Sunday 8/31/14

 

Hey guys we just made the WOD SHACK T-Shirt available for everyone! The site has multiple designs and styles for both men and women. Support us and buy an awesome shirt!

wodshack.spreadshirt.com

 

 

“Show me a person who doesn’t make mistakes and I’ll show you a person who doesn’t do anything.”

- Leonard Rubino

1. Bench Press 6 x 8

2. Running With Angie

2 mile run
100 Pull Ups
800 Meter Run
100 Push Ups
800 Meter Run
100 Situps
2 Mile Run
100 Squats

3. Work On Handstand Walks

Saturday 8/30/14

 James Hobart

"I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed."

– Michael Jordan

1. Clean Work:

A. Clean Pulls 10 x 3, Across

B. Hang Clean 4 x 3, Climb

C. Snatch Grip Deadlift 4 x 2, Climb

2. Squat

Front Squat 3 x 8

Overhead Squat 3 x 6

3. Metcon

4 Rounds:
25 Burpees
400 Meter Run


4. Skill Work: 5 x 100 Double Unders

Friday 8/29/14

It’s not the years in your life that count. It’s the life in your years. –Abraham Lincoln

1. 5 x 5 Deadlift, Climb

Then find 20 RM Deadlift

2. Metcon

5 Rounds
4 Weighted Pull-ups
4 Deficit Handstand Push-ups
250 Meter Row 


Session 2:

3. Intervals

3 Rounds:
Run 1200 Meters
Rest 3 Minutes

4. Core Work

- 100 Strict Knees to bar for time

Make sure to split today's workout into two sessions! Also make sure you are eating enough protein, fat, and carbohydrates in your diet! If you guys have any questions shoot me an email!

Thursday 8/27/14

Chris had an awesome career! 

"Just when the caterpillar thought the world was ending, he turned into a butterfly." - Proverb

Active Rest - Apply your fitness!

To sign up for online personal training contact Justin at wodshackwarrior@gmail.com

Wednesday 8/27/14

"It ain't about how hard you can hit. It's about how hard you can get hit and keep moving forward." - Rocky

1. Death by Burpees

- Starting at 1 add 1 burpee emom until failure

Rest Five Min

Repeat

Your score will be your total number of burpees completed on both rounds.

2. 4 x 15 Weighted Dumbbell Sit ups 100lbs, 40lbs

Tuesday 8/26/14

Thanks Captain Obvious...



"Someone is sitting in the shade today because someone planted a tree a long time ago." —Warren Buffett

1. Find 5RM Push Press


2. Suicide Sprints

3 Rounds:
Run 25 out 25 Back
Rest 1 minute
Run 25 out 25 Back, 50 out 50 Back
Rest 1 Minute
Run 25 out 25 Back, 50 Out 50 Back, 100 Out 100 Back
Rest 3 Minutes


3. 24 Min Amrap:

30 High Pull 95, 65
25 Toes to Bar
20 Burpees
15 Box Jumps
10 Power Cleans 135, 95

Monday 8/24/14



For Online Personal Training send me an email at wodshackwarrior@gmail.com  



“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”–Benjamin Mays

1. Snatch 6 x 3, Climb

2. Pulls

A. 7 Min EMOM: 4-11 Chest to Bar Pull-Ups

B. 5 Rounds: 6 Weighted Pull-Ups/ 8 Weighted Dips

2. Couplet: Deadly Push-Ups

10 Rounds:
10 Deadlifts 185,135
10 Push-Ups 


Today focuses on pulling! We start with explosive pulls, move to gymnastics pulls, and end with lower back work. The couplet is going to kill you by the way! You probably won't reach your sorest state for two or three days after this workout so make sure you stretch for at least 10 minutes! If you have access to a foam roller go ahead and roll you hamstrings, IT bands, and Lats. As always, adjust the weights accordingly. If you cannot deadlift 315 for a few reps then 185 might be too heavy for you. 135-155 is what the average adult male would use and 95-115 for the average adult female.

Saturday 8/23/14

Active Rest

Friday 8/22/14

 

CrossFit Games Highlights - Awesome Vid

 

"There is no self made man. You will reach your goals only with the help of others." George Shinn

1. Strength

8 Rounds Not For Time: As heavy as possible!
1-2 Bench Press
1-2 Weighted Pull-up

2. Squat

Front Squat 5 x 2, Climb

3. 20 Min Amrap: 

30 Double Unders
50 Meter Sled Pull
20 Air Squats

Thursday 8/21/14

Truth

"The best time to plant a tree was 20 years ago. The second best time is now." – Chinese Proverb

1. Row Intervals
 
5 Rounds: 
Row 500 Meters
Rest 1 Minute 

2. Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


3. 15 Min EMOM Power Clean - increase weight every 3-5 minutes


So a few posts ago, I said I was going to post a video of me reaching my goal of doing 100 unbroken double unders by September 1st. Well, yesterday I was just messing around and knocked out 111 unbroken and didn't think to grab the camera. So I'm going to make a new goal of getting 150 unbroken by mid September and I'll post that vid instead! If you guys have any questions feel free to contact me at wodshackwarrior@gmail.com!

Wednesday 8/20/14

Meal Prep For The Week!

 

"Advice is what we ask for when we already know the answer but wish we didn't." - Erica Mann Jong

1. Back Squat 6 x 4, Across


2. Shoulders Smoldered

12 Min Time Cap

Complete 3-6-9-12-15-18-21 within time cap

Kettle Bell Swings 55lbs, 35lbs
Push Presses 155lbs, 105lbs

Tuesday 8/19/14

Send in your before and after photos! We want photos!

"When everything seems to be going against you, remember that the airplane takes off against the wind, not with it." – Henry Ford

 

 

 

1.  10 Rounds EMOM Snatch Complex: Hang Snatch, Hang Squat Snatch, Full Squat Snatch


2. Easy Couplet (not for time but should be completed with minimal rest between exercises)

6 Rounds:
6 Overhead Squats
6 Weighted Pull-Ups

Pick a challenging weight. Without challenge there won't be any improvement.

3. Pick a skill (3 sets to failure of handstand push-ups or 5 sets to failure of double unders)

Workout #2

4. Run 5k

Just to give you guys a reference point regarding skills, CrossFit Games competitor Jason Khalipa can do roughly 30 handstand push-ups unbroken and he's not a small guy. Nick Urankur another CrossFit games competitor did 258 Double Unders unbroken. I workout every day and am only able to squeak out 77, but by September 1st I am going to hit 100! I might even post a vid on here lol. I challenge you all to write down your short term goals and be sure to achieve them!

Monday 8/18/14

 

"Most folks are about as happy as they make their minds up to be." - Abraham Lincoln

 

 

Active Rest

 

 

 

 

Sunday 8/17/14

If you are interested in signing up for Online PT send me an email at wodshackwarrior@gmail.com

 

 

"Life is like a mirror. Smile at it and it smiles back at you." - Peace Pilgrim

 

 

1.  Deadlift

 

Deadlift 5 x 5

 

4 x 10 Deadlifts

 

 

2. Thruster Biathlon

 

Run 800 Meters

21 Thrusters 115, 75

Run 800 Meters

18 Thrusters 115, 75

Run 800 Meters

15 Thrusters 115, 75

 

Run 200 Meter penalty every time you drop the bar. The goal is to go unbroken on all reps to reduce how many penalty runs you have to do.

 

 

3. Skill

 

Max Double Unders

Max Handstand Push-ups 

Saturday 8/16/14

 

"What lies behind us and what lies before us are tiny matters

when compared to what lies within us."
- Ralph Waldo Emerson

1. Squat Clean 5,4,3,2,2

2. 4 x 3 Front Squats, Across

3. 5 Rounds: Rest 90 Seconds between rounds

Row 500 Meters
30 Wallballs 20lbs, 14lbs
 


The workout is split up into five intervals with 90 second rest breaks. Make sure to push these intervals as hard as you can to maximize your gains and fat burn! If you have any questions please email me! Good Luck!

Friday 8/15/14

"Everything you’ve ever wanted is on the other side of fear." –George Addair

1. Bench Press 5 x 3, Climb

Countdown Push-Ups From 25, 24, 23... (spread this out across the day if you cant do in one sitting)

2. Arms
3 x 12 Barbell Curls
3 x 12 SkullCrushers
3 x 12 Hammer Curls
3 x 15 Tricep Pulldowns

3. 6 x 800 Meter Repeats - rest 3 minutes between each effort

4. Second Metcon: 10 Burpees EMOM for 10-15 minutes (If your arms still work)

Thursday 8/14/14

"You get what you get, and you don't throw a fit."

 - Mrs. Obannon 

Active Rest

I've been moving into my new house the past few days and I've been swamped with work and don't have any internet service yet, so I apologize for late posts! If you have been consistenly following my workouts shoot me an email with before and after photos! Keep up the good work guys!

Wednesday 8/13/14

"The secret of getting ahead is getting started." - Mark Twain

1. 25 minute AMRAP:

12 Box Jumps
12 GHD Sit ups
12 Power Cleans 135, 95


2. Core:

12 Minute Alternating EMOM-

10 Toes to Bar
30 Second Hollow Rock

Tuesday 8/12/14

"Remember that not getting what you want is sometimes a wonderful stroke of luck." –Dalai Lama

1. 20 Min 3 Power Cleans EMOM (Increase Weight Every 4 Rounds)


Metcon:

3 Rounds
10 Deadlifts 275, 185
15 Burpees


We did this workout a few weeks ago so see if you've improved any within the last few weeks!

Monday 8/11/14

TAYWHIT GETTING SWOLE

 

"Build your own dreams, or someone else will hire you to build theirs." –Farrah Gray

1. Explosive Session 
a. 20 Triple Jumps - break them into sets of 5
b. 2 Min of Side Gallops
c. 15 Yard High knees - increase speed every five yards
d. 10 x 10 Meter Sprints 


2. Back Squat (percentages based off of current 1RM)
65% x 6
89% x 1
70% x 6
92% x 1
75% x 6
96% x 1

Skill: Pistol Squats

3. "Fran"

*If you're Fran time is below 4:00 Minutes do "Heavy Fran"

"Heavy Fran"

15-12-9

Thrusters 135, 95
Strict Pull-ups 20lb Vest

*If you're "Fran" time is above 4:00 Minutes do "Mini Fran" and try to get your time under four minutes!

"Mini Fran"

21-15-9

Thrusters 75, 45
Pull-ups

A lot of Games competitors will do workouts at lighter than prescribed weight and get their ideal time and slowly increase the weight week to week until its back up to normal. This way you get to work on proper form and have the chance to see how fast you have to move the original weight to get the ideal time.


If you want to work on your thrusters try doing 3-5 every minute on the minute or a few sets of 8-10 a couple times a week.

Sunday 8/10/14

"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”

- Jesse Owens

1. Bench Press -

4 x 5, Climb
3 x 10 at 60% of your 2RM


2. 4 Rounds:

5 Snatches 155,105
25 Burpees
125 Double Unders


3. Practice Muscle-Ups for 15 Minutes

Saturday 8/9/14



 

Courtesy of Chris Powell's Website. LC is low carb. HC is high carb. Reward is unlimited. LC I'm assuming is under 50 and high would be just under 200. If you have ever tried low carb but noticed your weight loss stopped then take a look carb cycling it's pretty interesting.
  

Active Rest



 

Friday 8/8/14

Ally Suffering Through Death By Burpees!

 

 

“A difficult time can be more readily endured if we retain the conviction that our existence holds a purpose – a cause to pursue, a person to love, a goal to achieve.”

- John Maxwell

Buy In: 20 Meter Duck Walk, 200 Double Unders, 10 Burpees

Then

Easy 4 Mile Run  or 5k Row



If you are a more serious runner you can adjust the distance according to your background. Based off of my programming 4 miles is the appropriate distance for an easy long run. Try to keep all 4 miles at the same pace and keep your 500 meter split consistent on the row machine as well. Today is an easy day not an off day. Have fun!

Thursday 8/7/14



Where Do You Stack Up?

“I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you.” - Harrison Ford

1. Clean Pull Shrugs 10 x 2 at 105% of power clean max


2. Metcon

4 Rounds:

1 Deadlift 405, 275
21 Kettlebell Swings 55, 35
2 Front Squats 315,225
21 Kettlebell Swings 55, 35

Between rounds 100 Meter Pinch Grip Run 45, 25


Between rounds athletes will carry a bumper plate of the prescribed weight in each hand using a pinch grip. These weights are absurdly high so unless you feel comfortable doing them as prescribed make sure to adjust the weight. The lifts should be about 97% of your max. Make sure to pace! 

Wednesday 8/6/14



Working out for five quick minutes immediately after your alarm clock goes off will eventually condition your body to wake up every morning feeling energized! I know a couple marines who do this regularly and swear by it.

"Take things as they are. Punch when you have to punch. Kick when you have to kick.” – Bruce Lee

1. Find 3 RM Touch & Go Snatch


2. For time:

21-18-15-12-9-6-3  

Overhead Squats 95/65
Calorie Row

If 95/65 is too light or too heavy feel free to adjust the weights. The goal of this workout is to be hurting pretty bad by the time you get to the 15s. If you're not hurting by then push harder. If you do not have a rower substitute by doing 2x as many pull-ins.

3. Core:

Buy in: 1 Minute Plank

3 Rounds: 540 Total Reps

20 Bridges
20 Ball V-ups
20 Hollow Rocks
40 Mason Twists
40 Flutter Kicks
40 High Knees (pull with abs)

Cash Out: 1 Minute Plank


The buy in and cash out are not part of the three rounds. You do the buy in before the workout and the cash out after the workout. Take your time with the ab circuit and really focus on form rather than speed.

Tuesday 8/5/14

Print This Out And Live By This!

“If you did not care at all what anyone else thought about you, what would you do differently or change in your life?” - Brian Tracy

1. Back Squat 5 x 5, Climb

Then find your 20 RM Back Squat


2. AILEMOM (Alternating Increasing Ladder Every Minute on the Minute)( I don't think AILEMOM is actually a thing...)

Increase by 1 rep every minute on the minute until failure

Muscle Up
Handstand Push-up

Min 1: 1 Muscle Up
Min 2: 1 HSPU
Min 3: 2 Muscle Ups
Min 4: 2 HSPU

Keep the ladder going up high as possible. If you are unable to get to 6 MUs and 6 HSPUs in the 1 min minute window turn off your timer and take as long as needed to get to 6. If you cannot do a muscle up, struggle with them, or just want to learn the proper way to coach a muscle up check out this spot on video.

3. Mile Repeats (4 Rounds)

Run 1 mile
Rest 5 Minutes
Run 1 mile
Rest 5 Minutes
Run 1 Mile
Rest 5 Minutes
Run 1 Mile
Stretch hamstrings, hip flexors, IT Band, and groin


Your mile repeats should be run as fast as possible and should all be kept around the same time. Do not kill yourself on round 1 and then drag for the rest of the workout. While doing Back Squats it is critical that you tuck your butt during the squat. My buddy was hospitalized because he couldn't walk after doing back squats. He was arching his back and sticking his butt out. Really focus on keeping your core tight and butt tucked. Good Luck! If you have any questions feel free to contact me. 

Monday 8/4/14

Last day at the beach!

 

“I get knocked down. But I get up again. You’re never going to keep me down.” – Chumbawamba

Active Rest

 

and

 

Lots of Static Stretching (hammies, glutes, and hip flexors!)


 

Sunday 8/3/14





“Do not wait to strike till the iron is hot; but make it hot by striking.” – William B. Sprague

Partner WOD: Complete the total number of reps for each round between the two of you. So ideally each partner would complete 25 reps of each movement per round. When one partner is working on completing the reps the other should be doing a 200 Meter Sprint.

Metcon

4 Rounds:
50 Overhead Presses 115, 75
50 Deadlifts 185, 125
50 Toes to bar

There should always be one partner running and one partner chipping away at the reps. Good Luck!

Saturday 8/2/14

 

Made a late night stop by CrossFit Crescent Coast at Myrtle Beach!

 



"Teach thy tongue to say, “I do not know," and thous shalt progress." –Maimonides

1. Squat Clean 12 Min EMOM

Min 1: 5 Squat Cleans @70%
Min 2: 3 Squat Cleans @80%
Min 3: 2 Squat Cleans @90%

- Repeat this pattern for 12 Minutes


2. 10 x 100 Meter Sprints - perform 1 sprint every minute on the minute

- Go as fast as possible!


Session 2:

3. 6 Rounds for Time

Row 250 Meters
50 Double Unders


After yesterday's squat/run wod your legs are probably feeling a little jelly. Really focus on getting out of the hole as quick as possible on your squat cleans. If you have any questions shoot me an email! Good Luck!