Tuesday 10.13.15 WOD
This Week! Mon: Fresh Meal Plan @ R5, chicken & waffles Wed: WheyCo @ R5, dispenser install Thur: Fresh Meal Plan @ ML, chicken & waffles Dynamic Effort Upper Mobility Lifestyle Challenge – Mobility day 13 Strength Hang Power Clean (5×5 @ 70%, high hang) Complete Every 90sec. WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# […]
Monday 10.12.15 WOD
This Week! Mon: Fresh Meal Plan @ R5, chicken & waffles Wed: WheyCo @ R5, dispenser install Thur: Fresh Meal Plan @ ML, chicken & waffles Max Effort Lower WOD Lifestyle Challenge – Mobility Day 12 Strength Box Squats (3RM) WOD “Grace” For Time: 30 Clean and Jerks (135,95) $ Out Accumulate 4min in Side Planks **Rotate […]
Monday 10.12.15 WOD NOTES
Max Effort Lower Mobility: 5min Dynamic Warm Up: 5min Strength: 15min Box Squats (3RM) Box Squatting Benefits WOD: 10min “Grace” For Time: 30 Clean and Jerks (135,95) NOTES: If not Rx Athletes should be able to complete 5 reps TNG $ Out Accumulate 4min in Side Planks **Rotate side as needed, only elbow and one foot […]
Sunday 10.11.15 WOD
Explosive Strength Mobility Strength Snatch (EMOM 5min x3 TNG + heavy) EMOM for 5min Complete 3 TNG @ 70%, then in 3 attempts build to a heavy **Score heavy WOD “The Bride of Frankenstein” — On a running clock — In 6min Complete: 800m run Max Body Weight Deadlifts In 5min Complete: 600m Run Max 1/2 […]
Sunday 10.11.15 WOD NOTES
Explosive Strength Mobility: 5min Dynamic Warm Up: 5min Strength: 10min Snatch (EMOM 5min x3 TNG + heavy) EMOM for 5min Complete 3 TNG @ 70%, then in 3 attempts build to a heavy **Score heavy NOTES: Set clock to count 1min intervals. TNG reps need to be under control, be aware of Athletes bouncing weights and […]
10.10.15 Box Brief
Researchers have discovered a surprisingly simple way to get kids to eat more veggies By Roberto A. Ferdman September 29 Washington Post – CLICK HERE (Greg Barnette/AP) It seems like an age-old problem — kids not eating their vegetables — and it is. Little ones, more interested in macaroni and cheese than sautéed spinach, are still leaving the […]
Saturday 10.10.15 WOD
Mobilty Teams of 2 30min AMRAP “Nate” 2 Muscle Ups 4 HSPU 8 KB Swings (70,55) **Rotate partners every round **Score total rounds + reps **MUs: Ring or Bar **MU Modifications: 2MU = 4 C2B + 4 Push Ups or 2MU = 2 Jumping Bar MUs Chief Petty Officer Nate Hardy was killed Sunday February […]
10.9.15 Box Brief
Why Spinning Won’t Get You The Body You Want No one ever got a great butt by sitting on it Here’s why: 1. You will NOT see an increase in lean muscle mass. 2. You won’t experience a decrease in body fat. 3. Sitting on a bike for an hour isn’t doing your body any […]
Friday 10.9.15 WOD
Max Effort Lower Mobility Strength Sumo Deadlift (1RM, Ultra Wide Stance) **stance = x2 squat WOD “The House of the Devil” 5 Rounds 1 Rope Climb 12 Toes to Bar 1 Rope Climb 12 KB Squat Clean (45,35) **1 rope climb = 2 modifications **Rotate arms as needed $ Out 3×15 Tempo Sit Ups 3-1-1-1 3sec […]
Friday 10.9.15 WOD NOTES
Max Effort Lower Mobility: 5min Strength: 15min Sumo Deadlift (1RM, Ultra Wide Stance) **stance = x2 squat NOTES: Why? The ultra wide sumo deadlift requires additional hip and thigh recruitment. Causing the Athletes to quickly execrate the bar off the ground, execrating the hips quickly to the bar. Increasing/practicing deadlift and squat variations will cause the classic […]
