01/30/2012

WARM UP
Dynamic Warm up
3 Rounds:
5 Manmakers
5 TRX lunges (ea. leg)


SKILL
Push Press 3x3x3x3x3


WOD
Fight Gone South (rotate on the minute)
3 Rounds
Wall Ball
Box Jump
Med Ball Cleans
Push Press
Row/cal
Rest


SWOD
Shoulder Press
3@75
3@80
AMRAP@85

Lengendary

01/29/2012

WARM UP
Dynamic Warm up
3 Rounds:
25 flutter Kicks
25 Arm Haulers
25 Sit ups


WOD
3 RFT
200m run
30 Air Squats
20 CF Push ups
10 KBS

inspiration

01/26/2012

WARM UP
Dynamic Warm up
2/10-Anchored Hamstring Raises


SKILL
Front Squat


WOD
7RFT
7 Front Squats
7 CTB Pull ups


SWOD
Dead Lift - Week 2/3-3-AMRAP

Wait a minute...isnt this in the Dynamic Warm up?? yep

so you gotta love when you get a sign reaffirming your decisions. Im trolling my favorite mobility blog...the beloved MWOD, and im watching the host (Kelly Starett AKA:super PT), and he's talking about properly opening up your hips. As he's going through this routine talking about how just a few minutes per side will undue alot of squat faults and mechanical issues in the knees and ankles and hips, I start to think..."hey, wait a minute...he's doing the Dynamic Warm up...and in the same sequence!!" It feels good to know that the Professionals are doing what we are doing...definitely re-affirms our foundations!Check it out...

Ok, lets try this again...

Hey everyone, so I was dog sick on my scheduled rest day (lucky i guess), but instead of being able to WOD yesterday, my boss, AKA: my wife told me I was to stay low and take another day just in case. One of the problems I run into with a spouse in the medical field...damn you modern science. So, we are re-starting and since I posted the WOD schedule yesterday b4 I was put in time out we will use that today. Good luck, stay strong and stretch out...happy Warrior Wednesday!

01/24/2012

WARM UP
Dynamic Warm up
SB Stand ups
1x10


SKILL
Thruster


WOD
3 RFT
R1  R2  R3    
75   50   25    ROW/CAL
15   10     5    Chin ups
30   20   10    GHD Back EXT
15   10     5    B Bell Thrusters




SWOD
Shoulder Press (week 1/day 4)
5-5-5

01/22/2012

WARM UP
Dynamic W/U
3RFT:

• 4 HSPU (scaled to box)
• 6 Burpees
• 8 Floor Wipers

WOD
5 RFT (90 sec rest intervals)

• 10 B Bell Lunge (95/65)
• 10 Spider Man P/U
• 10 Box Jump (24")
• 10 Dead Hang Pull ups
• 10 Evil Wheel

SWOD
Bench Press

Mike:
5@200
3@225
AMRAP@250

Chris:
5@155
5@165
5@175

01/21/2012

WARM UP
Dynamic Warm up
3/10:

• Band assist Good Mornings
• Walking Lunges
• Evil Wheel
• Leg Raised Push Ups

WOD
21-15-9

• Deadlifts (135/95)
• Box Jumps
• Ring Dips (scale w/ green band)

Time:
Mike G- 8:49 rxd
Chris - 11:45 scaled


SWOD
Shoulder press

Mike G - 3/5/amrap
135/155/170

Chris - 5/5/5
70/75/80

01/20/2012

WARM UP
Dynamic Warm up

1 set for time:
50 single unders
50 flutter kicks
50 arm haulers
10 warrior push up


WOD
Death by Pull up
EMOM(every minute on the minute)
ex. 1 pull up the 1st min; 2 pull ups the 2nd; etc...


SWOD
Box Squats
week 1/day2 (5-5-5)

01/18/2012

WARM UP
Jump Rope - 2Min
Dynamic Warm up


SKILL
Kbs - 3/5
Burpees - 3/5


WOD
15-9-6
Burpees
Ab Mat Sit ups
KBS


SWOD
Dead Lift - Week1/Day1 Strength Program
5@170
5@180
5@190

01/17/2012

WARM UP
20 Walking lunges
Dynamic Warm Up


SKILL
Front Squat
-PVC
-Med Ball


WOD
3 RFT
10 Wall Balls
10 Toes to Bar
10 Box Jumps (20")


SWOD
Bench Press
1-1-1
5 Wide grip push up's between each set


*Post WOD times in comments*

Back to the grind...

Hey guys, sorry i fell off the earth. I'll keep it short and simple. Back to work as follows:

Warm ups: 
5 min row/Cal
Dynamic Warm up progression


Skill: 
Air Squat
Ring holds


WOD:
10 Min AMRAP
5 Ring pulls
10 Crossfit Push ups
15 Air squits


SWOD: 
Crossfit Total-3 sets/1 max effort rep
Deadlift
Box Squat
Shoulder Press

tally max load #'s and save for comparison after next strength cycle