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!