WOD Blog

Monday - 9.1.14

Reminder, we are having a 930 am class only, and then an open gym from 1030-12.  

A)
C: Every 2 min for 12 min (6 sets)
1 Hang Snatch + 1 Snatch @ 80-85% of 1 RM Snatch

immediately into

Every 2 min for 10 min (5 sets)
4 Stop Halting Snatch Grip Deadlifts @ 95-105% 1RM of Snatch - pause for 3 count at each of the following positions - 2" off floor, mid-patella, mid-thigh, and high hang/"pockets"

-use wrist straps as needed

F: 3 Rounds w/ a partner - not for time, but at a good clip
8 Tire Flips
2-3 Wall Walks
20 Weighted Step ups - 10 each leg
10 Partner Leg Tosses w/ a 1 second pause at the bottom

-one partner works while the other rests
-both individuals will complete all 3 rounds


B)
C: 12 min AMRAP
12 HSPU - 6 strict, then 6 anyway you want
24 KBS - use same weight as last Tuesday

F: 3 RFT
15 Deadlifts
12 Hang Cleans
9 Front Squat
6 Jerks

-use one barbell, and the same weight throughout

Recovery
A) 200m Walk
B) Seated Back Twist - 2 x 60 sec/side
C) Figure-4 x 2 min/side

Saturday 8.30.14

C: 6 min AMRAP
3 Squat Snatch 175/115
6 OTBF Burpees
9 C2B Pull ups
Rest 4 min

6 min AMRAP
3 Squat Snatch 155/105
6 OTBF Burpees
9 C2B Pull ups
Rest 4 min

6 min AMRAP
3 Squat Snatch 135/95
6 OTBF Burpees
9 C2B Pull ups

F: In Teams of 6
300 Pull ups
400 Push ups
500 Air Squats
600 Squats

-2 people will start on the movement, 2 will run 100m, and 2 will rest
-when the runners return, the 2 doing the movement go run, and the resters start the movement
-all reps of the movement must be completed before moving on

Friday - 8.29.14

A)
C: Every 90 seconds for 15 minutes (10 sets)
1 Split Jerk @ 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+ % off 1RM - out of rack or off boxes

F: 6 Rounds
5 STO - from the ground
100m Run
Rest 1 minute between sets

B)
C: 4 RFT (12 min cap)
40 DU
2 Muscle Ups - 3 C2B Pull-ups + 3 Ring Dips per MU if scale needed
4 PC 185/135
8 Push Press 185/135

-Score time, or total reps

F: For time (12 min cap)
15-12-9-6
Hang Snatch - choose weight
Lunges - 1 R, 1 L = 1 rep

C)
C: 3 sets
10 GHDSU - 3 count on the way down - "1-1 thousand, 2-1 thousand, 3-1 thousand"
Rest as needed between sets

Recovery
A) 300m Walk/500m Technique Row
B) Child's Pose x 2 min
C) Box Shoulder Stretch - 4 x 25s

Thursday - 8.28.13

A)
C: Mobility Drills/Foam Rolling x 30-45 min

or Make up a missed WOD

or Wednesday's Fitness WOD

or Track WOD

or Rest Day

F: Every 2 minutes for 20 minutes 
10-9-8-7-6-5-4-3-2-1
Deadlift - climbing
1 Arm DB/KB Row - across

Minutes 0-2, perform 10 Deadlifts, 10 R arm DB/KB Row, and 10 L arm DB/KB Row
Minutes 2-4 perform 9 Deadlifts, 9 R arm DB/KB Row, and 9 L arm DB/KB Row
etc.


B)
F: For Time
50 Calorie Row
then
3 RFT
25 RKBS
10 Ring Dips
10 Box Jumps

Recovery
A) 200m Walk
B) Banded Hamstring x 2min/side 
C) Cross Body Banded Shoulder Stretch - 3 x 45s/side 

Wednesday - 8.27.14

A)
C: Every 2 minutes, for 10 minutes - 5 sets
1 Power Snatch - build to a heavy single

then 

Every 2 min, for 10 minutes - 5 sets
1 Snatch - build to a heavy single

F: 1 Round
ME Wall Balls 20# @ 10'/14# @ 9'

B)
C: EMOM x 21
Minute 1 - 10 T2B
Minute 2 - 20 Split Jumps
Minute 3 - 10 Ring Dips - pause for a "one-one thousand" count when arms are fully extended

F: 3-5 Rounds, not for time
400m MB Run
10 MB AbmatSU
25 Jumping Jack Battleropes
60 sec. Plank Hold

Recovery
A) 200m Walk or 250m Technique Row
B) Spider Stretch x 2 min/side
C) Downward Dog - 4 x 30s

Tuesday - 8.26.14

As the school year starts, and as Krispy Kreme has had earth shattering affects in Anderson, I felt this was a good time to think of the children.  Plus, now that I know longer have a mustache, I can say "think of the children," and it's not weird.
I am not a parent.  Therefore, I really know nothing of the subject that I'm about to speak on.  However, has that stopped anyone in the past from opining?  Of course not, and besides, I had parents, so I have a little experience.  So here goes nothing.  Parents...you are responsible for what your children eat and plant the seeds for how they will continue to eat for the rest of their lives.  It pains me to see families constantly eating in restaurants.  I get that we all lead busy lives with jobs, school, sports, etc.  But that's no excuse.  Part of your job is to raise your children with a sense of right and wrong.  And teaching them that eating in restaurants or constantly getting takeout is just plain wrong, and dare I say lazy.  Look, I know that's harsh, and again, I'm not a parent, so maybe I'm an idiot.  Maybe it is that hard to pack a lunch for your child.  Or maybe they are that picky that they won't eat anything but chicken fingers and fries.  But again, they are your children, and you ultimately call the shots.  My parents introduced me to a wide variety of foods when they, yes "they," my dad helped with cooking.  And when we did go out, I experienced I wide range of cuisines (Thai, Italian, Indian, French, etc.).  As I child I didn't know what I liked and didn't like, but my parents allowed me to try new things.  Now I love everything but pickles, which are just flat out horrible.  However, I wouldn't deprive my imaginary kids pickles.  I'd let them figure out how gross they are on their own.
Now don't get me wrong, I love eating out.  Growing up we ate out virtually every Friday night. And that made it all the more special.  To this day, when Friday rolls around, my brain switches into eat out mode.  And that's the point.  I'm oldish now, and the way I was raised to eat is still a part of my daily and weekly life.  Just some food for thought (pun intended).
Look y'all, "I believe the children are our future, teach them well and let them lead the way."   Thank you Whitney Houston, thank you, for being ahead of your time.

A)
C: 1 Round
ME Wall Balls 20# to 10'/14# to 9'

F: 3 RFT
21 Hang Cleans - choose weight, remember, that's 63 total reps 
15 Ring Rows 
9 Burpees

B)
C: 12 min AMRAP
6 Strict HSPU
12 KBS - go heavy, even use 2 KBs if necessary, russian swings if you double up

F: 2 Rounds
2 min AMRAP Strict Pull ups - Rest 30s 
2 min AMRAP Kipping Pull ups - Rest 30s
2 min C2B Pull ups - Rest 30s

C)
C: ME Box Jump

Recovery
A) Walk or Technique Row
B) Foam Roll Lats
C) Couch Stretch x 2 min/side (again)
D) OH Banded Shoulder - 3 x 30s/side
 

Monday - 8.25.14

Ok folks, so we are going to be in another experimental mode.  Competitors and Fitness are going to see a little more variation.  Obviously, you can go in either direction.  We will provide scales as always if a movement isn't there yet.  Follow the program that most aligns with your goals.  Mixing and matching may be a little tougher in the next few weeks.   Feedback, as always is welcome.  By the way, jump ropes are in.  We will have them at the 830 class tomorrow morning.

A)
C: 18 minutes
Power Clean x 1RM - no squat

F: 18 minutes
HBBS x 8, 6, 4, 2, 2 rest 3-4 minutes between sets

- the last 2 sets should be challenging
-technique is #1 here
-make sure to go full range of motion on each rep
-concentrate on breathing; inhale at the top, exhale on the way back up
-wear a belt as needed


Both C and F, Rest 5 minutes and then

B)
C: For time
30 Power Cleans @ 75-77% of 1 RM

F: For Time
50m DB/KB Farmer's carry 50-55/30-35
25 Pushup
25 DU (singles x 3)
50m DB/KB Farmer's carry 
20 Pushups
20 DU (singles x 3)
50m DB/KB Farmer's carry
15 Pushups
15 DU (singles x 3) 
50m DB/KB Farmer's carry 
10 Pushups
10 DU (singles x 3)

C)
C: 2 Rounds
Row 500m
Rest 90s 

Recovery
A) 200m Walk
B) Couch Stretch x 2 min/side
C) Post Stretch - 3 x 30s/side

Friday - 8.22.14

A)
C/F: At 0:00
21-15-9
SDHP 115/95/75/55
STO 115/95/75/55

At 10:00
21-15-9
T2B
Row For Calories

At 20:00
21-15-9
Wall Balls 30/20/14
9 Burpee Pull ups

At 35:00 - NFT
21-15-9
Bench Press - choose weight
DB Bicep Curls - choose weight

Recovery
A) 200m Walk
B) Brandy's Butterfly x 2 min
C) Pigeon x 2 min/side

Thursday - 8.21.14

A)
C: Not For Time
35-30-25-20-15
GHDSU
100m Sled Pull - Heavy

F: For Time
800m Run
30 RKBS 53/35
30 Box Jumps 24/20
30 RKBS 53/35
800m Run

B)
F: High Hang Squat Clean - work up to a challenging single - technique, technique, technique

Recovery
A) 200m Walk or 250m Technique Row
B) Child's Pose x 2 min
C) Calf Stretch x 2 min/side
D) Foam Roll Posterior
 

Wednesday - 8.20.14

Well, for those of you that know, Colin and Lindsey had their baby today. Emerson Kaye Leonard was born on 8.19.14 at 12:48 pm weighing 7 lbs. 12 oz. Hopefully we will have pictures soon.

A)
C: Squat Clean x 1RM

F: Not For Time
50-40-30-20-10
Abmat Sit up
100m Sled Pull - Heavy

B)
C: For time
800m Run
30 KBS 70/53
30 Box Jumps 30/24
30 KBS 70/53
800m Run

Recovery
A) 200m Walk/250m Technique Row
B) Couch Stretch x 2 min/side
C) Calf Stretch x 2 min/side

Tuesday - 8.19.14

Ok folks, Emerson watch is on.  Hopefully everyone got their Colin fix today; there's a good chance you won't see him without a baby strapped to his chest.  I'll be back next week with the regular Monday night blog.   All I got this week  is stay the course with the Nutrition Challenge,  it's almost over. 

Test out Tuesday is on.

A)
C/F: "Diane"
For Time
21-15-9
Deadlift 225/155/115
HSPU - No Abmat

B)
C: For Time
20 Muscle ups
20 HRPU
20 C2B Pull ups
20 HRPU
20 Pull ups
20 HRPU

F: For Time
10 C2B Pull ups
20 HRPU
20 Pull ups
20 HRPU
10 C2B Pull ups
20 HRPU

Recovery
A) 200m Walk
B) Bar Hang 3 x 15s
C) Box Shoulder Stretch - 4 x 20s

 

Monday - 8.18.14

A)
C: Squat Snatch
3x1 @90%
2x2 @ 80%

F: Pick one
OHS
6 x 4
or
Squat Snatch
3x1
2x2

B)
C/F: 6 RFT
5 Power Snatch 135/95/65
5 Thrusters 135/95/65

Recovery
A) 200m Walk
B) OH Banded Shoulder - 3 x 30s/side
C) Pigeon x 2 min/side

Friday - 8.15.14

We took a small hiatus from our extra strength and track WODs, but we are bringing them back next week. So anyone interested in extra work will have the template.

A)
C/F: 5 x 3 Front Squat - across
Superset w/
C: 4-10 Alt. Pistols - scale as needed
F: 4-10 Bulgarian Split Squat

B)
C: For Time
15 Bar Muscle ups
20 Power Clean 185/135
25 Burpees

F: For Time
15 C2B Pull ups
20 Power Clean
25 Burpees

Recovery
A) 200m Walk
B) Seated Hamstring Stretch - 4 x 20s
C) Foam Roll Lats x 2min/side

Thursday - 8.14.14

A)
C: 3-5 Rounds 
100m KB Farmer's Carry 70/53
10 Hoglines
100m Barbell Waiter Walk 135/95
10 Battlerope Burpees
100m Back Rack Barbell Carry - 185/135 

F: Pick one movement
5 x 8 Bench Press - across
or
5 x 8 Press - across

B)
F: 8 RFT
10 Wall Balls 20/14
25 Double Unders (Sub: 12 Hurdle Jumps - no lateral)

Recovery
A) 200m Walk
B) Figure 4  2 min/side
C) Child's Pose x 2 min
D) F: Calf Stretch x 2 min/side

Wednesday - 8.13.14

A)
C: Pick one movement
5 x 8 Bench Press - across
or
5 x 8 Press - across

F: 3-5 Rounds 
100m KB Farmer's Carry
10 Hoglines
100m Waiter Walk
10 Battlerope Burpees
100m Sandbag Carry

B)
C: 10 RFT
10 Wall Balls 30/20
30 Double Unders

Recovery
A) 200m Walk
B) Banded/Post Shoulder Stretch 3 x 30s/side
C) Seated Spinal Twist 3 x 30s/side
D) C: Calf Stretch x 2 min/side

Tuesday - 8.12.14

Here's Lia again, with this week's nutrition tip.  Hope you are all staying on point with the Food Challenge thus far.  We are officially over the halfway point.

Week Three of Food Challenge is officially underway! Hopefully you are sticking to it and starting to really notice the benefits of eating clean. If you've found yourself struggling or fudging your points (see what I did there because you can't eat fudge) DON'T ABANDON SHIP! This isn't pass/fail as much as it is a progression toward a healthier lifestyle. Any positive changes you make are still valuable, so take it one day at a time and keep going!
I'm going to share a Simple Sauteéd Shrimp & Veggie Quinoa Dish. If you don't know much about Quinoa, it's worth looking into. To put it simply, it's a gulten-free, protein packed, little seed pod that's considered a 'superfood' and a great substitute for grain. It takes on the taste of whatever you season with, and it's incredibly versatile (all you do is boil it). If you're missing pasta, rice, and couscous- this is an easy solution! When you're buying it, just be sure to check the label- sometimes packaging is a bit deceiving and grains have been added to it as a filler. Oh, and it's pronounced Keen-Wah, not Kwin-Oh-Wah.

Sautéed Shrimp & Veggie Quinoa (Suzanne Beaty's Recipe)
-Follow Packaging Instructions on measuring and bringing Quinoa to a boil.
-Heat a non-stick skillet to med heat and bring coconut oil (or your preferred oil) to temp
-Sautée Broccoli, Red Peppers, Onions, Garlic, and Mushrooms until Tender
-Add Wild Caught Peeled Shrimp and cook until pink (should only take a few mins)
-Remove from heat, Add Quinoa, Salt, Pepper, and the juice from Half a Lemon

IMG_2433.JPG

A)
C: 15 minutes
HBBS x 1 RM - 3 attempts

F: 15 minutes
HBBS 5 x 5

B)
C/F: For Time
500m Row
400m Run
20 Muscle ups/25 Ring Dips

Rest 3 minutes

500m Row 
400m run
20 1 arm DB Snatch 70/50/35

Rest 3 minutes

500m Row
400m Run
20 Deficit HSPU  - 9" Blocks/45# Plates

Recovery
A) 200m Walk
B) Couch Stretch x 2 min/side
C) Box Shoulder Stretch x 90 sec/side

Monday - 8.11.14

Big thanks to Corey Emanuel, and everyone who came out for Saturday's WOD.  We look forward to seeing what's coming.

A)
C: Deadlift - 15 minutes to work up to a heavy double

F: Deadlift - 15 minutes to work up to a heavy 5 

B)
C/F: 2 RFT 
30 KBS 53/35
30 Box Jumps 24/20
30 T2B

Recovery
A) 3 min Technique Row
B) Banded Hamstring x 2 min/side
C) Downward Dog x 2 min

Friday - 8.8.14

A)
C: "Double Grace"
For Time
60 Clean and Jerk 135/95

F: 60 Rounds
1 Clean and Jerk - choose weight

B)
C/F: 5 Rounds of the superset
1 High Hang Squat Clean + 3 Front Squats - choose weight - go heavy
10 Bent Row - choose weight

Recovery
A) 200m Walk after part A
B) Pigeon x 2 min/side
C) Child's Pose x 2.5min, because why not
D) Foam Roll your body x a while

Thursday - 8.7.14

We are taking a break from the Games WODs until Friday ("Double Grace" perhaps).  But, don't sleep on this one.  This is going to be harder than it looks and has a lot of importance in measuring where you are physically, and your body's ability to recover.  Don't miss this, it's NOT active recovery, get after it.
 
A)
C/F: "OPT Repeatability Test"
3 RFT @ 100% effort
250m Row
10 KBS 70/53
10 Burpees
10 KBS 70/53
10 Burpees
10 KBS 70/53
250m Row
12 min Rest (yes, 12 minutes)

Score times for each individual round

Recovery
A) 200-400m Walk
B) Box Shoulder Stretch - 4 x 25s
C) Couch Stretch - 3x30s/side
D) Child's Pose x 2 min, because it's my favorite, just do it everyday

Wednesday - 8.6.14

A)
C: "Midline March"
3 RFT
25 GHDSU
50 ft. Handstand Walk
50 ft. OH Lunge Walk 155/115

F: 3 RFT
25 Weighted Abmat
ME Handstand Hold (Wall or Freestanding)
50 ft. OH Lunge Walk 45/35 

B)
C: Work up to a heavy single of the following complex
Squat Snatch off Blocks (above knee) + 3 OHS

F: EMOM x 10
Snatch technique work
5 High Hang/Hang/Power/Squat Snatch - your choice - choose weight

Recovery
A) Child's Pose x 2 min
B) Downward Dog x 2 min
C) Cobra Stretch x 2 min