Hello Old Friend.

We have done this one before.  But, because October is here, and because it is one of my favorites, I think its high time we visit it again.  Please watch the video so you can get in your mind the sequence of movements.  


WOD:

5 Rounds

Bear Complex

7 sets of the following sequence

-power clean

-front squat

-push press

-back squat

-push press

Perform 7xs w/o stopping=1round

rest between rounds. 

Warm up with a naked bar to see how it feels (this is not counted as a rep for the wod this is just a warm up round) then judge weight from there. Go Heavy!

Men will go up 10# each round women will go up 5# each round working toward your heaviest @ round 5.

Friday 28 September.

Last WOD of the Month.  Can you Believe that!?

I have come up with a new one, and you are going to be my guinea pigs.  :)  

Wall Ball Hell Part Deux

3 Rounds for Time:

12 Med Ball V-ups

15 Med Ball Push Ups

18 Med Ball Clean and Press
21 MB Overhead Walking Lunges

See you in the morning!!

Wednesday Weightlifting

I got this WOD from Black and Gold--they did this one on Monday, and it looked wonderfully horrible.  :)  

Besides, we need to get back to weight training...ease off these sexy metcons--

WOD:

Front squat ladder:

For each round you have 1 minute to complete 3 reps.  Once complete with the 3 reps you use the remainder of the minute to rest and change weights.  Your performance terminates once you are unable to complete all 3 reps prior to the minute ending.  The bar starts from the ground.

Men start at 65 lbs., women at 45 lbs, and increase the load by 10 pounds each round.

after completion, REST a few minutes and then do the cash-out if you have time and motivation:

Push press ladder:

Start with 65/45 as above, follow the same procedures, but do push press instead of front squats.

Monday 24 September

In teams of 2 complete

2 Rounds:

As many reps in 2 minutes:

Kettlebell Swings

As many in 2 minutes:

Abmat Situps

As many reps in 2 minutes:

Thruster (95# / 65#)

As many reps in 2 minutes:

Med Ball Cleans

As many in 2 minutes:

Burpees

The team with the highest number of reps WINS!

This will be performed in round robin fashion--one team per station.  

Friday 21 Sept WOD

For time:

Max reps Pushups

2 x deadlift (275/165)

50 x air squat

4 x deadlift

40 x air squat

6 x deadlift

30 x air squat

8 x deadlift

20 x air squat

10 x deadlift

10 x air squat

Max reps Pushups

Wednesday PainFest

“Danny”

Complete as many rounds in 20 minutes as you can of:

24 inch Box Jump, 30 reps

115 pound Push Press, 20 reps

30 Pull-ups

should be fun.

Friday Fury

3 Rounds for time:

400m Run

25 Burpees (we will do gym loop inside Arvin)

followed by AMRAP 12

10 pushups

15 Wall Balls

20 Double Unders

Late Post--but for the Records

Sorry for the late post, I got behind last night.  Great WOD today, and I think we pinpointed a few areas that we can each work on, whether it is depth/Range of Motion on a movement, fear of the barbell (or lack of confidence in your strength), or issues with mechanics of the jerk.  Either way, I was proud of all of you!

Here was/is the WOD:

Tabata Mountain Climbers

followed by 

AMRAP 13

(135/85#)

3 Power Cleans

1 Push Jerk

9 Back Squats

Monday Sep. 10th WOD

5 RFT

5 Front Squats (155/115)

15 Burpee Box Jumps

Friday 7 September WOD

I wanted to do a major chipper this week but it turned out that Wed's WOD was plenty chippy.  It's time to get back to some strength!!

Eat protein tonight.

AMRAP 16

8 Deadlift (255/155)

16 Pull-Ups (bring your bands!!)

24 OH Walking Lunges (45/25 plate)

See you bright and early!

Wednesday, 5 Sept 2012

21-15-9-9-15-21

Thrusters (95/65)

Hand-Release Push-ups

Wall Ball Sit ups