Wednesday March 14th, 2012

A. Push Press, build up to a 1 rep max(Ten Minute Time Limit)

B. Take 80% of 1 rep max of push press, perform 2-4 reps x 3 sets.    Pause for 3 seconds in front rack in between reps.

C. For Time of the following:
15-12-9 of:
Power Cleans @ 115/75, 95/65, 75/55
Burpees

D. Airdyne or Row x 30 seconds x 30 seconds rest x 5 sets(5 Minutes Total)

Tuesday March 13th, 2012

A. double under practice 10 mins. 


5 Rounds for time of:
Row 350 meters
15 Kettlebell swings   55/35

Monday March 12th,2012

Mary completing a deadlift. 




A. Deadlift, build to a tough single fast(Time Limit 10 Minutes)

B. For Time of the following:
3 rounds for time
Run 200m
10 Thrusters at a moderate weight.

C. 7 minutes of recovery work. with 30s on 30s off protocol.   Use airdyne, rower, jump rope, etc.

Saturday March 10th,2012

Open Wod 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box / 20" box
115pound / 75 pound Push press, 12 reps
9 Toes-to-bar

A coach will scale your movements accordingly to make sure we can achieve at least 4 rounds. 

Thursday March 8th,2012

Rich at the top of a box jump.  Rich has been with us since November and has made AWESOME progress.  His body composition scores have improved greatly and he is doing movements in workouts that 4 months ago he thought he was not capable of. Rich's energy and enthusiasm is contagious at the gym and everyone knows if Rich is in the house the workout is gonna be a fun time.

Rich is itching to join the 400 pound back squat club at our gym and is checking off new accomplishments every couple weeks. A full testimonial is coming shortly but right now he is smashing through so many barriers we want to wait a bit until he slows down, so we can show all his measurable results!

For those doing the Open Wod on Saturday:  This will be the Prep Wod for Thursday and Friday.   Hit the Prep stuff one day and rest the other.

1 round at a pace you think you can hold for 18 min 
15 Box Jumps
12 Push Press
9 T2B

rest actively 8 mins.  walk, row, loosen shoulders , hit a couple reps but bring your heart rate down. 

1 round at 18 min pace
15 Box Jumps
12 Push Press
9 T2B

5 min Airdyne or rowing cool down. 

If you aren't doing the Open WOD on Saturday,  guess what ?  Good news, you can do it today!!
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box / 20" box
115pound / 75 pound Push press, 12 reps
9 Toes-to-bar

A coach will scale your movements accordingly to make sure we can achieve at least 6 rounds. 


Heat assignments for Saturday


Due to equipment restraints we will be going max of 3 at a time. Even if you are in a later heat, come support your fellow competitors and get a plan of attack for the workouts.  There are only 3 more Open WODS left, so let's enjoy them! 


9:30 am
Jeff S.
Joel M


9:55 am
Pat
David
Rich


10:20am
Lori
Mandy 
Sara


10:45am
Paul 
Bob
Mary


11:05am
Emily
Leslie
Julie

10 Sets @ High Aerobic Effort of the following:

30 Seconds of Rowing
Rest 30 seconds
30 Seconds of Anchored Sit-Ups
Rest 30 seconds
30 Seconds of Box Jumps with step down
Rest 30 seconds

Tuesday March 6th, 2012

AMRAP 15 Minutes of:
10 Wall Balls
10 Hand Release Push-Ups
10 Kettlebell Swings




We put some new wall ball stations up so we can run this wod more smoothly now!!


Post rounds and reps to comments. 

Monday March 5th,2012

A. Build to a tough single in the Power Clean, 12 minute time limit


B. 5 Sets AFAP of:

5 Hang Power Cleans.   Keep these fast paced and increase the weight as necessary.
10 Pull-Ups
10 Burpees
*Rest 3:00 Minutes between sets, with active recovery with walking*

Saturday March 3rd, 2012

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

If you finish a block of 30 and the next step would be a large PR, take the remaining time and build up to a heavy single. 

For example you finish the 30 reps at 75lbs and your current 1RM is 125.  Rather than going right to 135 and trying there you will need to prep yourself for the heavier weight. So do a couple reps at 95, then a couple at 115, then hit 125 and then when you are god and ready try for that 135.   

Let's have fun and support each other during this tough WOD!

Our first heat will start at 9:30 am on Saturday.  Everyone please arrive by 9:20 for briefing on the WOD.  If you are in the first heat we will notify you so you can arrive earlier to warm-up.  We will open at 8:45 am for warm-up. 


For those competing on Saturday:


Complete the following for no time component:
5 Snatches on the Minute x 5 Minutes @ lightweight
Rest 3:00 Minutes
5 Snatches on the Minute x 5 Minutes @ lightweight(little bit heavier than above)
Rest 3:00 Minutes
5 Snatches on the Minute x 5 Minutes @ light weight(little bit heavier than above)
Rest 3:00 Minutes
Last Set Work on Form and Tech.. x 10 Minutes




For those not competing on Saturday:


1 Round of the following:
3 Push press @ 135/95, 95/65
20 Box Jumps @ 20/16
rest 2 minutes
3 minute amrap
Row (80%/90%/100% for respective minutes)
rest 2 minutes
1 Round of the following:
3 Push Press @ 135/95, 95/65
20 Box Jumps @ 20/16
rest 2 minutes
5 minute amrap
20 abmat sit ups
20 M Bear Crawls
rest 2 minutes
1 Round of the following:
3 Push Press @ 135/95, 95/65
20 Box Jumps @ 20/16
rest 2 minutes
AMRAP 3 Minutes of:
Row(80%/90%/100% for respective minutes)