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