Tuesday, 12/28/2010

Squat 5x1 @ 315
Bench Press 5x1 @ 275
Weighted Pull Ups w/ 20- 40 lbs 4 x max reps @25 4,5,4,4

DWOD:

Complete:

Row for 5 minutes at a 20 stroke per minute pace

then...

Max Push Ups in 5 minutes

then...

Row for 5 minutes at a 20 stroke per minute pace.

MDP: 2327 + 71 PU's

Monday, 12/27/2010

Complete 5 rounds for time:

5 one arm DB power snatch RT - 50 lbs
5 one arm DB overhead squats RT - 50 lbs
5 one arm DB power snatch LT - 50 lbs
5 one arm DB overhead squats LT - 50 lbs
Row Sprint 100 yards

MDP: 9:24

Thursday, 12/23/2010

Strength
Press 5X5
Weighted Pull-ups 3 sets

WOD:
Complete 2 Squats and 1 max height box jump on the minute for 15 minutes.

MDP:
Press: all sets @ 175
Pull-ups: 7,8,6 @35#

WOD: 265 Squat, max BJ @ 44"

Tuesday, 12/21/2010

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 Push Ups

Post total rounds completed.

MDP:

13 rounds

Monday, 12/20/2010

Strength:
Power Clean & Push Press 1, 1, 1, 1, 1, 1, 1

WOD:

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

MDP:

Clean & Jerk 185,205,215,225,235,245,255

WOD Complete no penalties

Thursday/Friday 12/16~12/17/2010

Thursday

Strength:
Power Snatch 2, 2, 2, 2, 2, 2, 2, 2
20 minutes: Gymnastics Skill Work: Rings, Handstands, ect
MDP: 135,145,155,165,175,185,185,185
Skill work 7 rounds of 3 MU's 4 HSPU 5 Back ext
WOD:

Complete 6 rounds:

Row Sprint 200 yards

*Rest to Work - 3:1

MDP: 35,35,33,33,33,35

Friday:
MDP:
Squat 5x5 @ 90% of 5 RM @ 385
Bench 8x3 @ 65% of 1 RM (45 sec rest) @ 225

Tuesday, 12/14/2010

Strength:
Deadlift 5 RM

WOD:
On the minute

Complete the following on the minute for 8 minutes:

3 Weighted Pull Ups
Max Rep Power Cleans 75%-80% of 1 RM

MDP:

Deadlift: 375

WOD: PU's @45

Power Cleans 5,0,3,2,2,2,2,2

Monday, 12/13/2010

Strength:
Squat 5RM
Press 5RM

WOD:
Complete 5 rounds for time of:

Row 100m
8 Kettlebell Swings 2 Pood
16 Push Ups

MDP:
Squat @ 315
Press @ 175

WOD: 8:29

Saturday, 12/11/2010

E Caf

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

MDP: 3008

For Thursday, 12/9/2010

Complete 3 rounds:

Max Rep GHD Sit ups: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
Max Rep Double Unders: 60 seconds

MDP:
GHD: 18,14,11
PU: 25,31,25
RR: 20,20,20
DU:39,37,36

Tuesday, 12/7/2010

Strength:
Squat 10x2 @ 65% (45 seconds rest)
Press 5x1
Weighted Chin Ups 3, 3, 3, 3, 3

Daily WOD:
Complete 5 rounds for time:

7 Deadlifts 275 lbs
21 Double Unders

MDP:
Squat@ 265
Press @185
Chin Ups: @45 all sets

Daily WOD time: 4:56

Monday, 12/6/2010

Complete 5 rounds for time:

5 Clean Pulls @ 90% of Power Clean 1 RM
10 Strict Pull Ups (alternating grip every round)
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row

MDP:

Time: 19:04

Clean Pulls @ 205

Back Ext @body weight

For Monday, 11/29/2010

5 rounds for time:

8 KB CJ each hand
8 KBS
8 KB Snatch each hand
8 T2B
8 Pull ups

3 burpee penalty if your let go of the bar on T2B or Pullups

Saturday, 11/27/2010

WOD:

Complete 5 rounds:

10 Strict Pull Ups
10 Ring Dips
10 Tru Push Ups

For Thursday, 11/25/2010

Do 3 Presses every minute on the minute for 10 minutes.
Pick a weight that is challenging for 3 reps.

WOD
21,15,9 rep rounds of
155/105lb push press
45/10lb ring dips

Monday, 11/22/2010

Strength:

Do 3 Snatches every minute on the minute for 10 minutes. Pick a weight that is challenging for 3 reps.

WOD:

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Matt's traing WOD 1

A1- Squat- 5x5, 15 sec
A2- DB Bent over rows @ 55# - AMRAP x5 sets; 90 sec

B- for time:
50 feet Lunge with 55/35lb DB overhead
20 DB C&J 55/35ea
5 Push-ups
40 feet Lunge with 55/35lb DB overhead
15 DB C&J 55/35 ea
10 Push-ups
30 feet Lunge with 55/35lb DB overhead
10 DB C&J 55/35ea
15 Push-ups
20 feet Lunge with 55/35lb DB overhead
5 DB C&J 55/35ea
20 Push-ups
10 feet Lunge with 55/35lb DB overhead

Thursday, 11/18/2010

Strength
Squats: 3,3,3

WOD: "The Ensign"

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Tuesday, 11/16/2010

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

MDP:

4 rounds @ 365

Extra:

couplet GHD Situps/GHD Raises: 3 sets of 10

HSPU 3 sets 10

Monday, 11/15/2010

Strength
A: Snatch 4 set 3 reps
B: 3 set KB Snatch 7 each arm

WOD:

"Test 3"

Tabata Air Squats followed by 4 minutes for Muscle-Ups.

Scoring = Tabata Score (lowest number of squats in each of eight rounds) X number of Muscle-Ups in 4 minutes. Post score to comments.

A: 185,195,205(2),205(1) didn't get under the bar on the last 2 sets very well

B: @1.5 pood

WOD: 195

15 on tabata

13 MU's

Friday, 11/12/2010

WOD:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps :Haley use the 25# KB
12 GHD situps :sub is abmat sit-up's

MDP: 5 rounds

Thursday, 11/11/2010

Grace:

30 Clean and Jerk @ 135 lbs

and

due http://mobilitywod.blogspot.com/ Tuesdays 11/9 WOD

MDP: 2:57 new PR

Tuesday, 11/9/2010

Strength:
every minute for 10 minutes due 3 Deadlifts @ 315

WOD:

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

MDP:

Time: 31:29

Monday, 11/8/2010

Strength:
every minute for 10 minutes due 3 snatches @135

WOD:

Complete 5 rounds for time:

7 Push Presses 135 lbs
14 Push Ups
21 Double Unders

MDP:

Time: 9:37

Friday, 11/5/2010

Strenght:
Press: 5,4,3,2,1: 45 sec rest

WOD:
Choose one:
A: Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

or

B: Seven rounds for time of:

10 Deadlifts @ 215
25 Double Unders

On Saturday:

MDP:

Strength: 155,165,185,195

A: 7:59
B: 8:32 with 2 hours rest

Thursday, 11/4/2010

Strength:

A1: Squats 5,5,3,3 @ 12X1; 45 sec rest

A2: ring dips 10 reps

WOD:
3 rounds for time

10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - left

Post Time and weight to comments.

MDP:
A1:275,295,315,335

Time: 5:17

Tuesday, 11/2/2010

Strength

A1: Deadlift 5 set: 5 reps @ 31X0: 120 sec Rest

A2: 5 Sets: 10 Clapping push-ups: 30 Sec

Rest: 10 min

WOD:

For Time:

10 Turkish Get-Ups @1.5 Pood

15 Goblet lunges @ 1.5 Pood

8 Turkish Get-Ups @1.5 Pood

15 Goblet lunges @ 1.5 Pood

...

2 Turkish Get-Ups @1.5 Pood

15 Goblet lunges @ 1.5 Pood

* Goblet Lunge: Hold a Kettle bell with 2 hand @ chest level.

Post Time and loads to comments

MDP:
A1: 315,335,355,365,365
A2: sub'ed games standard push-ups
Time on WOD: 21:32
This took longer than I thought but was a good one

Monday, 11/1/2010

Strength:

A1: Snatch 5 sets: 4 Reps : Rest60 secs

A2: 5 sets: 15 Sit-ups : Rest 60 secs

Rest 10 min

"Helen":

3 Rounds

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps : Sub is push-ups

Post Time and weights to comments

MDP:
A1: 135,145,155,165,165
A2: sub'ed GHD sit-ups
Helen time: 11:35

Saturday, 10/30/2010

"Fran"
21-15-9
95# Thrusters
Pull-ups

MDP: 5:18
ARP: 7:48

Friday, 10/29/2010

OPT's Big Dawg Training:

speed strength:
A1. back squat with chains @ 30X2; 3 x 5; rest 90 sec
A2. power snatch @ 13X0; 3 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3

MDP:

A1. 205,225,245,265,285 plus what ever 2 14ft long log chains weigh
A2. 155,155,165,175,185
B. 235 all sets
C's all unbroke

Wednesday, 10/27/2010

OPT's Big Dawg Training:

aerobic power:
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times
rest 10 min - complete 50 GH Raises anyway in this time period
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times


MDP:

Sub'ed DU's for the 90% and SU's for the 50% didn't have any way of checking my HR while still going.

Monday, 10/25/2010

OPT's Big Dawg Training

Aerobic Recovery:
Run 10 min @ Z1
then...
4 sets of 2 min @ Z4, 2 min @ Z1
then...
Run 10 min @ Z1
rest 10 min
Muscle Up skill work - 15 min

MDP:

Running felt good , 3 and 4 sets I got a winded by the end of the Z4.

MU work went good went up to a 20 lb weight MU for the first time!

Thursday 10/21/2010

OPT's Big Dawg Training

Aerobic Power:
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)

rest 8+ hours

Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min

MDP:
Part 1: 7:50,7:49,7:49

Part 2:
A 155,175,195,195,225
I could lock out the thruster @ 225

B1: 6,5,4
B2: all set 15 reps @ 35lbs db's

My body feels wrecked

Tuesday 10/20/2010

OPT's big dawg Training:

Anaerobic Alactic Endurance
8 reps - hang power clean high speed high load - you choose
15 unbroken box jumps - 24/20"
rest 2 min x 5
Active rest 5 min
8 reps - hang power snatch high speed high load - you choose
Row Sprint 15 sec @ maximal effort
rest 2 min x 5

MDP:
Part 1: 155 x2, 175 x3

Part 2: 135 x5
distance rowed 90,89,91,92,95

Tuesday, 10/19/2010

OPT's Big Dawg Training

Base Strength:A1. Clean Grip DeadLift @ 21X1; 2.. x 5; rest 15 sec
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets

MDP:
A1: 335,355,375,395,405 all sets 2 reps
A2: 6,6,6,6,5

B1: sub'ed elevated unweighted pistols
B2: sub'ed regular hspu 3,4,5,3

C: sub'ed tucked knees on rings 26sec,25sec,19sec,17sec,15sec

Monday, 10/18/2010

OPT's Big Dawg Training

A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1

MDP:

A1: @45lbs 3,3,3,
A2: @45lbs dbs 12,10,8

B 100 reps done

C: will do tomorrow morning

I could feel my hamstring knot-up by the end of A2

Saturday, 10/16/2010

500 m Row
50 pull-ups
50 GHD Sit-ups
500 m Row

MHW: 9:47
MDP: 11:22

Friday, 10/15/2010

OPT's Big Dawg Training:
Anaerobic Alactic Power:

2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5

Rest 10 min

Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)

Rest 10 min

10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3

post notes and loads used to comments

MDP:
Part 1: 250x2,260x3
Part 2: 245
Part 3: 25sec,24sec,20sec

I felt really good today, the best I have felt since coming back from Scotland.
Wish the static holds on part 3 where longer, next time.

Wednesday, 10/13/2010

OPT's big dawg training

Anaerobic Alactic Endurance
Row Sprints:
20 sec @ maximal effort
Rest 2:40 x 4
Active rest 5 min
20 sec @ maximal effort
Rest 2:40 x 4

rest 8+ hours

CP-Strength Endurance
As many rounds in 15 minutes:
5 weighted chin ups - 45#/25#
7 OHS - 135#/95#

post avg watts for all 8 sets for row and rounds to comments

MDP:

Watts: 549,586,584,628,558,649,633,634

Part: 6 rounds + 5 chin-ups

Monday, 10/11/2010

OPT's Big Dawg Traing:

Aerobic Power/IWT:
12 unbroken power snatch - 115#/80#
90 sec AirDyne @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
12 unbroken push press - 125#/85#
90 sec burpee broad jumps @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
5 sets:
15 knees to elbows
10 sec rest
15 push ups
10 sec rest

MDP:

A. Sub'ed rowing all set unbroken and rowed 450 to 452 all sets

B. all unbroken 11,12,12

C. first 2 rounds unbroken then had to break the KTE up. 6:45

Saturday, 10/9/2010

Testing:
A. AMRAP Sets of 5 reps of BWT (male) and 3/4 BWT (female) OHS in 12 minutes
rest 20 min
B. AMRAP Sets of 1 rep of 1/2 BWT (male) and 1/3 BWT (female) Weighted Chin Up in 6 minutes
rest 10 min
C. AMRAP shoulder to overhead - 155#/105# in 3 minutes

bar must be reloaded for OHS onto back or rack b/t efforts
hands must leave bar after 1 rep for chin ups
shoulder to overhead anyhow for C

MDP:

A: 0 @ 240
B: 2 @117.5
C: 44 Reps

OHS got a couple reps but couldn't keep the weight stable to string 5 in a row.

120 lbs. in PR for PUs

Friday, 10/8/2010

OPT's Big Dawg Training

Anaerobic Alactic Endurance
AirDyne Sprints:
20 sec @ maximal effort
2:40 rest spin lightly x 6
rest 6 min
20 sec @ maximal effort
2:40 rest spin lightly x 6

MDP:

Sub'ed Rowing for 20 sec portion
and jumped SU for 2:40 portion

Distances in meters:

108,108,116,112,114,118
Rest
112,121,119,118,117,116

Max's weekend WOD's

3 workouts, do one a day and pick a different one each day. Post scores to comments.

1. Run 1 mile
50 dips
50 sit-ups
Run 1 mile
Post time to comments

2. As many rounds as possible(amrap) in 20 mins
Max push-ups
400 meter run
Post total push-ups and rounds to comments

3. 4 rounds
30 lunges
10 pull-ups
Post time to comments

Thrusday, 10/7/2010

OPT's big dawg training
base Strength:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec
A2. Back Squat @ 30X0; amrap x 7; rest 2 min
A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min
B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form
C1. Mixed Grip Chin Ups @ 30X0; 3-4 x 4; rest 10 sec
C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min
(use same barbell for back squat as front squat; perform front squat reps; rest 10 sec while bar on rack; then perform amrap @ tempo!!!; mix grip per set on chin ups - one palm facing you, one palm away)

MDP
A1 205,215,225,235,245
A2 12,10,10,8,8
A3 6,5,5,4,5

Called it tonight, started feeling light headed.

Wednesday, 10/6/2010

Max's Benchmark test

Tabata* sets of (12 minutes of work)

Push-ups,
Squats,
Sit-ups

2 rest minutes between each movement.

* Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times). Each exercise is scored by the weakest number of reps in each of the eight intervals (example: if I did tabata push-ups and my intervals where 16,15,15,12,8,10,12,12 my score would be 8)

Tuesday, 10/5/2010

OPT Big Dawg Training:

part 1:
5 sets @ 95%:
20 ring dips
20 unbroken chin ups
20 GHD sit ups
20 squats
20 GHD extensions
rest 2 min b/t sets

rest 8+hours

part 2:
for time/reps:
Row 2K
+
AMRAP Double Unders in time remaining in 10 minute time cap
(row must be done to its entirety before starting DU's)

MDP:

Part 1:
4:43
5:15
5:50
6:15
5:43

Was not feeling it today.

Got up to late this morning will do part 2 tomorrow morning

Part 2

Row: 7:21

DU's: 83

My fine motor skills disappeared while rowing, I couldn't string together more than 10 DU's

Monday, 10/4/2010

OPT's Big Dawg Training:

Training:
A1. Seated BB Press Waveload @ 31X2; 6,4,2,6,4,2; rest 3 min
A2. Supinated Paused Weighted CTB Chin Ups @ 31X2; 4-5 x 6; rest 3 min
(pause 2 sec at top with chest pinned to bar and scapulae down and back)

MDP:

A. 95/115/135/125/165/185
B. @25# 5/4/4/4/4/4

Started A a little light but ended it about right.

Sunday, 10/3/2010

OPT's big Dawg Training
part 1:
A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed
B. Back Squat @ 30X0; 2-3 x 5; rest 5 min
C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min
(touch bar outside of hands, at hands, vary per rep)

rest 4+ hours

part 2:
4 sets of 5 min work @ 80%; 4 min active rest b/t sets:
rounds of:
10 burpees
10 KBS - 2/1.5 pd
20 double unders
10 db bent over rows - 45/30#/h

MDP:

Part 1
A. 135/145/155
B. 315,325,335,345,355

5 hours rest

Part 2
1. 2 rds + 4 burpees
2-4. 1 rds + 10 burpees, 10 kbs, 20 du's

Thursday, 9/30/2010

OPT's Big Dawg Training:
A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed
A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed
rest 10 min
B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed
B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed

post scores to comments like this:
1. score = weight added for chin up + BWT divided by Close Grip Bench Press
(i.e. 80# + 175# BWT = 255/255 # close grip = 1.0)
2. B1 reps, B2 reps

MDP:

1.(75+240)/285 = 1.105
2. 5,3

For Wednesday, 9/29/2010

OPT Big Dawg Training:
A. Build to a tough 1 in the back squat - high bar @ 40X0
rest 10 min
B. Take 85% of this score and perform AMRAP @ 40X0
(the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)
rest 10 min
C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs
(warm up to get to this weight by performing a few reps before hand with increasing loads)
D. Sorensen test - amsap - 1 attempt
(get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)
MDP:

A. 405
B. 6
C. R-10, L-9
D. 94 sec

Saturday, 9/25/2010

OPT 1 Big Dawg Comp.

"Grider"

Phase 1 - “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

MDP:

phase 1:
195 snatch+ 41 burpee=236
phase 2:
row=78
pu=31
bs=16 @240
pp=16
=142

grand total = 378

Thursday, 9/23/2010

OPT Big Dawg Training:
A. Front Squat @ 30X2; 3,2,1; rest 5 min
B. CTB Chin Ups - 15 fast x 3; rest 2 min
C. Row Sprints; 15 sec @ 110% effort; rest 2:45 x 3

MDP

A)225,255,285
B)done
C)582/616/661

Tuesday, 9/21/2010

OPT Big Dawg Training:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Clean Pulls - 2 sets x 2 reps: rest 3 min
C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min


MDP:
A:185,200,215,230
B:315
C:130

OPT Big Dawg Training:
part 1:
A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps: rest 3 min
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

rest as needed

part 2:
30 m sprint @ 90%
walk back x 3
(rest 3 min b/t sets x 3 sets)
+
Run 20 min @ Z1

MDP

A 140,150,160,170
B 225,225
C 365

4 hour rest

then sprints a 90% and 16 min jog

Glad to be back, a little rusty/jet lag toda

Friday, 9/10/2010

OPT Big Dawg Training:
part 1:
A. Snatch Balance - work up to heaviest single for the day
(compare this % to your OHS 1RM and post as well - OHS/SB)
B. Mid Hang Snatch - 5 sets of 2 reps; rest 3 min
(focus on finish position, quick change of direction and speed under the bar)
C. Power Jerk + Split Jerk; 1.1 x 4; rest 3 min
(work up to heaviest possible PJ; work on getting 4 good sets)

rest 6+ hours

part 2:
Run 20 min @ Z1


MDP

Part 1
A:165 73.3%
B: 155, 135x4 Dropped weight to work on getting under the bar
C:225,235,245,255f(SJ)

Thursday, 9/9/2010

Max's WOD:

AMRAP 10 MIN

15 Mountain Climbers
7 tuck jumps
7 Diamond pushups

OPT's Big Dawg Training
part 1:
A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min
(add weight from last week)
B. Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min
(1st 9 reps on the minute; if all successful take up singles gradually AHAP off the clock)
C. Clean Pull; 3 x 3; rest 3 min
(add weight from last week)
D. Front Squat - 87%; 3 x 2 reps; rest 3 min

rest 6+ hours

part 2:
AirDyne Sprints:
30 sec all out sprint
Rest 3:30 x 5


MDP:

Part 1
A. 275/395/325
B. 195/205/220...285(PR)
C. 285,295,295
D. 275 felt really good.

B. form much improved I could tell with the heavier weights

Will do Part 2 @ half time.

Part 2

Sub'ed rowing
179
181
184
179
180

Tuesday, 9/7/2010

OHS from Today

Max's WOD:

4 Rounds for Time:

30 Air Squats
15 Burpees

OPT's Big Dawg Training:
part 1:
A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min
B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min
(focus on finish position, change of direction, and speed under the bar)
C. OHS - find a 1RM; rest as needed b/t sets

rest 6+ hours

part 2:
3 sets @ 80% - keep below redline at all times
30 sec wall balls
30 sec CTB chin ups
30 sec burpees
30 sec double unders
30 sec box jumps - 24"/20"
Rest 2:30

MDP:

Part 1:

A: 135#
B: 190 worked on getting under the bar
C: 225 could have went heavier but form looked bad so I didn't want to push it.

15 min break

Part 2:

Wall Ball: 16,16,16
CTB: 9,9,9,
Burpees: 6,6,6
D/U: 17,13,9(had some issues jumping rope today)
BJ: 12,12,9

Monday, 9/6/2010

Max's WOD:
For Time:

Run 4 min
10 push ups
Run 3 min
20 push ups
Run 2 min
30 push ups
Run 1 min
40 push ups

OPT Big Dawg Training:

part 1:
A. Halting Snatch DL @ 1112; 3 x 3; rest 3 min
(add weight from last week)
B. Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; rest 1 min
(1st 9 reps on the min; if all reps successful, take up singles AHAP off the clock)
C. Snatch Pull; 3 x 3; rest 3 min
(add weight from last week)
D. Back Squat @ 20X0; 5 sets of 3; rest 4 min

rest 6+ hours

part 2:
Row 40 sec @ 95-97% effort
Rest 3:20 x 8
(rest actively 7 min b/t sets 4 and 5; ensure cool down to flush)

MDP:

Part 1
A: 255,285,325
B: 150,160,175..185 not feeling it today.
C: 225,235,235
D: 315 felt good

Part 2

221
229
235
235
230
229
227
229

Saturday, 9/4/2010

MAX WOD:

10 rounds of:
10 push-ups
10 sit ups
10 squats



OPT's Big Dawg Training
"combined"

3 x 10 minute countdown timer; 0 sec rest b/t 10 min intervals:
1st 10 min:
Accumulate highest 1 rep clean - score in #
2nd 10 min:
AMRAP parallette HSPU - ears below hand level - score in reps
3rd 10 min:
As many cals in 10 min - Airdyne - score as cals

post score to comments
(295# + 32 reps + 300 cals = 627 as score)
sub rower for airdyne if needed and indicate that in scoring

MDP:
295#
15
147
Total : 457
Tried 315 on cleans but couldn't get under it.
HSPU were ugly and went up one at a time

Friday, 9/3/2010

OPT Big Dawg Training:
A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30
(add weight form last week)
B. Power Snatch + Mid Hang Snatch - 70%; 1.1 x 5; rest 3 min
(% of higher max (snatch or power snatch))
C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min
(2 sec hold at top of each press; 2 sec hold at bottom of each OHS; should be considerably heavier than last week - fewer reps!)

MDP:

A:95/105*2/115*2
B:150
C:135/135/145/155

My right shoulder feels tight/weird with the bar locked overhead.

Tuesday, 8/31/2010

OPT's Big Dawg Training:
part 1:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min
(% of higher max, clean or power clean)
B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light work - work perfect positions)
C. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min
(build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ)

MDP:
A:215
B:115/135/135/135/135
C:205/225/235/245(Failed PP)

Monday, 8/30/2010

OPT's Big Dawg Training:
part 1:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min
(add weight from last week)
B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if succesful here take up weight AHAP off the clock)
C. Snatch Pull; 3 sets x 5 reps; rest 3 min
(add weight from last week)
D. Back Squat @ 21X0; 80%; 4 x 4; rest 2 min

part 2:
5 sets for times:
Row 800 m @ 95%
rest same time as work time; goal is same pace per set, if you get to a critical drop off while "trying" to hold same pace, stop and call it

post loads and times to comments

MDP
Part 1
A. 245/275/315
B. 145/155/170...205 got failed @ 215
C. 215/225/225
D. 295 not @ 80% but jumped 20# from last week. knee still feels a little weird.

Will do part 2 in about an hour.

Part 2:
2:55
2:50
2:49
2:51
2:49

felt good, I had a good breathing rhythm for about first min. of every round, but after that it I struggled to caught my breath.

Sunday, 8/28/2010

OPT's Big Dawg Training

Training:
From the rack, build to a max jerk in 12 min
Rest 3 min
21,15,9 rep rounds for time:
CTB Chin Ups
Burpees to object 12" above max reach
Rest 6 min
Run 800 m x 1

MDP

A: 295 PR went for 315 at the end but couldn't lock it out. need to work on pushing myself under and catching the weight deeper.
B: 8:15 all CTB just felt like i had nothing in the tank
C: 2:55 (1:16 @ the turn around) last 200 my legs felt really heavy

For Friday, , 8/27/2010

PERC WOD:

15 min AMRAP(As Many Rounds AS Possible)

15 sit-ups
10 Dips
15 leg lifts

immediately followed by

150 Bicycle crunches for time
(75 each leg alternating)

Post Rounds and time to comments


OPT Big Dawg Training:
AM
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)
B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))
C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)

PM
7 sets:
Row 90 sec @ 95% Rest 10 sec
35 double undersrest 2 min


MDP AM

A: 65/75*4
B: 140
C: 95/105*3

I need to work on shoulder flexibility, right shoulder felt weird during C.

PM:

PM:

465,459,447,451,455,443,449

Rounds 1 and 6 where unbroken the rest i managed to run into something in my garage to break them up.

Thursday, 8/26/2010

OPT's Big Dawg Training
A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)
C. Clean pull; 3 x 5 reps; rest 90 sec(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)
D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min
post loads and notes to comments


MDP
A. 225/275/315
B. 180/195/210...275pr(tie) 285failed jerk couldn't quite stick it.
C.275,275,275
D. 255

good i felt good about the numbers putting on the compression suit today hopefully won't be to sore tomorrow.

For Tuesday, 8/24/2010

OPT Big Dawg Training:
AM
A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)

PM
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)


A. 195
B. 135
C. 205/225/235/245
Missed on final PJ (lost my balance)

15 minutes later

1:24/1:21/1:21/1:27/1:23
knee still tender so rowed 400m 2-5

chin-up where broken need to work on these, feel extremely out of shape today.

For Friday, 8/20/2010

"300 FY"
OPT big Dawg
Why is it called “300 FY”? First, FY means fuck you. And it’s named so because there are a bunch of videos on YouTube showing so called “Spartan training” or “a variation on the 300 Spartan workout”. Some were funny (the one using Thera-Bands made me spit coffee on the keyboard). Another made me wonder if its protagonist preferred what he was doing to working out. But most of the videos made me genuinely sad because they show the margin by which most people have missed the point – and I honestly wish they hadn’t. “300 FY” is simple, and there’s no way to cheat it or modify it. Some AirDynes may be more efficient than others but not too different. How do you do the workout? Saddle up, set the countdown timer for ten minutes, come out of the gate hard, and hold on. If you finish with 300 or more you have done the workout. If you finish with 299 calories you have not done it. No scaling, no changes. It cannot be dragged down to a more easily attainable level. Do what is written: just like the original “300” workout, which was composed as a one-time test, and taken without rehearsal or practice. Gym Jones

no air dyne sub'ed rowing

168 Cals

Tried to keep a 30 cal per minute pace, but that lasted about 2 and a half minutes. Great work out I would like to try it again when i get a air dyne.

Thursday 8/19/2010

OPT's Big Dawg Training:
For time:
15 chin ups
Row 250 m
10 burpees
Row 250 m
15 chin ups
Row 250 m
10 burpees

Time: 6:35

Not happy with this time i felt gassed today.

For Wednesday, 8/18/2010

PERC Gang:

15 Minute AMRAP(As Many Rounds As Possible)

5 Push-ups
10 Sit-ups
15 Squats

Post Rounds to comments

OPT Big Dawg

Training:
Dead Lift - 10 sets of 1; rest 90 sec
(total score is total weight lifted in all sets combined)

MDP:
385,405,415,425,450,465,475,495,505,530
Total = 4550

DL felt really good today, haven't went this heavy since switching to here from CFFB.

Monday, 8/16/2010

OPT big dawg
Training:
A. 30 sec amrap/60 sec rest - db push press - 35#/22#/h - 5 sets
rest 30 sec
B. As many sets of 15 unbroken CTB chin ups in 10 min
rest 30 sec
C. Run 3K for time

post scores to comments
(total reps + total sets + total time)

MDP:

119+1+17:36

My body feels shot:
On PU grip strength gave out quickly, just couldn't hold on to the bar after 1 set. so after 3 failed sets just started doing 5 rep sets.
On the run my feet felt really heavy.

AMP:

20#-98reps
+50 pullups
+17:58(a little short of 3km-2.91)

Sunday, 8/15/2010

OPT's Big Dawg WOD

Training:
As many rounds in 20 minutes:
2 Power Clean - 185#/135#
2 Squat Clean - 185#/135#
7 muscle ups
15 cals on AirDyne

post rounds and fractions of rounds to comments
(use row cals for AirDyne if no machine available; or run 200 m)

MDP:
3 rounds plus 2pc,2sc

sub'ed rowing for cal's

Muscles up were my limiting factor on this WOD

Saturday, 8/14/2010

OPT Big Dawg's
Training:
A. Squat Snatch - 5,5,5,5,5; rest 3 min
B. 1-10 HSPU Ladder for time
C. 10 sets of 30 unbroken double unders for time

MDP:

A: 135,145,150,155,160
B: 12:25
C: 8:13

HSPU are one of my weakness and I need to work on these more.

For Wednesday, 8/11/2010

OPT Big Dawg:

Training:
for reps:
Tabata Pistols
(alernate per set - 4 sets/leg)
rest 10 sec
for sets:
As many sets of 10 unbroken CTB chin ups in 5 min
rest 10 sec
for time:
75 reps - 36"/30" box jump

score like this - total pistols + total sets + total time
(i.e. 64+18+3:55)

54+5+8:54

Pistols need some work. Depth is not quite there, but I'm working on it.

Tuesday, 8/10/2010

OPT Big Dawg Training:
A1. Power Clean - 5 touch and go reps heavy; rest 10 sec
A2. Russian KBS - 15 reps heavy; rest 10 sec
A3. Bench Press - amrap @ 135#/95#; rest 3 min
7 sets; weight must increase per set on A1

post loads and notes to comments
MDP
A1- 205,215,220,225,230,235,240
A2- 2 pood all unbroken
A3- 31/21/20/19/19/17/14

Friday, 8/6/2010

Training:
12,9,6 rep rounds for time:
Squat Clean - 155#/105#
Muscle Ups


Time: 20:17 as R'xed

Squat cleans easy, the MU killed me multiple misses starting round 2. But on the bright side this was my first WOD that I didn't have to sub pull ups/dips for MU's

Friday, 8/6/2010

Training:
12,9,6 rep rounds for time:
Squat Clean - 155#/105#
Muscle Ups


Time: 20:17 as R'xed

Squat cleans easy, the MU killed me multiple misses starting round 2. But on the bright side this was my first WOD that I didn't have to sub pull ups/dips for MU's

Wednesday, 8/4/2010

Training:
A. 3 position Hang Power Clean; high, mid thigh, knee cap; 1.1.1 x 3; rest 2 min
(80% effort)
B. 10 CTB chin ups; rest 60 sec x 5
C. Row 100 m @ 100%; rest 90 sec x 3

A: 225,245,265
cleans felt good today, could have went heavier.
B: all sets unbroken
C: 17/1:23.7,17/1:23.2,17/1:23.2

Felt good today, happy with the numbers.

Tuesday, 8/3/2010

Training:
A. OHS @ 3011; 3,3,3; rest 3 min
(keep @ 80% effort)
B. Dips @ 3011; 6,4,2; rest 3 min
C. Run 800 m @ 80% x 1

A: 195 felt good
B: 25,35,533
C: 3:12

Where I'm at: Strength feels pretty good right now but that has never my weak spot, muscle endurance and body weight movements are my Achilles right now. I have great improvements in the last month and a half but still not were I want to be yet. I think I'm about 1 to 2 months out from being really competitive, but right now if pistols or HSPU came up in a WOD then I would be in trouble.

Monday, 8/1/2010

Run/Bike 5 Min
50 sit-ups
Run/Bike 3 Min
50 Leg Lifts
Run/Bike 1 Min
50 Sec Front Plank Hold

Sunday, 8/1/2010

Training:
3 reps of T-Line drill @ high effort: rest 2 min x 3
rest 3 min
5 sets:
Power Clean - 3 heavy
rest 0 sec
Sprint 20 m accelerating to 80%
rest 3 min
+
5 sets of 6 strongman med ball toss
rest 3-6 sec b/t reps to retrieve ball, 2 min b/t sets
(work on as high as possible and as much speed through hips as you can)


MDP:
PC: 205,225,235,245,275

T-lines were ok, legs were feeling heavy be 3 rep

enjoyed the strongman med ball tosses.

Saturday 7/31/2010

"OPT 3"

OPT 3 - completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

Post score as front squat high in kg + snatch high in kg + chin up reps
(i.e. 130+90+54 = 274)

MDP:
FS: 130
S: 94
Max pu: 21 need to work on theses
Score: 245

Not happy with the FS but form starting to degrade so i called it @ 130

"Constant dripping hollows out a stone." ~Lucretius

Friday, 07/30/2010

Thrusday's WOD:

Training:
3 rounds for time:
Dead Lift x 21 - 185#/135#
50 double unders

Time: 6:29

DL: 21,14/7,14/7

DU: broken,broken,unbroken

Felt good today after i warmed up, kept on catching the rope on stuff in the garage for set 1 and 2 on the DU.


Burpee Friday:

"Burpee Ladder"

Burpee every minute on the minute
where the first minute is 1 burpee,
2nd minute is 2 burpees, etc
Until you can't complete all of the burpees in the minute.

For Wednesday, 7/28/2010

A1. Bench Press @20X0; 4-6 Reps x4; 45 sec rest
A2. Leg Press @30X0; 4-6 Reps x4; 45 sec rest
+
75 KBS Swings for time

For Tuesday, 7/27/2010

Burly the 20# Dynamax med-ball

Today got to battle it up with "Burly". I thought I had him rounds 1-3 but 4 and 5 proved he was the better man/ball today.

From OPT:

Training:
10 min HSPU practice (alone, rings, E-ROM..)
+
5 sets @ full effort:
25 unbroken wall balls - 20#/12# to 10 ft
20 hang power clean - 105#/80#
15 KBS - 2/1.5 pd
Rest 2:30 b/t sets EXACTLY

post total working time ONLY to comments

Notes:

HSPU went well, used a abmat as a dept this time rep'ing out set of 6-7. next time going to go to the ground.

Rd 1- 2:45
Rd 2- 2:50
Rd 3- 3:30 tore callus open again on my hand
Rd 4- 3:15
Rd 5- 4:30
Total: 16:50

My hips/legs where smoked by round the end of round 4. Tough Workout!

For Saturday, 7/24/2010

From OPT Big Dawg Blog:

Training:
10 min - muscle up practice
(work on portion you need most work at)
+
5 sets:
On a 2 minute countdown timer perform 10 burpees 1st and run 400 m 2nd within the 2 minutes
Rest 10 min
+
4x [4 sets of 5 toes to bar/set]; rest b/t sets of 5 minimally and EXACTLY 45 sec b/t sets
(80 toes to bar total)

post notes to comments

WOD 2

3 Rounds For Time:
22 DB Snatches 45# or 1.5 pood KB Snatch
22 Hammer Strikes
22 Push-ups (Game Style: hands have to come off the ground at the bottom of every rep)

MDP: 10:20
Mike W: 10:12

For Wednesday, 7/21/2010

Pics from the First Annual Hot Box Open


PERC WOD:

A1: Lat Pull-Downs @ X140; 4-6 reps X4; (30 Sec Rest)
A2: Push ups 6-8 reps @ 2010; 6-8 reps X4; (30 Sec Rest)
+
For Time:

10 Air Squats + 1 burpees
9 Air Squats + 2 burpees
...
1 Air Squats + 10 burpees

"Strong people are harder to kill than weak people, and more useful in general." ~ Mark Rippetoe

For Saturday, 7/17/2010

Team WOD

"Blood is thicker than water"

Done By teams of 3

200 meter 45# plate carry(each)
+
100 pull-ups
200 push-ups
300 squats
(d)
+
900 meter run(each)
+
15 200# atlas stone pickups
120 burpees
(Group)
+
400 meter run(each)
+
50 20" box jumps (each)
+
1 mile run (each)
+
75 "Mitch" flips (tire flips)(Group)
20 Turkish Get-ups (each)

For Friday, 07/16/2010

Modified "Michael"

3 Rounds

Run 500 meters
35 back extensions
35 GHD Sit-ups

Sub for GHD Sit-ups swiss ball sit-ups
Sub for Back Extensions is Swiss ball back extensions

For Wednesday, 7/14/2010

"1 Minute WOD"

Push-ups
Walking Lunges
Leg Lifts

3 rounds of 1 minute @ each movement

1 minute rest after each rounds. Add up reps for total

"Pain is just weakness leaving your body" ~ Unknown

For Monday 7/12/2010

Hot Box strikes again


5 rounds of:
Row 500 meters @ 95%
3 minute rest

"You have no control over what the other guy does. You only have control over what you do."
~A J Kitt

For Saturday, 7/10/2010

Straight from OPT's Big Dawg Blog

4 sets:
1 min row (cals)
1 min knees to elbows
1 min db burpees - 25/15#/h
rest 4 min

For Wednesday, 7/7/2010

Strength:
Power Cleans 5,5,5,5

Daily Metcon
"Death By Tabata"
Perform:
Alternating Tabata Deadlift and Burpee

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees.

"shut up and squat" ~ Unknown Author

For Saturday, 7/3/2010

New HOT BOX LOGO

"Cindy"

As Many Reps as Possible (AMRAP)in 20 min.

5 Pull-ups
10 Push-ups
15 Squats

Scaled

As Many Reps as Possible (AMRAP)in 15 min.

3 Pull-ups or (Ring Row)
6 Push-ups
9 Squats

We are what we repeatedly do. Excellence, therefore,
is not an act but a habit.
~Aristotle

For Friday, 7/2/2010

modified “Erin”

Five rounds for time of:

20 pound Dumbbells split clean, 15 reps
15 Pull-ups


The only way of finding the limits of the possible is by going beyond them into the impossible. ~Arthur C. Clarke

For Thurday, 7/1/2010

Amanda, hand-standing across Germany

Strength
3 sets of 15 Supine Ring Pull Ups
Tabata Push Ups

Met-Con

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 1.5 pood
Sprint 40 yards


You cannot plough a field by
turning it over in your mind.
~Author Unknown

For Wednesday, 6/30/2010

"Mess You Up" ~ Otis

Body Weight WOD:

3 rounds for time:

10 Push-ups
20 Sit-ups
30 Sumo Squats
20 Sit-ups
10 Push-ups

Rest 120 Seconds


It was a high counsel that I once heard given to a young person, "Always do what you are afraid to do." ~ Ralph Waldo Emerson

For Tuesday, 6/29/2010

For Time:
75 Dead lifts @135#
Every minute on the minute do 3 burpees

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

~Henry Rollins, IRON, article in Details Magazine, January 1993