Friday 11/7/14



 

"Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.” - Charles F. Kettering

 

1. Deadlift 3 x 3, Climb

 

 

2. Running Day!

 

A. 2-4 Mile Run (Depending on Ability)

 

B. Intervals

 

2 x Mile Repeats - 5 Min Rest

2 x 800 Meter Repeats - 3 Min Rest

2 x 400 Meter Repeats - 2 Min Rest

 

C. 2 Mile Cool Down Run

 

3. Max Handstand Push-Ups

Thursday 11/6/14

The Champ!

 

"Its not up to you how you fall. Its up to you how far you let yourself fall and how long it takes you to get back up and stand on your own two feet” - Sr. Tac Jeffrey Mitchell

 

Active Rest or 4500 Meter Recovery Row

 

Wednesday 11/5/14

‎"You are afraid to die, and you’re afraid to live. What a way to exist.” – Neale Donald Walsch

1. 40 Minute Amrap

Buy In: 100 Kettle-Bell Swings

...Start Timer

800 Meter Run
40 Burpees 

Tuesday 11/4/14

 

Core Is Everything!

 

”Sometimes the poorest man leaves his children the richest inheritance.” – Ruth E. Renkel

‎

1. Bench Press 4 x 3, Climb

- 3 x 6-8 Close Grip Bench, Heavy


2. 3 Round Couplet

10 Squat Cleans 165, 115
21 Pull-Ups


3. Core

A. 4 x 20 Hanging Abdominal Raises
B. 3 x 30-60 Second Hollow Rocks
C. 1 x 50 Weighted Sit-ups

Monday 11/3/14

Jen Selter's Famous Booty!

“Never put off till tomorrow what you can do today.” –Thomas Jefferson

 

 

1. 3 x 5 Back Squat - Choose a weight heavier than last week

 

 

2. Wall Ball Interval Training

 

Complete as many wall balls as possible in the given time frame. Rest time is equal to the length of the round. So round 1 is 30 seconds so you would rest 30 seconds before starting round 2.

 

Round 1: 30 Seconds

Round 2: 45 Seconds

Round 3: 60 Seconds

Round 4: 75 seconds

Round 5: 90 Seconds

Round 6: 45 Seconds

Round 7: 30 Seconds

 

3. Weekly Pull-Up Progression Ladder

 

7 x 8 C2B Pull-Ups

 

 

Session #2:

 

2-3 Mile Recovery Run

Sunday 11/2/14

 

"Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances." 

 

 

Active Recovery

Saturday 11/1/14

GO TO WODSHACK.SPREADSHIRT.COM AND BUY LIKE 30 OF THESE BITCHES!

Thanks to everyone who has already purchased our stuff! It really means a lot :)



"When a friend is in trouble, don’t annoy him by asking if there is anything you can do. Think up something appropriate and do it." - Anon

 

1. Power Clean 5, 4, 3, 2, 2, Climb

 

2. Work up to a 10 Rep Max OHS

 

3. Modified Double Helen

 

6 Rounds:

 

400 Meter Run

21 KB Swings 55, 35

12 Burpees

 

 

 



Friday 10/31/14

Wodshack.spreadshirt.com buy like 10 of these! It comes with a bottle cap opener too!

"To understand a new idea, break an old habit." - Jean Toomer
 

1. Fran

21-15-9
Thrusters 95, 65
Pull-Ups


2. Alternating EMOM of Thrusters and Pull-Ups

Min 1: 10 Thrusters
Min 2: 10 Pull-Ups

Continue as long as possible!


3. EMOM Hill Sprints (12 Rounds)

Find a short and very steep hill (very steep). Sprint up the hill as fast as possible taking short strides and pumping your arms. When you get to the top jog back down and wait for the next minute. You should have about 20-30 seconds of rest. After 6 Rounds take a 2 minute rest and complete another 6 rounds.


Hey guys if you would like to receive online personal training I'm down to work to with almost anyone. I charge pretty reasonably and can answer most of your questions about supps, programming, and what does and does not work. Also, if you have any advice or feedback about the blog I would love to hear it!

Thursday 10/30/14

"I know it seems hard sometimes but remember one thing. Through every dark night, there's a bright day after that. So no matter how hard it get, stick your chest out, keep ya head up and handle it." - Tupac Shakur

1. Shoulder Press:

3 x 5 Strict Press, Climb

3 x 3 Push Press, Climb

3 x 1 Push Jerk, Climb

Each exercise should end up heavier than the one prior to it. Climb means increase weight each set.


2. Deadlift/Burpee WOD From Hell

4 Rounds For Time:

8 Deadlifts 275, 185
16 Burpees

Monday 10/27/14

 

 

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." – Plato

1. Squat:
 
A. Complete 2 Back Squats EMOM For 10 Minutes
 
*Increase weight by 10 pound increments every minute
 
B. Front Squats - 3 x 10, Climb
 
 
2. Weekly Chest To Bar Pull-Up Progression Ladder
 
A. 7 x 7 Chest to Bar Pull-Ups
 
 
3. 7 x 500 Meter Row Intervals
 
*2 Minute Rest Between Intervals

Friday 10/24/14



"A man’s health can be judged by which he takes two at a time – pills or stairs." – Joan Welsh

1. Crossfit Open "11.3"

21-15-9 
Deadlifts 315, 205
Box Jumps 30/24


2. 10 x 60 Meter Sled Push Sprints

Every Minute on the Minute Perform Another Sprint

Thursday 10/23/14

Keep Those Knees Out!

 

"To be successful, you must dedicate yourself 100% to your training, diet and mental approach." – Arnold Schwarzenegger

 

Active Rest

Wednesday 10/22/14





 



"Wholesome exercise in the free air, under the wide sky, is the best medicine for body and spirit." – Sarah Louise Arnold

 

1. Shoulder and Miscellaneous Work

A. Triset 
- Overhead Dumbbell Press 4 x 12-15
- Lateral Dumbbell Raises - 4 x 12-15
- Face Pull-Ins (Typical row but to face instead of stomach) 4 x 12-15

B. Clean Shrugs - 4 x 8

C. 200 Meter Farmers Carry x 2 - Pick your own weight.


2. Core Work

Max Plank Hold - 1 Attempt
Hanging Abs Crunches 4 x 20
Mason Twists 4 x 40

3. Stretches

Hold each stretch in each direction for 3 x 30 Seconds. You might benefit from having a friend assist you in these stretches.

Hip Flexion/Extension
Hip Abduction/Adduction
Knee Flexion/Extension
Ankle Dorsi/Plantar
Internal/External Hip Rotation

Tuesday 10/21/14



Anything below about 7% is very difficult to maintain and somewhat unhealthy for your body over an extended period of time. Unless of course you are blessed with good genetics.

 

"Fitness – if it came in a bottle, everybody would have a great body." – Cher

1. 200 Meter Duck Walk Not for Time


2. Metcon

4 Rounds:
Run 400 Meters
75 Double Unders

The metcon should be done as fast as possible. It shouldn't take too long so push it!

Monday 10/20/14

Congratulations to Melissa Andell for losing 60lbs in one year! Talk about accomplishments, wow!

 

 



"The first wealth is health." – Emerson

  



1. Back Squat 5 x 5

Then Find 20 Rep Max Front Squat - Post your scores in the comments section!

2. Gymnastics

A. Max Butterfly Kipping Pull-Ups
B. Weekly Chest To Bar Pull-Up Progression
   -  7 x 7 Chest to Bar Pull-Ups (or whatever number feels comfortable to you)3. Trail Run Fun

A. 5-8 Mile Trail Run
B. 4 Giant Hill Sprints

Try to knock out the squatting first since your legs will be tired after hitting the trails and the hills. Rest about 30 seconds in between Hill Sprints. Hill Sprints should also be completed consecutively. Post your comments and scores below!

Sunday 10/19/14

This is actually poor form.. as you see her butt comes out backwards as she gets out of the hole at the bottom. With enough weight over a prolonged period of time you will get injured doing that. The butt should come forward and through when coming up. This takes a great deal of flexibility though!

 

"Lettin' the cat outta the bag is a whole lot easier 'n puttin' it back in." - Will Rogers



 

Active Rest

Saturday 10/18/14

 

 

 

Camille LeBlanc Bazinet #BeastMode

 

"A little learning is a dangerous thing; Drink deep, or taste not the Pierian spring." - Alexander Pope

 

1. Bench Press 

 

A. Bench Press 4 x 6, Climb

B. Superset:

- Close Grip Bench Press - 3 x 20

- Barbell Curls - 3 x 10-12

 

2. 12 Rounds For Time:

 

100 Meter Sprint

14 Push-Ups

 

 

3. Core Work

 

Pick your two favorite Abdominal Exercises and alternate between them for 5 Minutes. Take a break then repeat 2 more times.

Friday 10/17/14

 

The Dream Girl! Fellas, this applies to you as well

 

"Winning is a habit. Unfortunately, so is losing." - Vince Lombardi

1. 5 Rounds:

Run 400 Meters
30 Toes to Bar
10 Deadlifts 225, 155


2. Deadlift Accessory Work


3 Rounds Not For Time:

20 Deadlifts
20 Stiff Legged Deadlifts
20 Romanian Deadlifts

Rest 2 Minutes Between Rounds

*Pick a weight about 20-30lbs lighter than you. I used 155 and this was killer on my hamstrings.


3. 100 Double Unders For Time - Repeat 3 times resting 3 minutes between time trials

Thursday 10/16/14

"Ability is useless unless it's used." - Robert Half

 



1 Clean and Jerk

A. Thruster - Find 1RM
B. Squat Clean - Find 1RM
C. Jerk - Find 1RM


2. Death by Burpee Box Jumps

Emom you will increase by 1 Rep until you have to stop or can no longer complete the required amount of reps in a single minute. At that point you have finished the workout. The goal is to get as far as possible without stopping.

Min 1: 1 Burpee Box Jump
Min 2: 2 Burpee Box Jumps
Min 3: 3 Burpee Box Jumps
....

 

This isn't the greatest video but you get the basic idea of the movement. If you notice after his burpee he takes two little steps then jumps. This is poor technique. Immediately after your feet land from burpee you should jump up to the box without any little steps or foot repositioning. 

Wednesday 10/15/14

Check out these fit facts!

 

It takes two to speak the truth - one to speak, and another to hear. - Henry David Thoreau

 

Active Rest