Today’s WOD: Press MEx3 Snatch 4×2 @ 80% then 5 Rounds: 10 Kettlebell Push Presses (24/16) 10 Pull-Ups Aloo gobi. A chicken curry dish that is pretty easy to make. Requires very little prep; just have to have spices on hand.
WOD 09/28/12
Today’s WOD: Deadlift 3×3 @ 80% (+10/5) then 150 Kettlebell Swings with EMOM 3 burpees Avoid soda. Including the diet kind. Water is better for you.
WOD 09/27/12
Today’s WOD: 3x400m Run with 1 minute recoveries Rest 5 minutes 4 Rounds: 10 Pull-Ups 15 Hand Release Push-Ups 20 Box Jumps (24/20) Bring a friend day is today! Bring ’em out! Eating for health, not weight. If you’re not already doing this, you need to try and wrap your head around it. The sooner you can convince yourself of …
WOD 09/26/12
Today’s WOD: Back Squat @ 80% 3,3, Max reps then 5 minutes to work up to a max height box jump Rest 2 minutes AMRAP 8: 5 Overhead Squats (95/65) 20 Double Unders We’ve got shorts for sale soon. Right now, they’re pre-order. There’s an order sheet at the gym, so sign up for them there. We’ve also got a …
WOD 09/25/12
Today’s WOD: Elizabeth 21-15-9 Squat Cleans (135/95) Ring Dips Last completed on 06/07/12. For those of you that have read Lights Out, you know a little something about sleep and sleep patterns. Dark room, 8 hours uninterrupted, etc. Here’s another way to think about sleep. Now if I could only get my professors to understand it’s totally cool when I …
WOD 09/24/12
Today’s WOD: Press @ 80% 3, 3, Max reps Clean 4×2 @ 80% then Tabata Mash-Up of: L Sit Hold L Pull-Ups The Mash-Up refers to the way the intervals are completed. In this format, we will alternate between movements for each interval. For example: 20 seconds of L Sit, 10 seconds rest, 20 seconds of L Pull-Ups, 10 seconds …
WOD 09/21/12
Today’s WOD: 20 Snatches 15 Clean and Jerks All @ 65-70% A little skill work today. The weights are light and you shouldn’t miss a single lift. If you do, you’re going too heavy and need to back off on the weights. Not every day is a hulk out day at the gym. Drills and skills lead to PRs. And …
WOD 09/20/12
Today’s WOD: For time: 10 Handstand Push-Ups 20 Sandbag Get Ups (50/35) 30 Toes to Bars 400M Run carrying a sledgehammer 40 Box Jumps (24/20) 50 Sit-Ups 60 Wall Balls (20/14) 400M Run carrying a sledgehammer Pretend like you’re this guy out there. Viking helmet and mug of mead optional.
WOD 09/19/12
Today’s WOD: Back Squat MEx5 then AMRAP 8: 5 Jump Squats 10 Hollow Rocks 15 Lunges I’m not trying to say you HAVE to eat meat, but it could be good for your brain.
WOD 09/18/12
Today’s WOD: For max repetitions: 5 Minutes Calorie Row 3 Minutes Rest 5 Minutes Power Cleans (135/95) 3 Minutes Rest 5 Minutes Double Unders Eating well requires some serious planning and you’re going to be reading nutritional labels like never before. I posted this a while ago and I think it’s a good jump off to see how one family …