WOD
Friday’s Feral Fitness Fray! Another Hero workout! Dang!
This one is supposed to be a task priority workout (1.5 miles vrs. 10 minutes, 150 Burpee pull-ups vrs. 10 minutes) but I figured to keep it more evenly distributed based upon capacity, we’d make it time priority instead and smash it that way. Bright side? You’re done in a half hour no matter what. Thank goodness!!
“Riley”
LCF as Rx’d
Weight Vest Maybe?
For Max Distance and Reps:
10 minutes of Running
10 minutes of Burpee pull-ups
10 minutes of Running
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
Thursday! Making up for lost fitness time because of HEAT!
Another of the all too plentiful “Hero” WODs commemorating a fallen soldier, officer, firefighter or other public servant. We went ahead and cut out the nearly obligatory first set of 50 reps at the start with the intention of keeping the time domain reasonable, and allowing for tomorrow’s workout to also be intense. You’re welcome 🙂
“Morrison”
LCF as Rx’d
For Time: 40-30-20-10 of:
Wallball Shots (20-10/14-9)
Step Ups (24/20)
Suitcase Deadlifts (53/35)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Wednesday’s Major Posterior Chain Work Session!
**ALSO, Friday we’re doing a legit 30 minute Hero WOD, it’s gonna be awesome. ON FRIDAY also, we’re doing “Grace,” if you want to before the workout kicks or after, or at another time during the day, or at home with video. Beyond the Whiteboard dot com is doing an event where you can submit the video of you doing it, and buy a T-shirt with your level on it. There’s scaled options, Rx’d options all that stuff. I put this out to you guys only if you’re a current member of BTWB (Beyond The White Board) because it’s a way to make you join them and pay money, which isn’t a waste because they do provide a stellar service for tracking workouts, but it does cost money. It’s up to you, if you want to do it, and submit it to BTWB it does have to be videoed, so plan for that, but heck yeah, let’s do it and have some fun that way!**
A good old lifting session with your buddies! Can’t beat that in my mind. Maybe if it was like 68 degrees, and the only music available was AC/DC then you can’t beat it, but hey it’s close 🙂
Hanging Deadlifts 5×10
Bent Over Rows 5×10
Reverse Hypers/45 Degree Hip Extensions/GHD Hip Extensions 5×10
All these moves, are designed to improve your lifting, and strength in general. Also to alleviate sore spots in the back and hamstrings, as well as fortify those areas so they can move more weight when it comes to cleans, snatches, deadlifts, KB swings, all that stuff :). GET IT.
Tuesday July 6th, this one is cool mix up of weightlifting and gymnastics!
**ALSO, Friday we’re doing a legit 30 minute Hero WOD, it’s gonna be awesome. ON FRIDAY also, we’re doing “Grace,” if you want to before the workout kicks or after, or at another time during the day, or at home with video. Beyond the Whiteboard dot com is doing an event where you can submit the video of you doing it, and buy a T-shirt with your level on it. There’s scaled options, Rx’d options all that stuff. I put this out to you guys only if you’re a current member of BTWB (Beyond The White Board) because it’s a way to make you join them and pay money, which isn’t a waste because they do provide a stellar service for tracking workouts, but it does cost money. It’s up to you, if you want to do it, and submit it to BTWB it does have to be videoed, so plan for that, but heck yeah, let’s do it and have some fun that way!**
9-6-3 of Cleans 185/135 and Accumulate 1 minute of L-Sitting Between sets. for time
A couple things: “accumulate” means that it might take you multiple sets of L-sitting to reach 1 minute actually spent in an “L.” All that does is add to your total time! Same with the cleans, the longer they take the longer it takes. So get your P-lets out, and get your barbell and let’s get to it!
The strongest and most flexy will win 🙂 Really cool fitness “test” and for the rest of us, a really tough workout, you’re welcome.
Monday July 5th’s Olympic Lifting Session! Come learn the Jerk!
***NOTICE, Late Open on Monday the 5th, NO 5, 6, 7am, YES 9am and 11am. Normal Schedule for the rest of Monday.***
**ALSO, Friday we’re doing a legit 30 minute Hero WOD, it’s gonna be awesome. ON FRIDAY also, we’re doing “Grace,” if you want to before the workout kicks or after, or at another time during the day, or at home with video. Beyond the Whiteboard dot com is doing an event where you can submit the video of you doing it, and buy a T-shirt with your level on it. There’s scaled options, Rx’d options all that stuff. I put this out to you guys only if you’re a current member of BTWB (Beyond The White Board) because it’s a way to make you join them and pay money, which isn’t a waste because they do provide a stellar service for tracking workouts, but it does cost money. It’s up to you, if you want to do it, and submit it to BTWB it does have to be videoed, so plan for that, but heck yeah, let’s do it and have some fun that way!**
Today is Jerk for Max 5.
How this works is we get out the Jerk Blocks, and once it’s heavy and you don’t want to bring it back down, then we use the blocks to make it so you don’t have to catch the heavy weight on your chest again and again and again and again before dropping it. It’s waaaay better, and more fun. You’ll also likely get a much higher result in the set of 5 weight!
The olympians use jerk blocks all the time, and you should too!
Saturday’s Programming Dilemma, talking with John about it all
***NOTICE, Late Open on Monday the 5th, NO 5, 6, 7am, YES 9am and 11am. Normal Schedule for the rest of Monday.***
Last week after the Hill Climb Event, which went really well thanks for asking, John and I were talking about programming and how to make it good, he seems to like what we do, and the general buzz around the tables (thanks Terra) was that our programming is “good” and so Saturday’s post deserves a little air time for what makes good programming.
Good programming is programming that works. Workouts that actually make you fitter. The proof to me that the programming is good is that you guys continually get better, are getting PR’s, get faster times in workouts, hold longer L-Sits, all that stuff. What I try to do is make workouts that offer enough time to practice skills, which really is what makes you better, and enough reps to make sure you can apply that great technique enough times to make the muscles stronger, and then huff and puff enuff so that we stay in shape for all of life’s various activities. Sounds simple enough yeah?
Then take into account all the factors that are real-life factors: this weeks random ass heat wave, people being really sore from another workout in the week, planning for an event coming up, stuff like the Open, addressing specific weaknesses found in the lion’s share of the gyms athletes, et hoc genus omne.
Now it starts to get a bit trickier, apply the love that makes the community grow, take care of everyone, challenge the top performers, keep it fun, be able to see movements, teach movements and correct movements, and expose ourselves to as many realms of fitness as possible in our little four walls, and poof, the workouts simply come to me in blinding flashes of light, and then I write them down, adjust them, tailor them, tweak them, test them, and then roll them out in a timely manner so it all works.
You don’t want to see how the sausage is made 🙂
Buddy A: 3 Minutes of Turkish Get-ups 53/36
Buddy B: 3 Minutes of Turkish Get-ups 53/36
Buddy A: 3 Minutes of Toes to Bars
Buddy B: 3 Minutes of Toes to Bars
Buddy A: 3 Minutes of Turkish Get-ups 53/36
Buddy B: 3 Minutes of Turkish Get-ups 53/36
Buddy A: 3 Minutes of Toes to Bars
Buddy B: 3 Minutes of Toes to Bars
Max Reps! Switch hands as you like on the Get-ups 🙂