Friday, March 30, 2012

03/30/2012

WARM UP
Dynamic Stretch

SKILL
Double Under Practice

WOD
For Time:

  • 500m Row
  • 50 Bench jump overs
  • 50 Push ups
  • 50 Ab mat sit ups
  • 50 Double unders


SWOD
Heavy Bench
5-5-5-5-5

03/29/2012

So, today technically is a rest day, but I've got some work to do. So, I did this nasty little density wod to keep the fire going...

WARM UP
Dynamic Stretch

WOD
8 Rounds EMOM
3 CTB Pull ups
10 Alternating DB Floor Press (10 ea. arm)/(30# DB)

Active Recovery
1200m walk @ 55%

Wednesday, March 28, 2012

3/28/2012

WARM UP
Dynamic Stretch
3/5:
Bent over row lunge
Jump squats

WOD
Back squat
5-5-5-5-5

PM WOD
For time:
500 m row
50 bench jump overs
50 push ups
50 an mat sit ups
50 double unders

Tuesday, March 27, 2012

03/27/2012

WARM UP

  • Dynamic Stretch
  • 2 min Leg Crank



WOD
21-15-9
Back Squats (155#)
Ring Push ups (feet elevated)


SWOD

  • Dynamic Effort Dead Lift

20 set of 2 reps @ 50% 1rm & 20% band tension

03/26/2012

WARM UP
Dynamic Stretc
3sets of 5:

  • Squat clean (45#)
  • Squat Snatch (45#)
  • OHS (45#)
  • Ring Dips

WOD

1k Row @ 75%


AFTER PARTY

PNF Band Stretch - hips/hamstrings

Sunday, March 25, 2012

3/24/2012

WARM UP
Dynamic Stretch
PNF & Roll out


WOD
Open Wod 12.5
7 min AMRAP
3/3;6/6;9/9;12/12;15/15;18/8;etc...
Thruster (100#)
Chest to Bar Pull ups


SWOD
OHS
3-3-3-3-3

Friday, March 23, 2012

3/21/2012

WARM UP
Dynamic Stretch


SKILL
Muscle up Progression


WOD
1 mile Ruck Walk
w/ 20# vest


SWOD
Snatch
3-3-3-3-3

Tuesday, March 20, 2012

3-20-2012

WARM UP
Dynamic Stretch
Roll out
Burgener W/U


SKILL
HSPU Practice


WOD
9-6-3
Thrusters (165#)
Muscle ups

Then...

1000k Row for time (75%)


SWOD
Front Squats
3-3-3-3-3

3-19-2012

WARM UP
dynamic stretch
roll out
PNF-hips & shoulder


SKILL
double unders practice - volume


WOD
Disposable Heros WOD
3 RFT w/ equal rest intervals
Row 500m
25 walking lunges
25 K2E
25 CF Push ups
25 burpees


SWOD
Rest Day

Thursday, March 15, 2012

3/15/2012

WARM UP
Dynamic Stretch
PNF: Hips & Shoulders
Roll out: Hamtrings & Calfs


SKILL
Double Under Progression
Muscle Up Progression


WOD
Open WOD 12.4
AMRAP 12 min

  • 150 Wall Balls
  • 90 Double Unders
  • 30 Muscle ups



ACTIVE RECOVERY
1000m row @ 50%
Tabata Core:

  • Planks
  • Body Saw
  • Flutter Kicks

3/14/2012

WARM UP
Dynamic Stretch
PNF Band Stretch


SKILL
Hand stand holds (AMRAP 5min)


WOD
1 Mile ruck march (moderate pace w/ 25# ruck)


SWOD
Front Squat 3-3-3-3-3

3/11/2012

WARM UP
Dynamic stretch
PNF:hips & Shoulders
Row 500m @ 65%


SKILL
WOD 12.3 Prep


WOD
Open WOD 12.3
18 min AMRAP

  • 15 Box Jumps (24")
  • 12 Push Press (115#)
  • 9 Toes to Bar



ACTIVE RECOVERY
Row 100k @ 45%
Roll out:
hips/hamstrings/shoulder

Saturday, March 10, 2012

Much needed R & R

So I was all set to do "nancy" in the hotel gym today and sub bar bell OHS for dumb bell OHS, but then I met up with a few too many hurricanes and hand-grenades last night. Thankfully I'm not too hung over, but my body is shot! Tomorrow I'll b posting the games WOD 12.3 and my results, Good luck if ur hitting it too. Take my advice & stay away from bourbon street, your liver will thank you! Now I'm going to re-fuel with bacon, lots & lots of bacon!!!

Friday, March 9, 2012

3/9/2012 (on the road)

WARM UP
Dynamic w/u

SKILL
Man makers 40#
5-5-5

WOD
10 min AMRAP
5 db dead lifts (30#)
4 db squat cleans (30#)
3 db thrusters (30#)
Rounds-9 + 3 DL

Rest 2 min...

5 RFT
5 push up jack knife w/ an ball
5 lat pull down (150#)
Time-2:21

Wednesday, March 7, 2012

3/7/2012

WARM UP
Dynamic Warm up
Burgener Warm up


SKILL
Clean & Jerk


WOD
5 RFT
7 DB Squat Cleans
10 Pull ups


SWOD
Squat Cleans 5-3-AMRAP

3/6/2012

WARM UP
Dynamic Warm up
Burgener Warm up


SKILL
Clean & Jerk


WOD
4 RFT
4 mixed pull ups
6 sand bag cleans (3right/3left)
8 mixed push ups
10 over head split squat (45#)


SWOD
Box Squat 5-3-AMRAP

Saturday, March 3, 2012

R-E-S-P-E-C-T (your shoulders)

Often we find ourselves in a bad position when it comes to our shoulders. We are missing a lot of ROM and internal rotation because we tend to sleep on our arms & shoulders and spend a good portion of the day hunched over, this really puts our shoulders in a bad position. A quick anatomy lesson- your shoulder is a "ball & socket" joint, and the more we place ourselves in a bad position the more our shoulders do not sit fully in the socket thus greatly increasing the chance of injury.  Now, mix in the amount of over head work we do in the name of fitness that further stresses our shoulders and snap, crackle, pop goes your rotator cuff. So, to prevent this we need to actively put our shoulders back were they belong...in the socket, so we can work & play in a good strong position creating torque/stability and preventing injury that will side line you and de-rail your progress. Do yourself a huge favor and love your shoulders so they can love you back! You need to invest in a good stretch band (a towel or rope will do in a pinch), and you need to pay attention the the maestro of mobility. Be good to yourselves and get supple people, get supple!


Friday, March 2, 2012

3/02/2012

WARM UP
Dynamic Warm up
Burgener Warm up


SKILL
Kipping pull ups 5-5-5 for quality


WOD
Helen
3 RFT
400 m run
21 KBS (1.5/1p)
12 Pull ups


SWOD
Box Squats 5-5-5

Thursday, March 1, 2012

Open WOD 12.2

Snatch Ladder

Ok, so CF HQ clearly wants us dead. I mean it, they really really do. The 2012 Open WOD 12.2 was announced yesterday and it's a mother.

10 min. AMRAP
30 snatch (75/45)
30 snatch (135/75)
30 snatch (165/100)
AMRAP snatch (215/120)

...see I told you theyre trying to kill us. I did this little number this morning and I scored 58, not great but not bad. Not sure if I'll try this again, but maybe. My 3RM on snatch is 160#, so I am curious to see if the adrenalin will allow me to push past it, well see. If your going to hit this one, do yourself a favor and go to mwod.com first and watch the mobility drills for ROM, Kstar knows his stuff and this helped a ton for me. As always...good luck and get after it!