A1. DL week 2, 21X1 tempo
A2. TTB 3 x 10-15 work on speed and technique, rest 3-4 min
B1. 3 x 8-12 GHR (0 rest)
B2. 8 broad jumps, rest 2 min
C. For time, 4 rounds of: 10 weighted jumplunges + 20 armless abmat situps + 30 DU
B. 15 min jerk practice. Practice from front and from behind. *Insert inappropriate joke here*
C. As many 1-5 ladders in 10 min as possible: pushpress (135/95) + UB CTB
Gut check! Come mentally prepared
3 rounds for individual times:
1st round: 35 DU + 25 unbroken wallballs + 15 AirDyne cals + run 400 m, active rest 3 min
2nd round: 30 DU + 20 UB WB + 10 AD cals + run 400, active rest 3 min
last round: 25 + 15 + 10 + run 400
A. In 10 min, find max height kneeling boxjump
B1. Back squat
B2. Depth jumps
C. 3 rounds for time: 10 burpees + 15 TTB + 20 unbroken swings + 30 walking lunges
Happy birthday, Kelsey!
65 and sunny in January, lovely day for STRONGMAN SATURDAY!
A1. Bench @ 30X1 tempo
A2. Legless climb, lightning quick
B1. 3 x 8-10 ringdips @ 21X0 tempo, 0 rest
B2. 3 x 8-10 ringrows @ 21X0, feet elevated, rest 2 min
C. 5 rounds for time: run 200 m + 10 burpees
A2. KTE 10-15 quickies, work on kip
B. For time: 21, 18, 15, 12, 9, 6, 3 reps of unbroken KB swings and unbroken GHSU, followed immediately by 500 m row sprint
2 rounds for individual times: 20 AirDyne cals + 20 burpees + run 400 m + 20 burpees + 20 AirDyne cals, rest until 10 min (ie if you finish in 5 minutes, you get to rest 5 min)
I hope everyone had a great holiday break. Many of you had lots of extra down time, so hopefully we can get back in the swing of things today, rejuvenated and re-focused. Your achievements this year will be proportional to your effort. Effort includes all aspects of your health, not just what goes on in the gym. Make smarter life choices, in all areas. Nobody ever wakes up on Sunday thinking “man I’m really glad I had that 2nd dessert/pack of cigarettes/entire week’s worth of shit food last night.” Don’t be impulsivity’s bitch.
Some things to keep in mind going forward…
1. Warm-ups today and hereafter need to be quicker and more efficient, less basic and more mobility and skills-based.
2. I need to see more stretching/rolling/prehab immediately following wods. Do yourself a favor, it will serve to speed up recovery, minimize soreness, and reduce risk of injury. It is no coincidence that those of you who need the most work flexibility-wise are not doing mobility work pre-wod and are often bolting rather quickly post-wod. 0 postwod stretching = increased soreness, reduced mobility, delayed recovery.
3. It is time for new strength tracking sheets and institution of the new folder system. Ol Blue is gettin tossed today, so remove any old sheets you want to hold onto while you still can.
4. Everyone needs to keep more accurate track of your progress, including strength days, conditioning, and of course testing. I NEED YOU ALL POSTING HERE DAILY. It only takes 30 seconds, and you can all do it from your phone. This site will serve as a digital record backup, though you should have an excel spreadsheet at home or on your phone for your own records. The site now includes WOD tags, so if you want to look back for old scores, check out the bottom left corner of the page.
B. 10 min jerk practice. This will be timed. Start with the weight you used for your last set of presses.
C. 50 HSPU for time. If you can do more than 20 unbroken, these must be hand-release. 15 abmat situps must be performed every time you come off the wall.
D. If you haven’t done so, post your 2012 goals to Sunday’s thread.
Happy New Years! It’s that time – I need 5 specific goals from everyone for 2012. If you have no goals in mind, then you are essentially wandering aimlessly. I’ll give you all your first one: learn how to perform basic maintenance on yourselves, ie be more pro-active with your mobility/flexibility and recovery work. Done consistently and correctly, you will improve your overall performance, speed, coordination, recovery and durability while lowering your risk for injury and overtraining.
I need to see these from each of you: 1 skills goal, 1 strength goal (this can be a set of goals, ie 500 DL, 400 squat, 225 power snatch, 275 powerclean), 1 goal for benchmarks, and 1 lifestyle change.
1 skills goal: Muscle Up by the end of the semester; more than 1 real hand stand pushup
1 strength goal: at least 200 lb deadlift, HPC at least 140
1 goal for benchmarks: Complete Murph
1 lifestyle change: Be more diligent with what I eat at home; come up with a fairly strict food plan on what to eat every day so I can be like this…..
and less like this