October 1 @ 6PM

Hey corpses (trying the name out...),

So we've reached the end of the first part of my dinky comp book, which means we are going to go back and repeat previous WODs to compare performances. This should be interesting.

Warm Up
2 rounds
500m row
Dynamic Stretching
10 Push-Ups

Strength: Backsquat
5x5

WOD:
AMRAP 12 (compare to 07/19/10)
2 Muscle Ups (scale to 4 DH Pull Ups and 4 dips)
4 Handstand Pushups
6 Burpees

September 29 @ 6pm

Warm Up
2 rounds
2 mins with Jump Rope
1 mins with one dynamic stretch for Shoulder girdle (per side)
1 mins with deep lunge (per side)

Strength: Bench Press
5x5

WOD:
4 rounds
2 Skin-the-cats
10 Chest-to-Bar Pull-Ups
15 Hand Release Push-Ups
15 Sotts Press (45lb bar)

September 27 @ 6PM

Warm Up
2 rounds
10 Bomber Push-Ups
10 Squat to Stand
10 Kips
100 touches with Jump Rope

Strength: Deadlift
Work up to a 3RM

WOD:
For time
50 Burpees
50 Pull-Ups
1000m Row

September 25

Warm Up
200 touches jump rope
Dynamic Stretching

WOD: High Thirty-Five
12-9-6 for time
35# Burpee Squat Clean Thrusters
35# 1-arm Db Swing (both arms)

Stretch

September 24 @ 1PM

Supposed to be a nice one tomorrow (though a little hot...), and Kraekel has been dying to get outside. Meet first in gym for warm up, then head down to the mall!

Warm Up
2 rounds
6 Deep Lunges with exploration of corners
10 Squat to Stands
2 skin-the-cat
Mess around with levers, Muscle Ups, Kips/Butterflies

Str: Bench Press
5x5

or

65% 1rm X 5
75% 1rm x 5
85% 1rm x 5+

then jog to Lincoln Memorial

WOD: Honest Abe (at the Lincoln Memorial)
5 rounds for time
1 ascent up stairs (~50m, form doesn't matter - 1 step, 2 steps, 3 steps at a time)
10 Honest Push-Ups with hand release
30 Squats
1 descent down stairs
10 Burpees

Study (forever)

September 22 @ 6PM

Warm Up
1min per arm: shoulder capsule bias (the part where he pushes his shoulder in)
6 Deep Lunges, the part where he lunges (duh) focusing on pushing the pelvis to the ground
then
2 rounds
10 Push-Ups
10 Squats Jumps
Handstand Holds 30sec

Str: Backsquat
5x5

or

65% 1rm x 5
75% 1rm x 5
85% 1rm x 5

WOD:
AMRAP 15
2 HSPU
4 S2C (sit-to-cleans)
6 Lunges holding a plate overhead (45#)

September 20 @ 4PM

Warm Up:
2 rounds
1000m row @ 32spm
Dynamic Stretch (hanging work, squat to stands, etc.)

Str: Deadlift
3-3-3-3-3

or

65% 1rm x 5
75% 1rm x 5
85% 1rm x 5+

WOD:
Four rounds for time of:
Row 500 meters
Rest 3 minutes

Stretch

September 17th @ 1pm

Warm Up
2 rounds
200 touches with jump rope
dynamic stretching
deep squat holds (get in a low squat and stay there for a bit, move around, hit the tender bits)

Strength: Bench Press
5x5

or

65% 1RM x 5
75% 1RM x 5
85% 1RM x 5+

WOD:
Three rounds, 9-6-and 3 reps, for time of:
165# barbell Thrusters
Muscle-Up

September 15 @ 6PM

I am starting 5-3-1 today with backsquats for anyone that wants to join in. Otherwise, stick to 5x5 for backsquats

Warm Up
2 rounds
1000m row @ 26spm
10 Squat to Stands
Dynamic Stretch on pull-up bars (skin the cats, hangs, maybe throw in a lever or MU just for the hell of it)

Strength: Backsquat
5x5 building in weight

OR

5-3-1 Backsquat
5 @ 65% 1RM (e.g. 300# 1RM = 195#)
5 @ 75% 1RM (225#)
5+ @ 85% 1RM (255#)

WOD: Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises, total time should be 16 minutes.

Stretch

September 14 @ whenever

Hey guys,

I hope you enjoyed your assignments this weekend. Get ready for this WOD. No strength because this WOD will be epic! Scale as necessary with weight. Try to did strict pull-ups instead of kipping (if you can).

Warm Up
200 touches with jump rope
Dynamic Stretching

WOD:
"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups (try to do strict before kipping)

Stretch

For the thrusters and deadlifts, use one bar that you can rapidly throw weight on and off (e.g. I will be using 135 for the thrusters and then quickly throw on some 45s and 10s to get the 245 DL).

This WOD requires a bunch of equipment, so try going a little later or earlier than normal to ensure you can get your hands on some. I will be going at around 9ish after I get back from HEALing Clinic for anyone that wants to join.

The weekend!

I am out of town until Tuesday (more or less). This weekend, your goal is to find your one rep max on one lift of your choosing and to complete Fran (described below). I am going to start 5-3-1 again when I get back, because I want a more systematic approach to strength training than what we've been doing. I'll be focusing on three lifts: deadlift, backsquat, and overhead press. If you want to do 5-3-1 as well, I suggest you max one of those lifts.

Don't feel obligated to do 5-3-1- though, the strength work we've been doing is solid stuff and will definitely make you as strong as 5-3-1 will. I just like a more systematic approach based on percentages of the 1RM.

For this weekend:

On one day:

Do a light warm-up and max a lift. You can use the rep scheme of 5-5-3-3-2-1-1-1 to guide your jumps in weight and to help you focus on intensity with each rep.

On another day: Fran!

Do a thorough warm-up for as long as 20-25 minutes but not shorter than 10. Get loose, don't fatigue yourself, and amp yourself up.

Fran
21-15-9 for time,
95lb thrusters
Pull-Ups

Scale weight as needed and tear through this!

Post weights and times to comments.

September 9 @ 6 or 8pm

I got Phy Dx A tomorrow, so I won't be able to make it in until 8 if anyone wants to come then. Otherwise, scale as necessary and get to it!

Warm Up
Row 1000m @ 26spm at a light pace
Dynamic Stretching
Play around with muscle-ups or back/front levers

WOD:
Perform 6 rounds for time of the following:
3 Front Squats (225#/135#)
10 Clapping Push Ups
20 Sit Ups

Rest 1 min between rounds

September 8th @ 6PM

I am a captain for the cadavers and have to attend a meeting at 6 in Lerner, so I might be late (like 6:30ish). No strength today but make sure to check out a jump rope for the warm up.

Warm Up
300 Touches with the Jump Rope, throw in double unders, crosses, etc. wherever you please.

WOD: "Barbara"
Conduct 5 rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly three minutes between rounds.

Stretch

September 7 @ 6 or 7pm

I got a meeting tomorrow from 5-6:30pm, so I can't make it at our normal time. Therefore, I am going in an hour later. Choose your time and come kick some ass!

Warm Up
2 rounds
1000m Row @ 24spm, light pace
Dynamic Stretching

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

WOD: "Diane"
21, 15 & 9 rep. rounds of:
Deadlift 225#/155#
HSPU's

Stretch

Also, check this article on static stretching http://well.blogs.nytimes.com/2010/09/01/phys-ed-does-stretching-before-running-prevent-injuries/?src=me&ref=general

September 6 @ 5pm

Warm Up:
Row 1000m @ 24spm, light pace
Dynamic Stretching
Row 1000m @ 24spm, light pace

Strength: Inclined or Db Bench Press
5x5

WOD:
2 rounds of
AMRAP 10
3 Turkish Get-Ups on either side (1.5pood or 55lb Db)
5 HSPU
10 Burpees
15 Db Swings

rest 2 min between rounds

September 3 @ 6pm

Good work in Wednesday session guys! My legs were shot afterwards. How about y'all? Anyways, this should be a good WOD with some balance work using Turkish Get-Ups (see instructional video here)


Warm Up
2 rounds
10 Toy Soldiers
10 Kips/Butterflies
10 Squat to Stand
Dynamic Stretching
rest 30 seconds

Strength: Squat Clean
2x10 @ 90% 1RM

Sub TGU because we can't do cleans...
1 rep by 7 sets, both arms. Build in weight.

WOD:
5 rounds for time,
3 Deadlifts (275#/185#)
5 HSPU
10 Knees to Elbow
15 DU or 60 Jump Ropes or 30 DU/JR alternates (as in doing a DU every other jump)

Rest 2 mins between rounds. Score is total time minus rest time.


Stretch like a mofo.