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Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Thursday 201011
Posted on October 20, 2011 by admin. Filed under Exercise
Max effort box squat 1, 1, 1, 1.
rest, then…
“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
115kg Deadlift, 15 reps
Post loads and time to comments.
“Courage is resistance to fear, mastery of fear – not absence of fear”
- Mark Twain
Wednesday 191011
Posted on October 19, 2011 by admin. Filed under Exercise
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Post time to comments.
“Life isn’t about finding yourself. Life is about creating yourself.”
- George Bernard Shaw
Tuesday 181011
Posted on October 18, 2011 by admin. Filed under Exercise
Dynamic effort bench press 7 x 3 @ 60% + blue and purple bands, rest 1 minute
Pull ups 4 x max, rest 90 seconds
rest, then…
3 rounds for time of:
10 Power snatch 40kg (25kg)
15 Knees to bar
20 Push ups
Post loads and time to comments.
“How soon ‘not now’ becomes ‘never’.”
- Martin Luther
Monday 171011
Posted on October 17, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Sunday 161011
Posted on October 16, 2011 by admin. Filed under Exercise
3 rounds of:
10 GHD situps
10 Hip extension
then…
Dynamic box squat 10 x 2 @ 60% + blue and purple bands, rest 1 minute.
Speed pulls 6 x 1 @ 60% + blue and purple bands, rest 1 minute.
rest, then…
5 rounds; each for time of:
Row 200m
8 Pistol squats
10 Burpee
Rest 1 minute
Post loads and rounds to comments.
“We all die. [...]
Saturday 151011
Posted on October 15, 2011 by admin. Filed under Exercise
Max effort bench 1, 1, 1, 1.
rest, then…
Run 1000m
30 HSPU
Row 1000m
rest, then finish with…
KB Lying tricep extensions 4 x 8, rest 90 seconds.
Post loads and time to comments.
“Courage is the discovery that you may not win, and trying when you know you can lose.”
- Tom Krause
Friday 141011
Posted on October 14, 2011 by admin. Filed under Exercise
Max effort back squat 1, 1, 1, 1.
Rack pulls 3 x 3
rest, then…
3 rounds for time of:
3 Power cleans @ bodyweight
6 Pistol squats
12 Knees to elbows
Run 400m
Post loads and time to comments.
“When I let go of what I am, I become what I might be”
- Lao Tzu
Thursday 131011
Posted on October 13, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Wednesday 121011
Posted on October 12, 2011 by admin. Filed under Exercise
“Half Cindy”
Complete as many rounds in 10 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
rest 10 minutes, then…
“Half Mary”
Complete as many rounds in 10 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post rounds completed to comments.
“He who controls others may be powerful, but he who has mastered himself is mightier still”
- [...]
