WOD 5/22/14

Every 1 min for 10 mins: 3 Clean Pulls, 90% 1RM Use 90% of Clean weight and work to keep the bar straight through the pop and shrug. Then: 5 rounds for time of: 10 Power Snatches, 115/85 lbs Run, 200 m Buyout Handstand Shifts.  Start with face to wall then shift weight.  Once you…

Kettlebell WOD 05/22/14

No Substitutions – by Pavel Tsatsouline   Kettlebell WOD 5/22/14 Warmup: 3 Arm Bars each side 3 TGUs each side 2 Prying Goblet Squats Snatch Ladder: 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 PR TGU Workout: OH Twist OH Twist Heavy Swing Half Kneeling Bottoms Up (BU) Press Half Kneeling BU Press Heavy Swing Half Kneeling Waiter’s Press Half Kneeling…

WOD 5/21/14

Back Squat (High Bar) 5×1 at 80% 1RM Our one rep max is on Friday so 80% means 80% of what your max WAS going into the cycle not what you believe it to be now.  And yes I realize some of you last Friday did sets of 3 with more than your old max.…

Kettlebell WOD 5/20/14

Letting go of the fat loss mindset by Nia Shanks   Kettlebell WOD 5/20/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet Squats Swing/Plank Ladder 5-10-15-20-25-20-15-10-5 The Furnace! 40:20 2x Swing OH Lunge OH Lunge Swing Kneeling Windmill Kneeling Windmill Swing TGU to Palm TGU to Palm Swing 1 Full…

Cutting Through the Paleo Crap

I was at my computer tonight thinking about writing something about nutrition and what is awesome and what is crap about Paleo. I came across this article in T-Nation and honestly thought I was reading my own post. As I have said a strict Paleo diet is perfect for someone who has a large amount…

WOD 5/19/14

Dynamic Effort Lower Body Just a little speed work prior to our max squat on Friday Back Squat (High Bar) 6×4 at 60% 1RM Banded deadlift 7 x 1 @ 50% Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 25 AbMat Sit-ups 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24 lbs…

WOD 5/17/14

Last Day of Squat Cycle Back Squat (High Bar) 10×3 at 85% 1RM add 15 to 25 pounds to weights lifted first week. We will have a deload week next week and a max effort squat on Friday May 25. Then: Tag Team Swings Working in teams of 2 do the following for time 500…

5/16/14

Back Squat (High Bar) 8×4 at 80% 1RM Add 15-25 pounds to last weeks result Then Run, 200 m 15 Power Cleans, 155/115 lbs 20 Med Ball Sit Ups, 20/14 lbs 10 Strict Pull-ups Run, 200 m 10 Strict Pull-ups 20 Sit-up (medicine ball)s, 20/14 lbs 15 Power Cleans, 155/115 lbs Run, 200 m Buyout…