The WOD - TUES, 01FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Sotts Press,3X5, bar +/- 10#plates

Followed By:

WOD:
AMRAP 20 Min

Advanced

Sumo Deadlift High Pull, 115/85#, 8 Reps

Row,500M

Burpee Wall Ball Shot,20/15#, 8 Reps

Rx

Sumo Deadlift High Pull, 115/85#, 5 Reps

Row,250M

Burpee Wall Ball Shot,20/15#, 5 Reps

Intermediate

Sumo Deadlift High Pull, 95/85#, 5 Reps

Row,250M

Burpee Wall Ball Shot,15/12#, 5 Reps

Novice

Sumo Deadlift High Pull, 75/55#, 5 Reps

Row,250M

Burpee Wall Ball Shot,12#, 5 Reps

Followed By:

Skill:
L Pull-up, 3X6

Post time or rounds to comments.

The WOD - MON, 31JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk,3X5, 75-80-85% 1RM

Followed By:

Strength:
Overhead Squat,3X5,75-80-85%,1RM

Followed By:

WOD:
3 X 5 Min intervals w/ 1 min rest

Advanced

Double Unders,20 Reps

Ring Dip,10 Reps
*With vest

Rx

Double Unders,20 Reps

Ring Dip,8 Reps

Intermediate

Double Unders,15 Reps

Ring Dip,6 Reps

Novice

Singles,30 Reps

Jumping Ring Dip/ Ring Press,10 Reps

Post load/time or rounds to comments.

REST DAY

SUN, 30JAN11

The WOD - FRI, 28JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Clean, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

Strength:
Overhead Squat, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

WOD:

JERRY
For Time:
Rx

Run, 1Mile

Row, 2K

Run, 1Mile

Intermediate

Run, 1K

Row, 1500M

Run, 1K

Novice

Run, 800M

Row, 1000M

Run, 800M

Post load/time or rounds to comments.

The WOD - THUR, 27JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Clean Pulls,3 X 5, 125% 1 RM

Followed By:

WOD:
AMRAP in 20 Min of:

Advanced

Turkish Get ups, 1.5/1 pood, 3 per hand

Run 200M

Good Mornings, 45/30#, 15 reps

Rx

Turkish Get ups, 1.5/1 pood, 2 per hand

Run 100M

Good Mornings, 45/30#, 10 reps

Intermediate

Turkish Get ups, 1 pood/12kg, 2 per hand

Run 100M

Good Mornings, 45/30#, 8 reps

Novice

Turkish Get ups, 12kg/20#, 2 per hand

Run 100M

Good Mornings, 45/30#, 6 reps

Followed By:

Skill:
L Pull-up, 3 X 5 reps

Post time or rounds to comments.

The WOD - WED, 26JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Snatch, 2X3 & 3X3,80% & 85% 1RM

Followed By:

Strength:
Shoulder Press, 2X3 & 3X3,80% & 85% 1RM

Followed By:

WOD:
"The CHIEF"

5 X 3min rounds with a 1 minute rest between rounds

Complete as many cycles as possible of the following work for each 3 min round:

Advanced

Power Clean, 155/115#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Rx

Power Clean, 135/95#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Intermediate

Power Clean, 115/75#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Novice

Power Clean, 95/55#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Post load/time or rounds to comments.

The WOD - TUES, 25JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Snatch Grip Deadlift, 3 X 5, 65% 1 RM

Followed By:

WOD:
5 Rnds For Time:

Advanced

Deadlifts, 1.25 BW, 10 Reps

Row,750M

AbMat Sit-up, 30 Reps

Rx

Deadlifts, BW, 10 Reps

Row,500M

AbMat Sit-up, 20 Reps

Intermediate

Deadlifts, .75 BW, 10 Reps

Row,400M

AbMat Sit-up, 15 Reps

Novice

Deadlifts, .5 BW, 10 Reps

Row,250M

AbMat Sit-up, 10 Reps

Followed By:

Skill:
Pistol, 3 x 5 per leg

Post time or rounds to comments.

The WOD - MON, 24JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Clean and Jerk, 2X3 & 3X3 @ 80% & 85% 1RM

Followed By:

Strength:
Back Squat, 2X3 & 3X3 @ 80% & 85% 1RM

Followed By:

WOD:
10 Rnds - Every minute on the minute

Advanced

Kettlebell Swing, 2/1.5 Pood, 5 Reps

Double Unders,20 Reps

Rx

Kettlebell Swing, 1.5/1 Pood, 5 Reps

Double Unders,15 Reps

Intermediate

Kettlebell Swing, 1 Pood/ 12kg, 5 Reps

Double Unders,10 Reps

Novice

Kettlebell Swing, 12kg/20# , 5 Reps

Singles,25 Reps

Post load/time or rounds to comments.

REST DAY

SUN, 23JAN11

The WOD - SAT, 22JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rnds for time of:

Advanced

Clean, 155/115#

Run, 400M

Rx

Clean, 135/95#

Run, 200M

Intermediate

Clean, 115/75#

Run, 200M

Novice

Clean, 95/55#

Run, 100M

Followed By:

Skill:


Post time or rounds to comments.

The WOD - FRI, 14JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

"NANCY"
5 Rounds for time:

Advanced

Overhead squats, 115/85#, 15 reps

Run, 500M

Rx

Overhead squats, 95/65#, 15 reps

Run, 400M

Intermediate

Overhead squats, 75/55#, 15 reps

Run, 400M

Novice

Overhead squats, 55/35#, 15 reps

Run, 200M


Post load/time or rounds to comments.

The WOD - THUR, 13JAN11

Warmup: Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:
Skill: RDL, 3X5, 185/135#

Followed By:
WOD: 5 rounds for time:
Advanced

Push Jerk, 155/115#, 5reps

Row, 500M

Rx

Push Jerk, 135/95#, 5reps

Row, 500M

Intermediate

Push Jerk, 115/75#, 5reps

Row, 500M

Novice

Push Jerk, 95/55#, 5reps

Row, 400M

Followed By:
Skill: Handstand Push-up, 5 per min for 5 min

Post time or rounds to comments.

The WOD - WED, 12JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Snatch,2X3 & 3X3, 75% & 80% 1RM

Followed By:

Strength:
Front Squat,2X3 & 3X3,75% & 80% 1RM

Followed By:

WOD:
Alternating Double Tabata

Double Unders

Knees to Elbows

Post load/time or rounds to comments.

The WOD - TUES, 11JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get-Up, 3X3 per hand, 1.5/1 pood

Followed By:

WOD:
4 Rnds For Time:

Advanced

Hang Power Clean, 135/95#, 5 Reps

Row, 500M

Ring Dip, 15 Reps

Rx

Hang Power Clean, 115/85#, 5 Reps

Row, 500M

Ring Dip, 10 Reps

Intermediate

Hang Power Clean, 95/75#, 5 Reps

Row, 400M

Ring Dip, 8 Reps

Novice

Hang Power Clean, 75/55#, 5 Reps

Row, 400M

Ring Dip, 6 Reps

Followed By:

Skill:
L-Sit, 5 X 10 sec hold

Post time or rounds to comments.

The WOD - MON, 10JAN10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Clean and Jerk, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

Strength:
Bench Press, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

WOD:

CHELSA

Rx
Every minute on the minute for 30 Min:

5 pull ups

10 push ups

15 squats

Intermediate
Every minute on the minute for 20 Min:

5 pull ups

10 push ups

15 squats

Novice
Every minute on the minute for 15 Min:

5 pull ups

10 push ups

15 squats

Post load/time or rounds to comments.

REST DAY

SUN, 09JAN11

The WOD - THUR, 06JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching


WOD:

GRIFF
For TIme:

Rx

Run, 800M

Run 400M, BACKWARDS

Run, 800M

Run 400M, BACKWARDS



Post time or rounds to comments.

The WOD - WED, 05JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Clean, 3X5 @ 65 -70-75% 1RM

Followed By:

Strength:
Shoulder Press, 3X5 @ 65 -70-75% 1RM

Followed By:

WOD:
AMRAP per 3 X 5min intervals of:

Advanced

KB Snatch, 2 per hand, 1.5/1 pood

Box jump, 24", 8 reps

Back Extension, 15 reps

Rx

KB Snatch, 2 per hand, 1pood/12kg

Box jump, 20", 6 reps

Back Extension, 10 reps

Intermediate

KB Snatch, 2 per hand, 12kg/20#

Box jump, 18", 6 reps

Back Extension, 8 reps

Novice

KB Snatch, 2 per hand, 20/15#

Box jump, 12", 6 reps

Back Extension, 6 reps

Post load/time or rounds to comments.

The WOD - TUES, 04JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Romanian deadlift, 3X5, 185/135#

Followed By:

Skill:
Shoot Throughs, 3X5

Followed By:

WOD:
AMRAP 20Min of:

Advanced

Row, 30 cal

HSPU, 8 reps

KBS, 2/1.5 pood, 10 reps

Rx

Row, 20 cal

HSPU, 4 reps

KBS, 2/1.5 pood, 8 reps

Intermediate

Row, 15 cal

HSPU, 3 reps

KBS, 1.5/1 pood, 8 reps

Novice

Row, 12 cal

HSPU, 3 reps

KBS, 1 pood/12kg, 8 reps


Post time or rounds to comments.

The WOD - MON, 03JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X5 @ 65 -70-75% of 1RM

Followed By:

Strength:
Back Squat, 3X5 @ 65 -70-75% of 1RM

Followed By:

WOD:
"FRAN"
21-15-9 Rep rounds for time:

Rx

Thrusters, 95/65#

Pull ups

Intermediate

Thrusters, 85/55#

Banded Pull ups

Novice

Thrusters, 65/35#

Banded/Jumping Pull ups

Post load/time or rounds to comments.

REST DAY

SUN, 02JAN11

NEW YEAR'S DAY

SAT, 01JAN11

NEW YEAR'S THOUGHTS...

Some observations from Jon Gilson of Again Faster
A Few Truths
1.) It is always possible to work harder. Not necessarily longer or more often—just harder.

2.) If you try to accomplish everything, you won’t accomplish anything. Pick a single goal, and dedicate yourself to achieving that goal.

3.) The further you go from your home gym, the more likely you are to run into someone who is faster, stronger, and more powerful than you. Travel, and bring your humility.

4.) You must surround yourself with those who share and support your goals. If your friends scoff when you leave for the gym at 5 a.m., get new friends.

5.) You cannot coach yourself. “Coaching by mirror” is a great way to know what a movement looks like and a horrible way to know what a movement feels like.

6.) You need to analyze your training, qualitatively and quantitatively. If you don’t know why you’re doing what you’re doing, stop doing it.

7.) On a related note, human beings are capable of rationalizing anything. If you go looking for proof that you’re on the right track, you’ll find it.

8.) Easy fixes are few and far between. If it’s easy, chances are it’s incorrect, incomplete, or both.

9.) It is human nature to get where you want to be and immediately stop doing the things that got you there. This is a fantastic way to stay right where you are.

All lessons can’t be bright and cheery. Get rid of the crap that’s holding you back, and have the courage to realize that a healthy dose of self-criticism can go a long way toward making you a better athlete. We all need a kick in the ass once in a while.



HAPPY NEW YEAR's DAY!

NEW YEAR'S EVE

FRI, 31DEC10

HAPPY NEW YEAR!