Wednesday March 27 2013

Its Wednesday 13.4 will be announced so take it a bit easy today.  Work on some skills and mobilize your junky spots, breathe deep and get ready to kick some butt with 13.4! 

I have a thing with pairing deadlifts and push ups.... 

5 rounds for time; 

3 Deadlifts 

10 Push ups 

Monday March 25 2013

 Hopefully everyone got out and enjoyed the awesome weather this weekend! We are now through the third week of the open with two more workouts to go.  There is so much to be learnt from the open and I hope each one of you continues to train with as much integrity post open as you have during the 2013 season.  

For tomorrow;
Ankle mobility 
Pistol work 

WOD 

"Isabel"
30 Snatches for time 95/135

To top it all off;
Hollow Body holds- on the bar 30 on 30 off for 3 rounds

March 22 2013

13.3 is in the bag for most of you.  Great job! Not too many people love wall balls, and for good reason! Great job everyone.  Be sure to journal your times from today's WOD.  This workout is a great one for measuring your progress and watching yourself evolve as an athlete.  We talked briefly about "no repting" yourselves today. I assure you that if you are honest with your selves and with your movement standards you will make huge gains as an athlete! 

Friday WOD

a) 5x5 CTD Push ups 

b) Cleans 
3-3-3-3-3-3 

c) V-Sit Holds for time 

We have no idea what is in store for us tomorrow night.  Lets work on some skills and spend more time than normal stretching and mobilizing. 

A
Max effort pull ups- as many as possible without letting go of the bar 
Ring dips - As many as possible without loosing form
Chest to deck push ups- As many as possible  

B
5x5 Front squat 

For  20 min stretch and mobilize. 

Tuesday March 19 2013

Skill work;
20 Box hops 
20 Pull ups  
20 Med ball cleans 

WOD
4 RFT 
10 Burpees 
8 Dumbell squat cleans 20/35
6  Deadlifts  155/185

Ahh Monday all ready! Hope you all had a great weekend! For tomorrow we will do one of my favourite workouts.. The Chief! 

Spend 10 Min Working on Handstand push ups. Then;

"The Chief"
5- 3 Min AMRAP's of;

3 Power Cleans 135/85
6 Push ups 
9 Air squats 

March 15 2013

Awesome job to everyone that completed 13.2!! So far the open has taught me so much and helped me with my training; I hope the rest of you feel the same.  We learn where we need to improve and what our "goats" are as far as progressing in this sport.  As our first year in the open this is my goal for each and everyone of you; to learn more about the sport, to learn what your weaknesses are, look them dead in the eye and conquer  them! 

A few people are doing the open WOD again on Saturday morning at 10:00.  Come hang out and cheer! 

For tomorrow... 

Shoulder press 

Handstand push ups 

Snatch

Ok that was a joke. 

WOD

Kipping pull up work

Muscle up work  

Front Squat 10-10-10-10-10