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!