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January 2012

Tuesday

WOD

“Football Gone Bad”

Three 1 minute rounds for time:

 1. Dumbbell Thrusters (45/35 lbs.)

2. Box Jumps (20")

3. Push-ups

4. Double Unders 

5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
   Photo-29

The Five Stages of (Food) Grief

Apple Onion Cinnamon Pork Chops Over Crockpot Butternut Squash

Cranberry Sweet Potato Breakfast Cakes


Monday

Warm-up

Shoulder Mobility
Hip Mobility

Skill

Toes Through Rings Practice

Strength

Deadlift
2 x 5 @ 65%
2 x 5 @ 70%
1 x 5 @ 75%

WOD

9-7-5 for time of:
Wall Climbs
Toes to Bar
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Photo 4
Photo 1
Photo 2
Photo 3
Getting better at Wall Climbs!


  


Saturday

Warm-up

Group Dynamic Warm-up

Strength

Clean & Jerk
1-1-1-1-1

Partner WOD

"Grace Meets Runny Angie"

For Time:
30 Clean & Jerks = take turns each do 5 reps at a time until 30 total reps.

Then...

Run 400m
100 Air Squats
Run 400m
100 Push-ups
Run 400m
100 Sit-ups
Run 400m
100 Pull-ups
 
*Only one team member working at a time. Break up reps however you want but must run together. Can't start next movement until your partner comes back from run. 

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10 Things to do to improve your Clean & Jerk...from start to finish
Rest and Recovery: The Yin and Yang of Fitness


Friday

Warm-up

Double Unders

Strength/Skill

Find 1RM Turkish Get-ups
2 x :30 sec Battling Ropes for Max Reps

WOD

7 minute AMRAP of:
1 Thruster (95/65 lbs.)
Bear Crawl 10 meters
1 Pull-up
2 Thrusters (95/65 lbs.)
Bear Crawl 10 meters
2 Pull-ups
3 Thrusters (95/65 lbs.)
Bear Crawl 10 meters
3 Pull-ups
4 Thrusters (95/65 lbs.)
Bear Crawl 10 meters
4 Pull-ups
...get as far as you can in 7 minutes.

Photo 2
Photo 1
The Top 7 Musts For Success
Flourless Paleo Coconut Lime Muffins
Almond-Crusted Cod


Tuesday

Warm-up

400m Run
-Then-
3 Rounds of "Cindy" not for time

Partner Stretch
Front Rack Position

Strength

Front Squat
3-3-3-3-3 @ 80%

WOD

3 Rounds for time of:
20 Hang Clean (75/55 lbs.)
20 Push Press (75/55 lbs.)
20 Power Snatch (75/55 lbs.)
20 Box Jump (24"/20") (with 20/14 lbs. ball) 

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How to Buy Real Food – 8 Helpful Guides – Part 1
How to Buy Real Food – 8 Helpful Guides – Part 2
Diet and weight loss more likely with a good night's sleep


Monday

Warm-up

5 min Double Unders
10 Push-ups
10 Air Squats
10 Scorpions
10 Press ups
1 Set of Max HSPU or Max hold

Strength

Shoulder Press
5-5-5-5-5

WOD

3 Rounds of 5 min AMRAP
5 Clapping Push-ups
15 Wall Balls (20/14 lbs.)
25 Mountain Climbers

Rest 2 min each Round 

*Score is Total Reps for all 3 Rounds 

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Our new mural by Elmer Bio. Thanks for your time and doing a great job!!!


Sunday

"Awesome job gang on Saturday and honoring one of our fallen heroes. Was really cool to hear the playful belly aching when WOD announced with 4 miles in it! THEN watching the big smiles and high fives when you finished!!! That's what I love about this stuff! We have no clue what our bodies are capable of! Unfortunately, often our bodies ARE limited.......by our own mind!!! Way to step outside your own personal box! There is lots more where that came from!" 

Here's an article for some recovery tips. Especially after a long grueling workout.

You Need Salt!!