Archive for March, 2011

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WOD for thursday 3-31-11

March 31, 2011

STRENGTH/TECHNIQUE– Rope pullups.    We’ll play with grip and alignment and get the following workloads done, NOT for time.

Advanced:  15 Rope ascents from sitting.

Moderate: 30 Rope Pullups

Scaled: Accumulate 2 minutes of static holds.

Ropes will test your grip strength like few other modalities will.  Much like regular pullups, we can scale the intensities with band assistance.

WORK- The “Marcos Special”.  Reverse ladder of box jumps/double unders.  Your box jumps MUST include touching the ground with both hands.

For time:

25 Box Jumps 5 Double Unders

20 Box Jumps 10 Double Unders

15 Box Jumps 15 Double Unders

10 Box Jumps 20 Double Unders

5 Box Jumps 25 Double Unders

 

 

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Recap of today and the WOD for Wednesday 3-30-11

March 30, 2011

Most of you know that I love the backsquat, and not without reason;  It’s pretty much the single most important element of functionality and athletic output.  Smarter people than me would agree.  So, with that said, I was really psyched at some of the absolute numbers many of put up: we had 3 guys go over 300 lbs for five reps, below parallel, no belt and no wraps, two more at 295.  Three girls go over 150 x 5.  With two more likely to do so if they ha been able to attend.

Just as impressive from my perspective is our new people, some of whom have never put a bar on their back and sat down as deep as we do, before. The relative improvement many of you displayed is just as impressive as raw numbers.  More than 2/3rds of you PRed.

Check the photos one post below for the board summary for the day.

 

THE WOD FOR WEDNESDAY

Thai Boxing Conditioning is an option at all except 9 am.

The alternate wod is

JACKIE:  Row 1k/50 thrusters @ 45lbs/30 Pullups.  Scale the pullups as needed, but keep the other two elements as is.

 

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Photos from the last two days

March 30, 2011
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WOD for Tuesday 3-29-10

March 29, 2011

STRENGTH-  Back Squat 3×5 No time component.  After your warmups, 3 heavy attempts at a 5 rep set.

WORK- for time 50 Sumo Dead Lift High Pulls 95/80  and 80/65. Every Minute on the minute, 5 Reverse Burpees.  We did this on 2-7, check the archives for your time.

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Heads up for upcoming Saturdays

March 28, 2011

Next Saturday April 2,  will be firebreathers at 11, team stuff at 12, which is close to our normal schedule.  At 1:30 We’ll do the foam roller technique presentation that some of you have asked after.  I just picked up some more rolling cylinders.  These are  great devices for recovery and mobility, and you should have these in your toolbox.

The following Saturday, April 9 we’ll take a dry run at serious Team Throwdown type of competition, with another one to follow in May.   Anyone can participate (and girls will scale to 66-70% of guys load)but I need firm commitments, as you will have teammates counting on you.

Here’s the format:

10 am to 11:30 each team selects an Athlete, THEN the event is announced.  Events will be published ahead of time, but randomly selected.

11:30 Lunch

12:30-2 The event is announced and the team THEN selects an athlete(s) to compete.  Possible events again published ahead of time, but actual events randomly selected the day of.

This will either be free, or if you want lunch catered from Charlie’s I’ll ask for 5 to 7 dollars.  Minimum of 12 people or we’ll postpone till May.  Please check your schedule/make arrangements, if indeed you are interested.

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WOD for Monday 3-28-11

March 28, 2011

Barbell complex:  7 exercises x 7 reps x7 rounds for time

Bent Rows

Stiff legged Deadlift

Power Clean

Thruster

Frontsquat

Push-Jerk

Deadlift

Men 95/65, Women 65/45

Every time you put the bar down, it stays down for 30 seconds.

 

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SUNDAY Open Gym 11-1

March 27, 2011

Any action, any wod,, any lift.  Your choice.