Friday 1, June 2012

The HORRIBLE 100.

Complete the following for time:

25 Deadlifts (m - 215# / w - 175#)

25 Squat clean (m - 125# / w - 85#)

25 Thruster (m - 75# / w - 55#)

25 Overhead squat (m - 45# / w - 35#)

You will use one bar for the entire workout, stripping weights for each movement. The rx'd men's 45# bar will loaded in the following order to start the workout: 15# plates, then add 25# plates, and then add 45# plates. The rx'd women's will be 35# bar loaded in the following order: 10# plates, then add 15# plates, and then add 45# plates.

Scale as required...Make sure you use proper form!  Keep that midline stable, and press the knees out!  

Shoot for this to be between a 10 - 20 minute WOD.

Thursday, 31 May WOD

Wall Balls, it's been a while....  Time to bring you back!!

4 rounds for time:

Run 400 m

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Toes to Bar

Have fun people!!  Post your results!

Tuesday 29 May

I am excited about today's main site WOD.  I think its going to be a shredder...short but really intense, and it's about time to work the front squats again.  

Do this one on your own, in your home gym, or you can come over here and knock it out if you want.  I should be around.  

21-15-9

Front Squat 95/75

Burpees 

Pull Ups

Dont forget:  high elbows and push those knees out!

Friday, 25 May Group WOD

3 Rounds for Time:

50 Overhead Walking Lunges (45/25)

40 Wall Ball Sit Ups

30 Back Extensions

20 Hollow Rocks

Can't wait to see you all in the morning!  Heather will be there so I am pretty excited!!!  

Wednesday, 23 May Group WOD

Compare your results from 27 January and see if you have improved!!  Bring your Pull-Up Bands too!

"Cindy"

AMRAP 20

5 Pullups 

10 Pushups

15 Air Squats

Don't be fooled.  If you attack this WOD with full intensity, it is a smoker.

See you in the morning!

Monday, 21 May Group WOD

Bring your ropes tomorrow!!

Meet at the regular time, and we will go over the C& J technique with PVC before we execute the workout.  

10-9-8-7-6-5-4-3-2-1

Clean and Jerk (155/105)

30 Double Unders (4 to 1 sub, or 1-1 tuck jumps)

Friday, 18 May Group WOD

Deadlift

5-5-3-3-2-2-1-1

Strength day.  We have been hitting the MetCons pretty hard, and its time to buckle down and lift again.  Look back at your old numbers.  I hope you see some improvement here...This will be a walk into what should end up being a PR day hopefully.  

Before you decide to sleep in, here are a few reminders about the good old deadlift:

This is a whole-body compound movement.

It increases your stability control.

It improves your grip strength. 

It is functional. 

It strengthens your spine and improves your posture.  

It is a prerequisite to all the other lifts...

Its the quickest boost to general overall strength.  

Those are just off the top of my head.  Take it seriously.  Deadlifting does you a lot of favors...

See you tomorrow.  I have the shirts.

Want to learn more?  Watch this video of KStar and the Deadlift Set Up.  

WOD for Warriors

As you know we are going to participate in the WOD for Warriors tomorrow morning.  This is a partner WOD and it will be important that you partner up with someone who is the same size. 

WE WILL START AT 0600 so get there at 0530 to warm up and go over the movements.


Bring your pullup bands!!

The WOD:

"21 Guns - A Memorial Salute"
Partner #1:

21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat**
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

**our group will sub "piggy back squats" for Fireman Carry Squats

Here is the description of the workout:

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. 

As we are still getting to know each other, we feel it important to share with you our goals for this event, with the hopes that you share these as well:

 

1.  Help people remember and observe Memorial Day in a respectful, reflecting, meaningful way.  

2.  Create a window of opportunity to improve communication between Communities and their Veterans to foster understanding. 

3.  Use this shared experience to build bonds that are restorative to Veterans and their communities. 

This One Will Be Different.

AMRAP 20

3 Wall climbs

10 Up-downs

5 Parallette pass-thoughs

10 Grasshoppers (right + left = 1)

Lordy. Lordy. Jenny Doesn't Look Forty.

Our Friday WOD will honor Jenny's special day, which is actually today, and not Friday.  Instead of dreading the WOD, or feeling bad about our ages, we really need to think about how much butt we are kicking at this time of our lives.  

5 Turkish Get Ups

10 GI Janes 

40 Walking Lunges

72 Kettlebell Swings

40 Walking Lunges

10 GI Janes

5 Turkish Get Ups

HAPPY BIRTHDAY JENNY!!  See you all in the morning!

Wednesday, May 9th Group WOD

Complete 10 Rounds of:

In one minute complete

(115/75)

12 Deadlifts

9 Front Squats

AMRAP Push Press

...rest a Minute

Your score will be the total reps for Push Press for all 10 rounds.

I will keep the time, everyone will start and finish the WOD at the same time.  Everyone will rest at the same time.  Should be fun!  

See you in the morning!

Don't be Tardy For the Party.

Happy Birthday HEATHER!!!  Her birthday is May 6th and she turned 31!!

You are cordially invited to join us for the earliest birthday party ever thrown.

(Wendy recently joined the bum-ankle club.  Unfortunately this prohibits us from doing a lot of movements as a group without having to have a completely separate rehab group.  So I decided our WOD would be completely foot and ankle free tomorrow.  Now we will all be on the same playing field!)

This will be a partner WOD so get ready to pair off.  

6 (May 6th) ROUNDS FOR TIME:

10 Wall Ball Situps (partners throw to one another until each person has done 10)

10 Elevated Push Ups (partners do at same time)

10 Partner Assisted Pullups (one partner helps another, then switch)

1  L-sit for 31 seconds.  (partners do at same time)

Here is the no-feet challenge:  you must do old-school field-day wheelbarrow walks in transition between exercises.  :)  

So, there you have it. 

Can't wait to see you all in the morning!!

Friday May 5th Group WOD

Bring your ropes, your "protection", and your water bottle!  This should make you break a sweat without the running...I got this WOD from my friends here and I really wanted to do it with them!  

If you are broken, come anyway!!  Look here for Heather's awesome WODs for people with busted feet/ankles/legs.  Pick one of them (I suggest the 8th one!) and meet up with us.

10 Burpees

5 SDHP (95# / 65#)

25 DUs

20 Burpees

5 SDHP (95# / 65#)

25 DUs

30 Burpees

5 SDHP (95# / 65#)

25 DUs

20 Burpees

5 SDHP (95# / 65#)

25 DUs

10 Burpees

5 SDHP (95# / 65#)

25 DUs

Great job and some recovery

Awesome job today ladies! I think you all achieved Leigh's goal of having the deadlifts heavy, yet doable for 10 without breaks! Aways remember mechanics (form)---->consistency--->intensity. Keep your focus on proper deadlift form and the speed will follow.

Deadlifts and box jumps can do a number on your low back. Check out this mobility WOD for recovery before Friday. Lacrosse balls are great mobility tools and if you don't have a foam roller, I'd invest in one! They are worth their weight in gold!

http://www.mobilitywod.com/2011/04/episode-214365-help-my-low-back-is-smoked-from-jumping.html

It was nice seeing you ladies and meeting some new faces!

Best,
Heather

Wednesday, 2 May Group WOD

Can't believe we are in MAY!!

I am so excited that Heather will be with us in the morning!  I am going to try to make it, but I am really sick.  I finally got on antibiotics and it was long overdue.  My fatigue has really been kicking my butt.  If I am not in the morning, please know it is NOT because I don't want to be--I just have to put my kids first right now, and make sure I am getting enough rest.  I actually paid Meg to watch the baby yesterday because I was so desparate to sleep.

Don't forget to make your warmup count!  I want to see the 10 pullups before we start!  

AMRAP 15

10 Deadlifts  (215/135#)

25 Box Jumps (24/20)

Fast and Furious!!

After the WOD, if you have any juice left, spend the rest of the time working on a goat.  Every little bit of practice pays dividends!!