New WOD blog site

I've moved the WOD here to add some more dynamic stuff to it; we'll see if I can.

5/6 WOD

It's been that long!?!!

Five rounds for time of:
30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents, 15 ft rope

Big Cats

As Rx'd

Pride

5 rounds
20 rope jumps
20 wallball shots, adjust ball weight
1 rope climb and 5 pull ups

Cubs

3 rounds
20 rope jumps
20 wallball shots, adjust ball weight
10 pull ups


Subs:
60 Single unders - sprint speed, 30 20" box jumps, 15 burpees
30 thrusters - 20# db's
5 pull-ups per ascent. Use short rope on your pullup bar if you have it

News, WOD, Etc

Sorry for the long delay folks. Technical difficulties of every discription; computers, cars, jobs, you name it it's been screwed up for the last couple weeks. On.

The April Open House was underattended but fun anyway. Scott Kustes, half of our final count, (Trey Jones showed up very late, big chicken) and I had a great work out of:

3 rounds for time over 40m

100# sandbag carry
225# wheelbarrow push
135# barbell carry
25# rock throw throw
70# sandbag drag

Scott finished in 11: something, I was at 12: and some. I'd have kept up a littlle better except for tipping the wheelbarrow on the second round and having to reload. Whatever, Scott was awesome, I was last. The hardest part by far was getting everything loaded in the car to come home when we were done.

Though Trey showed up late, he definately was a factor in the training. As Scott can tell you, recovery is very important.

As an LMT student Trey is required to do a certain number of massages per quarter as part of his training. Here we see Scott reaping the rewards.

More later.

4/20 WOD

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Big Cats

As Rx'd (modify if necessary)

Pride and Cubs

Standing Dumbbell presses and modified pull ups as appropriate.

Deadlifts

3,2,2,2,1,1,1,1,1

Scale weight to your level. Heels to the ground and drive.

Warm up with a set of 10 on something light to groove form. Ramp up pretty quickly to a max effort on the first single, then back off to a70-80% for the remaining singles.

Compare to 4/19/06

Our deadlift comparison is closer together than the CF Home version but no less instructive. Typically, your lifts will be heavier. Expect it, plan for it, do it.

Deadlifts

3,2,2,2,1,1,1,1,1

Scale weight to your level. Heels to the ground and drive.

Warm up with a set of 10 on something light to groove form. Ramp up pretty quickly to a max effort on the first single, then back off to a70-80% for the remaining singles.

Squat -a-mania

Three rounds for time of:

21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells

There are 315 squats in this workout, don't miss a one.

Big Cats

As Rx'd

Pride

Three rounds

14 Burpees
14 20# Dumbbell squat snatches, alt arms
14 WB shots (pick an appropriate ball)
14 20# dumbbell thrusters
14 20# dumbbell squat cleans

Cubs

Three rounds

8 Burpees
8 15# dumbbell squat snatches, alt arms
8 WB shots 6# ball
8 15# dumbbell thrusters
8 15# dumbbell squat cleans

Ordinarily, I'd keep the number of reps the same and adjust the weights but because this one is not heavily weighted but rep intensive I've backed off the reps to make it doable. Try it, even the Cubs version is 120 weighted, explosive squats. You'll feel it, I guarantee it.

4/16 WOD

Front Squats

Big Cats, Pride and Cubs

1,1,1,1,1,1,1

Increase weight on each single.

Warm up thoroughly. The whole warm up is practice as well as preparation. Don't skimp on it. Spend some extra time in the push up position for stretching the wrists.

These will feel a little different than regular squats. The same rules apply; stay on the heels (this almost takes care of itself), head up, superhero chest. Let the bar rest on your shoulders with your fingers stabilizing - they won't actually be holding it. Upper arms should be as close to parallel with the ground as possible.

"Linda"

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time

Big Cats

As Rx'ed

Pride and Cubs

Adjust weight to an appropriate percentage of body weight keeping the proportions about the same. Hard and fast.

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