September 1

Hey kiddos!

So some of you may have heard, but Lerner has changed its policy on several things (including what movements we can do) much to our dismay. Right now, I am in contact with LHWC staff about the matter and passing along info to people as I get it. Who knows how it will turn out, and when the time is right we may all have to start contacting LHWC mgmt to get things moving. In the meantime, as an informal fitness interest group, we are pursuing this in an organized, professional, and pragmatic manner and gathering as much information regarding the policy change as we can.

No doubt, we'll find some resolution or compromise.

Meantime, let's seem them stop us with this WOD!

Warm Up:
3 rounds
5 Pull Ups
10 Push Ups
15 Squats
250m Row

Strength: Front Squat
5x5 @ BW or 5-10# heavier than previous week

WOD:
"Test 3"

Tabata Air Squat (20s work, 10s rest for 8 rounds)
Max reps of Muscle-ups or Pull-Ups in 4 minutes

Score is determined by least number of squats in any given tabata round times total muscle ups or pull-ups.

Stretch.

P.S. I have also contacted the Department of Exercise Science in the SPHHS to see if they can provide any insight or resources.

August 30

Good work yesterday peoples. Another day, another WOD!

Warm Up:
3 rounds
5 Pull Ups
10 Push Ups
15 Squats
250m Row or 10 DU/20 JR

Strength: IBP
5x5 (5 to 10# heavier than previous week)

WOD: Elizabeth
21-15-9 reps, for time
Clean 135 lbs
Ring Dips (we'll substitute full range dips, as in AT LEAST 90 degree bend in elbows at the bottom and FULL lock-out at top.

Stretch

3-2-1 GO!

August 29

Apparently shoes like vibram five-fingers are no longer welcome in the gym, so its back to chuck t's for me (for a bit anyways). I will be doing squat cleans and yesterday's WOD since I was "prohibited to enter the weight room due to safety reasons".

In another news, I think they added another bench press while reducing the size of the only area where you can olympic lift...genius.


Warm Up
3 rounds
5 Pull Ups
10 Push Ups
15 Squats
250m Row

Strength: Pull-Up
4x5 @ BW or 15#

or

Squat Cleans
2x10 @ 80% 1RM
Try to do the cleans about every 90 seconds

WOD:
Three rounds for time of:
95 pound Ground to overhead, 30 reps
Toes to Bar, 20 reps

WOD 2 (if you did the other one yesterday): Angie
For time,
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Do the movements in order.

August 28

The gym is back open, which means its time for some glorious squat cleans! See you at 12 in Lerner.

Warm Up
3 rounds
10 Push Ups
15 Squats
250m Row
Dynamic Stretching

Strength: Squat Clean
2x10 @ 80% 1RM (e.g.: 164#, JLH)

WOD:
Three rounds for time of:
95 pound Ground to overhead, 30 reps
Toes to Bar, 20 reps

Stretch

August 26

Like yesterday, meet in front of Lerner at 6.

Warm Up

WOD:
AMRAP 12:

50 Meter Sprint
10 Squat Jumps
10 Pushups

August 25

Supposed to be nice tomorrow, so let's get outside! Meet tomorrow at 6 outside Lerner and we'll head to the mall.

Warm Up

WOD:
5 rounds for time,
Sprint 100m
Run 400m

Rest 1 minute between rounds.

Sunday, August 22

The gym is closed this week, so let's utilize the great outdoors scene in Washington DC! I am planning on doing this at around 2pm. Anyone interested, meet in front of Lerner gym and we'll head to the Mall.

Warm Up
Run for about 5-10 minutes
Dynamic Stretching (squat-to-stands, toy soldiers, etc.)
Short sprints

Skill: Handstands
Spend 10 minutes performing handstands, handstand walks, or headstands. All free-standing. Work with partners if you need.

WOD:
5 rounds for time,
5 Wall-Burpees
10 Diamond Push-Ups
20 Squats

Stretch

August 19

I am going to regret this, but impromptu session tomorrow morning at 9am. Here it goes:

Warm Up:
2 rounds
400m Run
400m Row
25/50 JR/DU

Skill: Turkish Get-Up
1x7, either side (work on form or work up in weight)

WOD: "Nate" [Hero WOD]

AMRAP 20:
2 Muscle-ups (Scale to Pull-ups or Jumping Pull-Ups)
4 Handstand Push-ups (Scale to inclined push-ups, medball push-ups, or push-ups)
8 2-Pood Kettlebell swings (Scale to 1-pood or 25lb swings)

Stretch

August 18/19

Again, decide which day you want to do it on. I did the previously posted WOD yesterday but realized I was far too gassed to complete it (still did the strength and skill work on the jump rope). Sometimes, its better to leave some gas in the tank and take the hit in your pride.

I will most likely be doing this WOD on the 18th, depending on how I feel:

Warm Up
2 rounds
400m Run
400m Row
25/50x DU/JR

Strength: Front Squat
5x5 @ Body Weight (or scaled if needs be)

WOD:
5 rounds
12 KB Swings @ 70lbs (i.e. 2 pood)
100ft Lunge
250m Row

Stretch

August 17/18

I am still debating whether I want to head in today or tomorrow. In either case, here it is:

Warm Up
2 rounds
400m Run
400m Row
25/50x DU/JR

Strength: IBP
5 x 5 working up in weight.

WOD:
For time
30 Push Ups
60 Squats
30 HSPU
60 Pull-Ups
30 Toes 2 Bar
60 Db Push Press, 30#

Then: 20 Squat Jumps @ 25#

Stretch

August 16

Warm Up
2 rounds
400m run
400m row
25/50x DU/JR

Strength: Pull-Up
3x6 @ BW or 15#

WOD:
For time
Deadlift Ladders, 225#

1st minute, do one DL and rest for remainder. 2nd minute, do two DL and rest. Continue until you can no longer do the number of deadlifts within the minute.

Then: 30 Burpees for time

Stretch

August 15

Hey kiddos,

We get back to it with a new strength training cycle. Today we focus on squat cleans. Check out this video for an idea on form: squat clean

Warm Up
2 rounds
Run 400m
Row 400m
DU/Jump Rope 25/50x

Strength: Squat Clean
10x2 @ 70% 1RM

WOD:
5 rounds
1 Lap Farmers Walk, 55# both hands
10 HSPU
20 Squats

Stretch

Aug 4: Boca Raton Edition

Hey kiddos,

Here's today's session.

Warm Up
2 rounds
400m run forward
10 Squats
10 Hollow Rocks

WOD
3 rounds
30 Atomic Sit Ups
20 Burpee
10 Handstand Push-ups
20 Scap Push-Ups
30 Squats

Stretch

Interesting reads on warm ups

On warm ups:
http://www.nytimes.com/2010/05/18/health/nutrition/18best.html?ref=nutrition

My personal opinion is to warm-up moderately, but incorporate stuff that will build on a subset of skills that involve both muscular and neurological activation.

Thoughts?

Aug 3: Boca Raton Edition

Just because you are without a gym doesn't mean you still can't be nasty.

Warm Up:
Do whatever you can to get warm

WOD:
4 rounds for time,
400m run
20 Push-Ups
20 Sit-Ups
10 Burpees

Stretch

By the by, mapmyrun.com is awesome for planning runs and WODs with running in them, if you don't already know about it.