WOD 3/31/09

7×3 Front Squat

Rest 5-10 min.

AMRAP 12 Min.

7 Manmakers (M:25/W:15)

7 Pull Ups

7 Box Jumps

3-2-1…GO!

The Cat
The Cat

 

Jeff doing battle
Jeff doing battle
Stephwalla on the rings
Stephwalla on the rings
All neutral head positions - A thing of beauty!
All neutral head positions - A thing of beauty!
Typical hard work by Ruben
Typical hard work by Ruben
Sky's big, dark snatch ;)
Sky's big, dark snatch 😉
This is the most wrecked we've ever seen Aaron
This is the most wrecked we've ever seen Aaron
Scott, Ruben & Sky post-300...The ladies don't look that bad!
Scott, Ruben & Sky post-300...The ladies don't look that bad!
Andrew with a nice thruster!
Andrew with a nice thruster!
SMurph killing the OHS in "Nancy"
SMurph killing the OHS in "Nancy"
Our pain is nothing - Remembering Joe & Kevin -StarVI
Our pain is nothing - Remembering Joe & Kevin -StarVI

WOD 3/30/09

 

5 Rounds

15 Deadlifts (95 Lbs)

12 Hang Power Clean

9 Front Squats

6 Push Jerk

A Clean & Jerk broken apart by movement. Tough, no doubt. Scale accordingly so you can make it through the WOD in one piece.

Get some!

 

**EDIT** So I decided to change up the format a bit for Team 10 today. Instead, we did AMRAP 20 min of 200m Sprint, 10 DB Deadlifts, 8 DB Power Cleans, 6 DB Front Squats, 4 DB Push Jerk. Most folks used 25’s or 15’s and said it was hard! Give that a whirl instead.

 

WOD 3/29/09

REST DAY!

There was another STUPID article on the national news this past week about how red meat is bad for you….again… In a couple months I am sure we will see something about how eggs are bad for you, coffee is a carcinogen, and water might just drown you. The stupid media and their skewed facts from just as skewed medical tests and “experts” get smattered all over the place and incite panic and fear in everyone out there. Think about it – what did out Paleolithic ancestors and many indigenous societies eat in the form of meat? Much of it was RED and contained saturated fat! And yes, Paleolithic populations lived longer, had better bone density, less disease, and other good stuff we don’t have today. So, the mass media can blow that hyped up, illegitimate BS right out of their ass…

For more info on the topic, take a read of this from Mark’s Daily Apple. Also, go swing by Robb Wolf’s Blog and see what he has to say about it. ‘Nuff said…

Rest up, roll out, stretch, have a drink and nice thick steak for dinner. The next evolution is right around the corner!

WOD 3/28/09

Nancy”

5 Rounds

400m Run

15 OH Squats (M:95/W:65)

Scale up or down as needed. If the bar alone is too much, use a dowel, PVC, or weighted PVC bar with a couple 5 or 10 Lb steel plates slid over it and in the middle of the bar. After the WOD, do some stretching – laying hamstring stretches, quad/glutes, and “proposal” lunge stretches at the very least.

Get some!

WOD 3/27/09

400m Sprint

-Rest 2 Minutes

7 Rounds

7 Thrusters (M:75/W:55)

7 Pull Ups

7 Swings (M:55/W:35)

7 Burpees

-Rest 3 Minutes

400m Sprint

So, start your WOD with a 400m sprint. Record your time and rest for 2 minutes, then hit the MetCon. Time this seperately from the runs. When finished, rest 3 minutes and then sprint 400m again, also a seperate time. I am aiming to push the envelope a bit and try to keep you working as hard as possible to keep the run times close to each other for maximal power output under fatigue. I never said it was going to feel good….

If you have it in you, finish with some OH DB Waiter Walks. 3 sets of out and back, alternating sides. Stretch out and call it a day.

On a side note, we are always stoked with the progress and work ethic of our clients and I wanted to give a big shout out to Wayland for his ass-kicking in yesterdays WOD. Wayland was able to string together a solid set of 10 pull ups in a row! The rest of the pull ups were dialed in as well! That’s proof of the gains being made through hard work and constant progression work on the movements. Awesome work, Wayland!

3-2-1…GO!