows

post time to comments
DB's must touch floor at bottom
knees have to hit elbows at top of K2E

As well, this is a link to an Online Metabolic Typing Test - this was a part of Nutrition 201 as well; if you feel interested, take the test and post how you scored, thanks.

Friday, February 12, 2010

Thursday, February 11, 2010

Caveman Cuisine
The Pussification of America... Welcome to the future (good find Colby)


Marchers:

Locals:
AirDyne Sprints:
[18 sec @ 100% effort/speed, 1:42 easy spin recovery x 5] rest 5 min x 3
Away:
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3

(15 total sets for each group, use an AirDyne if you have one; escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; for Airdyners - its all out for 18 sec each set; warm up really well for sprinters)

Wednesday, February 10, 2010

Marchers:
A1. Power Snatch @ 11X1 - 2.2.2 x 5; rest 120 sec
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min

post loads and notes to comments
10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight

Tuesday, February 9, 2010

A1. OHS @ 32X1; 6-8 x 4; rest 120 sec
A2. Muscle Ups - 8/set x 4; rest 120 sec
B1. Jump Squats - 10 explosive x 3 sets; rest 90 sec
B2. CTB Chin Ups - 20 reps x 3 sets; rest 90 sec
+
Tabata Mash:
Switch Lunges
Anchored Sit Ups

post loads, notes, reps, and times to comments
stay down there for the OHS
arms at full ext at bottom and top of MU
minimal squat on jump squats, rebound explosively
knee barely grazes ground on switch lunges, jump b/t steps
chest hits thighs AND body must be parallel to floor at top of sit ups - compare to Jan 30 score

Sunday, February 7, 2010

A1. Touch and Go Deadlift -15 unbroken; rest 10 sec
A2. 10 Kipping Ring Dips; rest 10 sec
A3. 10 Slap Chest Push Ups; rest 180 sec
4 sets

B1. 25 unbroken back extension; rest 10 sec
B2. 25 Push Ups; rest 90 sec
4 sets

C. AMRAP Double Unders in 5 minutes
D. 5 minutes of HSPU practice

Saturday, February 6, 2010

A1. High Bar Back Squat @ 40X1; 4-6 x 5; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass on back squat; use same method for GHD sit ups as last week)

Friday, February 5, 2010


Thursday, February 4, 2010

Sorry...

Hey guys sorry about the header. As you can see I was developing some other banners. I wanted to see what it looked like. When I pulled the other banner off, it got corrupted. So I think I kind of screwed that up. Anyway as you can tell things are changing.

-Odom
7 sets for total time:
30 double unders
20 chin ups
10 push jerk from rack - 135#/95#
rest 2 min

Wednesday, February 3, 2010

Marchers:
A. quickly build to a tough 3 in the Dead Lift - NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 - 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 - 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec

Tuesday, February 2, 2010

"This could kill you"


3 sets:

10 thrusters – 120#/80#

Row 2 min @ 90% effort

Rest 2 min

+

3 sets:

10 front squat – 135#/95#

90 sec high knee skipping

rest 2 min

+

21,15,9 rep rounds for time;

Chin Ups

Burpees

Post loads and notes to comments

Wed double for Febbers, single for Marchers