01-01-12 WOD

GOALS, GOALS, GOALS.......      Your Assignment today is to sit down and write up a list of goals for the 2012 year... Bring them into the gym with you on Tuesday and write them down in the front page of your notebook.... Every time you enter the gym, open the book and review your goals... then work toward achieving what you have set out to do.   If you don't have goals, will your fitness last?  I know from personal experience that mine doesn't.  I set goals, whether they be life goals, workout goals, or career goals, because that's what drives me every day.  Working toward accomplishing what I have set out to do.... That is what gives us meaning... what gives us purpose.  Remember to bring your goals with you on Tuesday. Your trainers are waiting.....

OH YEAH, I ALMOST FORGOT........

50 Walking Lunges holding weight overhead
40 Push Ups
30 Walking Lunges holding weight overhead
20 Burpees
10 Walking Lunges holding weight overhead

Run 1 mile

HAPPY NEW YEAR!!!!

12-31-11 WOD

BACK SQUAT  3-3-3-3

21-15-9
Right arm Kettlebell snatch
Left arm Kettlebell snatch
Pull Ups

(Be sure to review your form on the back squat.  It's a good idea to start light with perfect form and then work up to your three rep max.)

12-30-11 WOD

"GRACE"

30 Clean and Jerk for time

THEN. . . .

"ANNIE"

50,40,30,20,10
Double Unders
Sit Ups

(Be sure to choose a weight that will challenge you.  Today is a good day to push yourself and gain some extra strength.)

"Life's battles don't always go the stronger or faster man. Sooner or later the man who wins is the man who thinks he can." - Coach Lombardi

12-29-11 WOD

40 Toes to Bar

THEN. . .

Three Rounds for Max Reps

1 Minute Each:
Air Squat
Push Press 45#
Sit Ups
KB Swing
Strict Push Up

(1 Minute Rest Between Rounds)

12-28-11 WOD

Complete the following for time:

250 jump rope

4 Rounds:

11 Thrusters
11 Bar Facing Burpees

250 Jump Rope

12-27-11 WOD

FOR TIME:

100 Kettlebell Swings
100 Box Jumps
100 Sit Ups

12-26-11 WOD

5 ROUNDS FOR TIME:

400m run
21 Kettlebell Swings
12 pull ups

12-25-11 WOD

HILL SPRINTS X 8

Find a hill approximately 200m in length and sprint up the hill. Jog down the hill. Rinse and Repeat!

12-24-11 WOD

Perform 2 Front Squats, 5 Kettlebell Swings, and Jump Rope (Double Under's if you have them) on the minute every minute.   TOTAL TIME: 15 Minutes.

(NOTE:  The Front Squat should be your 2 rep max and the kettlebell swing should be heavier than normal.  Finish out the minute with jump rope.  Post your total number of jumps and/or double unders to comments below.  Your total jumps will serve as your score.)

12-23-11 WOD

"THE 12 DAYS OF CHRISTMAS"

Perform 3 rounds for time:

12 Deadlift
11 Toes To Bar
10 Box Jumps
9 Push Ups
8 Pull Ups
7 Med Ball Cleans
6 Walking Lunges
5 BURPEES!
4 Kettle Bell Snatch
3 Full Squat Jumps
2 Clean and Jerk

And a 400M run. . .

(Note:  The dead lift weight should be the same weight as your max 2 rep clean and jerk.)

12-22-11 WOD

SNATCH

3-3-3-3    or     Snatch Skill Work

THEN . . .

Perform 10 rounds of the following:

7 Overhead Squats
7 Broad Jumps

(NOTE:  This is NOT a timed WOD.  I would prefer you concentrate on form and developing power with your jumps to cover the most distance possible.  Total the pounds lifted and distance covered for the 10 rounds and post to comments.)

12-21-11 WOD

Pistol Squats
15 each leg
(see video below)

THEN . . .

12-1 Ladder

Deadlift
Inverted Push Up / Handstand Push Up

(The ladder WOD is performed by completing 12 deadlift/ 1 push up, 11 deadlift/2 push up, 10 dead lift/ 3 push up...etc. The final round is 1 dead lift/ 12 push ups.  The push up may either be a handstand push up or an inverted push up (a push up where your feet are higher than your hands).  You may perform this by placing your feet on the front wall ledge in the gym or on a box.)

12-20-11 WOD

For Time:

Row 1000m

15-9-21
Ground To Overhead
Push Ups

9-21-15
Squat Clean
Sit Ups

(NOTE:  You may perform the row at any time during the WOD.  Ground to overhead can be a clean and jerk, snatch, power snatch... any way to lift the weight from the floor overhead with PERFECT form is OK.)

12-19-11 WOD

UGLY CHRISTMAS "SWEATER"

Four rounds for time:

400M run
10 Burpee Box Jumps
10 Sumo Dead Lift High Pull
10 Ring Dips

12-18-11 WOD

400m Lunges

(Find a local track and perform one lap of walking lunges.  This is NOT a timed workout.)

12-17-11 WOD

For Time:

800M run

50 Kettlebell Swings
100 Push Ups
200 Squats

800M run

(*Note:  You may divide the middle portion of the WOD into sets. i.e. ten sets of 5KB 10 P.U. 20 Squats)

12-16-11 WOD

Shoulder Press (Strict)
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

THEN . . .

50 BOX JUMPS FOR TIME

12-15-11 WOD

Dead Lift
 2-2-3-3-5

 THEN . . .

"KELSAR'S DEE-LITE"

5 ROUNDS FOR TIME:

5 Dead Lift           ( 80% of 1 rep max)
7 Lateral Burpees (Over the bar)
9 Pull Ups            (Strict)
200m                   (Sprint)

12-14-11 WOD

Turkish Get Up
 3-3-3  (each arm)

TEAM WOD   "Jackie"

Row 2000m

100 Thrusters (45#)

60 pull ups

(This workout is designed to be performed in teams of two.  If you don't have a partner, cut the workload in half.)

12-12-11 WOD

30 Ring Push Ups

THEN . . .

For time:

100 Medicine Ball Cleans

(Perform 5 Burpees on the minute every minute until you reach the total 100 MB cleans.)

12-12-11 WOD

Front Squat

3-3-3-2-2-1

THEN . . .

FOR TIME:

5 front squat
10 SDLHP (Sumo-deadlift high pull use barbell or kettlebell)
50 sit ups
50 jump rope

4 front squat
10 SDLHP
40 sit ups
40 jump rope

3 front squat
10 SDLHP
30 sit ups
30 jump rope

2 front squat
10 SDLHP
20 sit ups
20 jump rope

1 front squat
10 SDLHP
10 sit ups
10 jump rope

10 SDLHP

12-11-11 WOD

Run 5K

After your run, take 10 minutes and perform stretching to the area you noticed the most on your run.

This exercise is designed to get you used to listening to your body as you perform activity and then addressing the pain and/or limitation of mobility you experienced during your workout.  This is an important part of recovery!  Enjoy the run!

12-10-11 WOD

TABATA

Squats
Sit Ups
Push Ups

What is Tabata Training?

prepare work rest } x 8 = 1 tabata

With Tabata training you exercise for 20 seconds then rest for 10 seconds, and repeat 8 times. This with a short preparation time before starting is a Tabata. It's that simple.
This technique discovered by Dr. Izumi Tabata in Tokyo gives you maximum benefits in a short period of time.
Benefits:

• It burns fat! Tabata raises your metabolism (great for morning workouts)
• It's fast! You gain the same benefits of long drawn out workouts in shorter time
• It's versatile! You can do heavy weightlifting or light aerobics or anything in between. Do the exercises that are right for you, but do them!
• It's proven! It really works, this technique has been researched extensively, and it is becoming popular because people are getting results!

How To Do Tabata Training

You can do Tabata training with weights or simple body weight exercises. First choose what type of exercise you will do. Start with a short preparation to get ready and alternate between work and rest periods for eight cycles. During the work period exercise continuously and as rigorously as you can for the entire 20 second period. During the rest period, stop exercise, catch your breath, and get ready for the next work period. Repeat this for eight cycles.
Tips:

• Do Tabata Training in the morning to raise your metabolism, and burn more fat throughout the day.
• Alternate exercises if you wish to give your work out a variety. For example, maybe you do squats on work period 1, and then on work period 2 you do jumping jacks, and you alternate between the two.
• Find a good Tabata timer, we recommend Tabata Pro for the iPhone and iPod touch, or our free online tabata timer at tabatatimer.com
• Start off light. Treat your first few Tabata workouts as practice. Ease in to the routine.

12-9-11 WOD

Death By Push Ups

Perform one push up every minute adding one push up to the total each minute until you run over the allotted minute.  (i.e. 1 push up first min, 2 push ups second min., 3 push ups third minute, etc.)


Skill Work

Pick a movement you are struggling with and perform 3-6 reps on the minute, every minute, for 5 minutes.

12-8-11 WOD

800M run

21-15-9
Back Squat
Pull Ups

9-15-21
KB snatch (alternate hands L=1,R=2)
sit ups

800M run

(Be sure to scale appropriately for your ability as this can turn into a long WOD if you're not careful!)

12-7-11 WOD

Max static bar hang X 3 
(1 min rest between hangs)

 THEN . . .


3 X 3 min AMRAP

5 DL

7 push ups

9 toes to bar

(*Rest 1 min. between rounds)

12-6-11 WOD

CLEAN 1-1-1-1-1

5 Rounds for Time:

15 Power Cleans

30 Air Squats

100 Jump Ropes -or- 45 Double Unders

12-5-11 WOD

For Time:

50 Thrusters

THEN. . .

30-20-10

KB swings
Sit Ups
Burpees

12-4-11 WOD (Education Day)

Episode 342/365: Load Sequencing Fault: Deadlift

Today’s mission is about solving a common load sequencing problem in the deadlift.  We see this a ton of athletes and is easy to spot once you know what you are looking for.
Mission:   1)Do you have enough range to keep your leg straight and reach down and grip the bar without rounding?  This is a basic athlete’s range of motion.  2) Do you keep a braced spinal position and use it as a fulcrum to load your hips?  Or do you use your abdominal musculature to flatten your back against the passive forces of your pelvis?  It’s no wonder so many Oly athletes set up for the clean and snatch at the bottom eh?
We will have an episode about bottom up loading later this week.

12-3-11 WOD

FOR TIME:

21 Lunges

3 rounds of Cindy

15 Lunges

3 rounds of Cindy

9 Lunges

3 rounds of Cindy

(*Lunges should be performed with weight overhead or at chest level if ability allows.)
CINDY = 5 pull ups, 10 push ups, 15 squats.

12-2-11 WOD

Complete 20 Reps of the following for time:

Deadlift
Lunges
Pull Ups
Push Ups
Ground to Overhead
Burpees
Sit Ups
Double Unders / Jump Rope (50)
MB Cleans
Back Extensions (Superman)