WOD
Wednesday! Gonna be a serious one 🙂
Here’s a great example of ELITE PROGRAMMING. This is really a tough deal guys! Can you make doubles? If so, great, can you make a few hundred rapidly? Can you squat clean? If so can you take a damn decent load for 40 some reps?! Yeesh. The Clean needs to be a “missable” weight, like heavy enough, so that if you straight up mess it up, you’ll miss the lift, and have to pick it back up and try again. That’s a tough place to be, which is so good!! Be excited for the coaching, the scaling, and the fitness!! Fear not, we have shoulder-safe options, and all that good stuff!!
The Workout:
6 Rounds for Time of:
35 Double Unders
7 Hang Squat Cleans 135/95
As serious as we get at least, hehe 🙂
Tuesday and Thrusters! Oh boy!
This really is the quickest way to make 95/65 feel light 🙂 It’s almost like something is coming. Tee hee!
The Workout:
Thruster for Max 5
There’ll probably be some games to play today, look forward to that!
Monday! Week 2!
We’re on 286 sessions left for the year! I mean who’s counting?
UPCOMING COOL STUFF! The weekend of the 29th is gonna be FIRE if you’re one of us 🙂 Saturday the 29th, we’re gonna be smashing a 5k Row as a gym. It’s a proper event, multiple heats, a discussion on pacing and starting/finishing, we’ll get the schedule up soon. It’s gonna be rad. Come and go for a record! Sunday the 30th! We’re going snowshoeing! A few years ago we went to the Nordic Center on Stevens Pass and that worked out really well, I’m looking to do that same deal this time! More deets to follow for sure, but save the date, and clear your calendar! As for Snowshoeing, remember guys, you are 100% in charge of your own action, parking, driving, permits, chains, everything. I haven’t yet been able to find a hook up on a tour bus and a driver, if you know a guy, holler!
The Workout:
“Isabel”
For time:
30 snatches 135/95
SMASH!
Euro Presses?
I’m totally against all forms of hierarchy and domination. Most people aren’t. That’s cool, do you boo boo.
Here’s a clip from where we get the name Euro Training for this sequence of movements! It’s not at all what the move really is, but the Wayan’s brothers nailed it with this sketch
The Workout:
Teams of 3: Euro Presses 35/20, L-Hang, 300m Run. Max Euro P’s in 20 minutes. Put an honest effort into the L-hang.
1 Euro Press is:
From Standing:
Hands to DB’s, Jump feet back, Push-up, Row Right, Row Left, Jump Feet in, Deadlift, Hang Squat Clean, Thruster. That’s one.
Friday, lift weights!
And with all these planning, I didn’t leave out weightlifting! Who doesn’t wanna get strong? And in reality, your fitness efforts will always be stymied by any lack of strength development. I’ve got the graphs to prove that I’m right, so save all our time and just trust me 🙂
Here’s the lifts:
Back Squat
Front Squat
Overhead Squat
Press
Push Press
Jerk
Thruster
Deadlift
Sumo DL HP
Clean
Snatch
Stones
Power Clean
Power Snatch
Hang Squat Clean
Hang Squat Snatch
Snatch Balance
Bench Press
Dips
Pull-ups
We’ve got, Maxes, 3 Rep Maxes, 5 Rep Maxes, the occasional 2 Rep Max, remember that 1-30-1-20-1-10 scheme? I do 🙂 20 Rep Maxes on Back Squats, Buddy Buddy Front Squats, 100x on Overheads, there’s roughly 100 weightlifting days this year! Of the 292, a full third of our training is lifting weights (and yourself, if you count dips and pull-ups)!! You know what that also means? Is that a full 2 thirds is us getting really really tired!!
The Workout:
Bench Press x1
Associated Extras prescribed to fit your needs.
Thursday! Magificent 7!
Magnificent 7: (if you haven’t seen the movie, the original black and white, The Seven Samurai, do so at your earliest opportunity you’ll not regret it)
7 Tough Workouts, that should be done with friends, and proper motivation:
Karen – Yep, we’ll give out stickers like you just gave blood 🙂
2k Row – It’ll be a big event, April 2nd, for my Birthday, who’s in?!
Marathon Bike – On the Concept 2, we’ll set the day, you do the 90 minutes!
Eva – 5 Rounds is so much, gotta find an outdoor pull-up bar, and a track nearby, ideas?
Linda – This one needs a buddy, and some serious time for sure.
Gilligan – a three hour tour. BBQ, shade, and outside for sure!
Camp Muir – yeah, like Rainier, it’s only 10,000ft. LET’s GO!
Upon completion, I’ll give out patch, I love patches for those that made all 7. Also, I’ll be working up the costs that the gym will incur to host these events, staff them, run equipment all over town, pay the coaches to support your efforts, but the stickers, etc. etc. and I’ll let you guys know what that’ll be with a breakdown of course so you know you’re not getting raked over the coals for nothing.
The Workout:
“Annie”
50/40/30/20/10 for Time of: Double Unders and Sit-ups