9.4.15 WOD NOTES
Max Effort Lower Mobility: 6min 3min each side. 2:15 – 3:00 Use Boxes, add in an LAX ball on the adductors to really attack the hips. http://www.mobilitywod.com/daily/thursday-july-23rd-2015/ Dynamic Warm Up: 5min Strength: 15min Deadlift (1RM from 2″ blocks + band) NOTES: Pull from 25# plates (they are 2″ think and solid), foam pads will allow the bar […]
Friday 9.4.15 Competitor WOD
Max Effort Lower Strength Deadlift (1RM from 2″ blocks + band) **Blue Band WOD “Mellow Johnny” 5 Rounds 400m Run 5 Deadlifts 5 Hang Cleans 5 STOH **135,95 across all movements **Rx+ Use a Fat Bar, (25#) Special Strength 3×10 GHD Back Extension + Barbell Row https://instagram.com/p/y5Bb0IHwpC/?taken-by=lauraphelpssweatt Special Strength 3×15 Barbell Glute Ham Raises Midline 3 […]
Thursday 9.3.15 WOD
Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1 @ 65@ 1RM ) **Score 2×5 weight WOD “The Human Highlight Reel” 25 Box Overs (24,20) 50′ OH DB Lunges (45,35) 25 T2B 25 Box Overs 25 T2B 50′ OH DB Lunges 25 Box Overs –3min Rest– 50 Cal Row Sprint **No time cap $ Out 3×12 Single Arm […]
Thursday 9.3.15 On-Ramp
Announcement Starting September 8, 2015 On-Ramp will be held during the schedule linked below First Saturday of each month @ R5 (Wayne) Third Saturday of each month @ ML (Ardmore) CLICK HERE TO VIEW THE NEW SCHEDULE @CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo […]
Thursday 9.3.15 Competitor WOD
Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1 @ 65@ 1RM ) **Score 2×5 weight Strength Shoulder Press (1×8 @ 60% + micro band tensnion ) WOD “The Human Highlight Reel” 25 Box Overs (24,20) 50′ OH DB Lunges (45,35) 25 T2B 25 Box Overs 25 T2B 50′ OH DB Lunges 25 Box Overs –3min Rest– 50 Cal […]
9.3.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min New DE Cycle. We will repeat this mobility over the next 3 weeks 1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min Strength: 12min Power Clean (5,5,3,3,2,2,1,1 @ 65% 1RM ) **Score 2×5 weight NOTES: New DE Upper 3 Week Cycle Run Every 60sec. These Reps should no be completed TNG, reset at […]
9.2.15 Box Brief
Editor’s Note: We are please to present the following article from Dr. Harold Goldstein. Dr. Goldstein is the Executive Director of the California Center for Public Health Advocacy. He is also the Executive Director of Kick the Can. Like a cat caught with the pet canary in its mouth, the world’s largest beverage company has guilt written all over […]
Wednesday 10.2.15 WOD
Explosive Strength Strength Snatch From Blocks (6×2 build across to a moderate weight) **Use blocks or foam pads to raise the height of the bar WOD “Big Aristotle” 5 Rounds 7 Squat Snatches (135,95) 14 KB Swings (55,35) $ Out 5×20 Each Side Banded Side Bends https://instagram.com/p/6jCh_0oofx/?taken-by=sweattshopcincinnati ________________________________________________________ Announcement Labor Day Schedule Sunday 9.6.15 No Barbell […]
Wednesday 9.2.15 On-Ramp
Announcement Starting September 8, 2015 On-Ramp will be held during the schedule linked below First Saturday of each month @ R5 (Wayne) Third Saturday of each month @ ML (Ardmore) CLICK HERE TO VIEW THE NEW SCHEDULE @CFML On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo […]
9.2.15 WOD NOTES
Explosive Strength Mobility:6min 3min, traditional overhead banded distractions/bully (coaches choice) 3min LAX Lats **Coach Athletes to find what is tight during the overhead banded distractions/bully and to attack it with the foam roller Dynamic Warm Up: 5min Strength Snatch From Blocks (6×2 build across to a moderate weight) **Use blocks or foam pads to raise the […]
