Friday 10.31.14

Partner Halloween WOD

It’s the classic tale of good versus evil. Which side will dominate?

Every class today will be divided into two groups; the Survivors and the Zombies. Each group will then break up into teams of two. Each team of two will work through the following movements dividing the reps evenly. They must complete all reps of a movement before moving on to the next and only one partner can work at a time while the other rests. Work hard, teams! This is a battle of life and death! 

We will record each team’s time. At the end of the day we will add up the total times for the Survivors and the Zombies and see who wins the war!

“Walk Like the Dead”: 20 wall walks
“Grave Bursters”: 50 burpees
“Brain Toss”: 50 wall balls 20/14
“Blood on the Bar”: 50 pull-ups
“Haul Off the Dead”: 200m partner carry
“Suppressing Fire”: 150 double-unders
“Jump High or Die”: 50 box jumps 24/20
“Skull Crushers”: 20 tire flips

Thursday 10.30.14

Daily Warmup (check the board)

Mobility

Hip flexor smash with lax ball 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

Freeing up the scapula with lax ball 2 mins each side

https://www.youtube.com/watch?v=hzozw2Aso3M

Strength

Back squat: 5 x 5 at 70% 1RM

http://www.tabatatimes.com/why-deep-squats-are-good-for-you/

WOD

4 rounds for time:

1 min max effort row for calories
1 min max effort 50ft shuttle sprints
1 min max effort double-unders
1 min rest

Olympic set-up, Halloween WOD & protein powder

I posted this video last week and have been talking to a lot of you about it. If you haven’t watched it already, please do. I have seen a lot of folks show instant improvement in their lifting by just changing their set-up.

Better Olympic lifting set-up… http://youtu.be/bp-PjVy_Al4

Special Halloween partner WOD on Friday. Zombies vs Survivors…who will win the battle? Show up to survive.

SFH.com  |  Stronger Faster Healthier

I will be placing an order soon. Please let me know if you need anything by this Saturday. Email, Facebook, in person or comment on this post.

http://www.sfh.com/products

Whenever possible we should choose whole, real foods to eat after a workout. Unfortunately, this does not always fit into our schedule. So if you are like the many of us who often have to get to work, pick up the kids etc. etc. right after working out, a high quality protein powder is a good option. This is the protein powder that I have been using for some time now. All natural, non denatured whole protein from grass fed cows that doesn’t have any of the crap you find in almost every other protein product.

The reason I bring this up is that I have managed to set up a wholesale account with SFH and would like to share these lower prices with all you folks at the gym. Your price for the 2# bags of Pure Whey $36, Fuel $39, Fortified $40, Recovery $52, Endurance Daily $48 (final price, shipping included). These are great prices (compare them to the website prices) and no extra for shipping. Check out their site. They are a good little company with great products. If you would like to try some, let me know here (comments), at the gym or through Facebook.

http://www.sfh.com/products/whey_protein

Wednesday 10.29.14

images-1

Daily Warmup (check the board)

Mobility

Hip flexion and external rotation with band 2 min each side (first piece in video)

https://www.youtube.com/watch?v=5MpRqylj1h4

Upper back and ribs with foam roller 2 min (first piece in video)

https://www.youtube.com/watch?v=ULj-K0DsjPE

Strength

Clean & Jerk 15 min EMOM: 5×1 at 50%, 5×1 at 60%, 5×1 at 70%

Perform 1 clean and jerk (pull from the floor, receive in full squat, split jerk) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

https://www.youtube.com/watch?v=RSyk6rS8ay0

WOD

3 rounds:
400m run
15 KB swings 53/35
15 pull-ups

Tuesday 10.28.14

Daily Warmup (check the board)

Mobility

Front rack partner PNF mob 2 min each person

http://www.youtube.com/watch?v=NyDY_I9DD7s

Hip extension with band 2 mins each side

http://www.youtube.com/watch?v=g-mBaHx6Gn4

Strength

Front squats: 5 x 3 @ 70% 1RM

http://www.tabatatimes.com/how-to-perform-a-proper-front-squat/

WOD

2 rounds:
12 deadlifts 135/95
12 box jumps 24/20
12 wall balls 20/14
12 push-ups
12 box jumps 24/20
12 wall ball 20/14
12 power cleans 135/95

Special note: We have 3 birthday party people in the gym today. Dave Lloyd, Erik Hittle and Jordan Kain are all celebrating their special day today. Happy birthday, fitness friends!

David Lloyd

Jordan Kain

Monday 10.27.14

Daily Warmup (check the board)

Mobility

Overhead prep with roller and barbell 2 min

Supine PNF wall squat 2 min

https://www.youtube.com/watch?v=HgEgIGE2ZI8

Strength

Full snatch 15 min EMOM: 5×1 @ 50%, 5×1 @ 60%, 5×1 @ 70%

Perform 1 full snatch (pull from the floor and receive in full squat) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

https://www.youtube.com/watch?v=yNjOdKKD5fQ

WOD
4 rounds:
2 rope climbs
10 T2B
20 plate OH walking lunges 45/35 (10 each leg)
200m run

Friday 10.24.14

Daily Warmup (check the board)

Mobility

Tricep barbell smash 2 min each side

Quad barbell smash 2 min each side

Strength

10 minutes to establish a 1RM (back or front squat, snatch or clean and jerk). Record your number.

Partner WOD

“The Ocho”
With a partner
8 rounds of:
8 push-ups
8 thrusters 45/35
8 knees-to-elbows
8 deadlifts 185/135
8 burpees
8 KB swings 53/35
8 pull-ups

Divide all reps evenly as you see fit. One partner works, one partner rests.