WOD - 04/01/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Work:
A1. Bench Press @ 40X1; 6-8 reps; 4 sets; rest 30 sec
A2. Pull-up (kipping) - max reps; 4 sets; rest 180 sec
B1. Wall Balls - 15 unbroken; 3 sets; rest 45 sec
B2. Double-unders - 30 reps; 3 sets; rest 120 sec
C. Toes-To-Bar: 3 sets of 10; rest 90 sec

Strict tempo on bench press, tempo and reps should decide what weight you will need to use; unbroken wall balls means full depth at the bottom and the ball visibly clearing the line - if neither criteria are met, the set must be restarted

WOD - 03/31/10

Mobility: DeFranco's Agile 8.

Work:
A. DB External Rotation @ 4031; 4 sets; 10 reps/arm; rest 90 sec
B. 1 1/4 Squat @ 45% of 1RM back squat; 6 reps; 4 sets; rest 90 sec
C. Power Clean - work up to heavy single in 12 minutes; rest 240 sec
D. Short Lap Sprint x 3; resting 120 sec between each


Again, for DB External Rotation:
1) Start with your weaker arm
2) Stretch your lats and pecs between sets
3) Follow rep tempo strictly - if you can't, then reduce the weight

I will go over the 1 1/4 squats with everyone; quickly work up to heavy PC; sprints are all-out effort - NO PACING

Recovery: Supplementation

I've been slacking on the recovery posts, I admit it. I can say I've been busy (which I actually have been), but you'll all still be dicks about it. So today, I want to address supplementation to aid in performance and recovery.

Before I begin, however, one thing must be clear:

Unless your nutrition and sleep are dialed in, most supplementation is pointless.


1) Fish Oil: This is why "most" was in italics above. Everyone should be taking fish oil. Back in the caveman/neanderthal days, the ratio of Omega 3's to Omega 6's was about 1:1. Now, we're floating around 1:20 or 1:30. This is not good. Fish oil possesses anti-inflammatory properties (alleviates muscle soreness), helps brain and liver function, and is not some bullshit supplement - it's highly endorsed across the board of medicine, sports performance, and rehabilitation.

Tips:
A. Keep in refrigerator or freezer. This will increase it's shelf life.
B. Eat immediately before or during a meal. Not after. It's okay if you do... you'll just get fish oil burps. They're not very appetizing.
C. Fish Oil Calculator. An excellent guide to find out how much fish oil you should be consuming daily. Dallas and Melissa from Whole9Life are top notch.

Options:
A. Kirkland Brand Fish Oil from Costco is a very cost-effective choice. Good quality at a great price.
B. Nature's Answer. For a high quality liquid form, you can't beat the price on this particular brand. Apparently, it tastes pretty good as well.
C. Nordic Naturals. Allegedly, one of the highest concentrated brands out there, but very expensive.

2) Vitamin D3: Quickly becoming, quite possibly, the best supplement on the planet. A whole lot of studies have been done on this beautiful bitch and all the results/effects have been positive. Don't believe me? Here are three solid sources: EatMoveImprove, Charles Poliquin, and Huffington Post.

Tips:
A. Personally, I take 5000 IU before going to bed every night (or morning because of my stupid schedule). I started, however, by taking roughly 10,000 IU per day for roughly 3 months. This was to "get my levels up" so to speak and I now take 5000/day for maintenance.

Options:
A. While it can be bought at almost any grocery store or pharmacy, I prefer Healthy Origins brand off iHerb. Great price, good quality, and high concentration.

3) Protein: A diet loaded with steak, chicken, pork, bacon, and beef will certainly do wonders, but some of you will require a little extra (mainly former vegetarians and Too-Skinny Jimmies). Protein is essential, especially post-workout, to optimize recovery as well as repair/build muscle. This is basic, well-known shit so I'm not going any further into it than this.

Tips:
A. The optimal window post-workout to take protein is anywhere with 45 minutes of completion. Ideally, consuming some kind of protein shake within 15

Options:
A. The EAS brand from Costco is decent quality at a good price. Flavor ain't so bad either.
B. Anil swears by Optimum Nutrition brand off Vitacost.
C. OPT also has a wide variety of great products in his online store. Ranging from protein powders to REFUEL, a recovery supplement designed by the man himself.

4) Magnesium (and Zinc): Most, if not all, people are deficient in magnesium and zinc, two essential natural minerals. If you recall that Dan John article, he highly recommends magnesium. It

Tips:
A. Take roughly 40 minutes to an hour before going to bed. This isn't required, but it's the best time frame for consumption.
B. You may experience some trippy dreams, but it's perfectly normal and sometimes very fun. I'm sure you all miss college anyways.

Options:
A. Natural Calm. Robb Wolf and many others have spoken very highly about this brand. I'm currently taking it and sleeping like a baby. Naturally, as you've all noticed, I'm not exactly "calm" but that's because I'm an asshole. Note: This supplement only contains magnesium so you may want to take zinc tablets along with it. They can be bought all over.
B. ZMA. The Twin Labs brand from iHerb is a good product for a good price, but there are other options out there as well.


There are certainly other options out there, ranging from glutamine to beta alanine and so on. But again, this goes back to my initial statement: Without solid sleep and a good diet, taking all the craziest supplements in the world won't matter. The ones listed above, however, are essential, important, and effective, which is why I've included them here.

Information Is Beautiful provided an excellent interactive graphic regarding supplements, vitamins, and minerals here.

If anyone has any questions, don't hesitate to ask.

WOD - 03/30/10

Mobility: DeFranco's Agile 8.

Skill:
Rope Climb: 8-10 minutes (don't wear yourself out)

Strength:
HSPU: 4x3, resting 60 seconds

Metcon:
5 Rounds:
5 Deadlift (225/155#)
10 unbroken Box Jumps (24/20")
1 Rope Climb

Finisher:
Long Stretch / Foam Roll / Lacrosse Ball

We'll go over rope climb techniques; if still working on HSPU, feel free to do negatives for your set of 3; unbroken box jumps; finish with recovery work

WOD - 03/29/10

Mobility: DeFranco's Agile 8.

Strength:
Back Squat: work up to 1RM, strictly following this warm-up progression:

4 @ estimated 40%, rest 10 seconds

4 @ estimated 40%, rest 10 seconds

3 @ estimated 60%, rest 30 seconds

2 @ estimated 75%, rest 60 seconds

1 @ estimated 80%, rest 120 seconds

1 @ estimated 85%, rest 120 seconds

1 @ estimated 90%, rest 180 seconds

1 @ estimated 95%, rest 240 seconds

1 @ estimated 100%, rest 240 seconds


Zhang Guozheng squatting 484 for a double... at a bodyweight of ~160

DB Push Press: 5x3, working up to heavy 3

Finisher:
GHD Sit-ups: 4x12 (hold weight behind head)

Just strength today; follow the warm-up progression precisely - it may seem long and excessive, but it is specifically designed to properly activate your CNS before attempting a 1RM; stay tight in the middle during DB push press; finish with heavy GHD sit-ups

WOD - 03/26/10

Mobility: DeFranco's Agile 8.

Skill:
Weakness: 8-10 minutes

Work:
A. DB Side-Lying External Rotation @ 4030; 8 reps/arm; 4 sets; rest 90 sec
B1. Turkish Get-up: sets of 5-4-3-2-1 reps/arm; increasing weight; rest 60 sec
B2. GHD Sit-ups: sets of 25-20-15-10-5; increasing speed; rest 120 sec
C. Perform 1 snatch on the minute for 8 minutes, using no more than 65% of your best snatch

Finisher:
Mandatory Stretch / Foam Roll



Choose a personal weakness and dedicate time and focus to it; strict tempo on DB External Rotation - tempo/speed should dictate what weight to use, for head support use foam roller as illustrated in video; do not rush through TGU - take your time through the reps; be fast and explosive and GHD sit-ups; focus on technique with snatch work; finish with long stretch and foam roll

WOD - 03/25/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill:
Ring Skills (dips, levers, muscle-ups): 10 minutes

Metcon:
4 Rounds:
Row 350m
7 Thrusters (115/85)
10 unbroken burpees
Rest 1 minute

Finisher:
DB/KB Sidebends: 3x15

Thrusters must be picked up from the ground, crease of hips goes below knee, full lockout at the top - keep your elbows UP; burpees must be unbroken, chest to deck; rest 1 minute, repeat 3 more times

WOD - 03/24/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Strength:
A1. One-arm DB Bench Press @ 20X1; 8 reps/arm; 4 sets; rest 60 sec
A2. Strict Pull-up @ 41X0; 4-6 reps; 4 sets; rest 90 sec

Rest 3-5 minutes

Metcon:
"Michael"
3 Rounds:
Run 800m (long lap)
50 Back Extensions
50 Sit-ups

Finisher:
Long Stretch / Foam Roll / Lacrosse Ball

As always, be strict with the tempo - if you deviate, terminate the set; Warning: do not watch Jess's knees during her back extensions... it's gross

WOD - 03/23/10

"Chuck Norris can do double-unders... without a jump rope."

Mobility: DeFranco's Agile 8.

Skill:
Double-unders: 8 minutes


Ignore Buddy Lee's stupid headband and absurd jump rope skills and focus on what he's saying. It's all in the jump and the wrists. The body doesn't tense up during double-unders - it stays relaxed and in the same body position as singles. Relax, focus, and find your rhythm.

Strength:
Power Snatch: 6x2

Metcon:
AMRAP in 10 minutes:
10 unbroken wall balls
10 unbroken double-unders

Finisher:
Stretch / Foam Roll / Lacrosse Ball

You cannot move onto the next movement or round until you complete your reps completely unbroken with no rest or pause; unless you're very competent in each movement, you WILL get frustrated - focus, relax, and get the work done... this is more mental than physical

WOD - 03/22/10

Mobility: DeFranco's Agile 8.

Skill:
HSPU: 5 minutes

Work:
A. DB External Rotation @ 4020; 3 sets x 8/arm; rest 120 sec
B. Back Squat @ 50% of 1RM; 10 reps; 5 sets; rest 60 sec
C1. Ring Push-ups; amrap (-1); 3 sets; rest 30 sec
C2. DB Reverse Lunges from deficit; 8 reps/leg; 3 sets; rest 90 sec
D. GHD Sit-ups - 15 unbroken; 4 sets; rest 120 sec



For DB External Rotation:
Begin with non-dominant arm; No more than a 5# DB
Use bench and strictly follow tempo/rest prescription
Stretch chest and lats between each set

TEASER: Sunday's Team Workout...

For all interested, Jess/Sarah/Liam will be having dinner at their place afterwards. Mexican taco bar and such. Feel free to bring something to contribute... like beer. For me, not you. You're in training.

WOD - 03/19/10

Mobility: DeFranco's Agile 8.

Work:
A. Deadlift - 50% 1RM; 8 sets of 3; rest 30 sec
B1. DB Push Press (40/30) - 15 unbroken; 4 sets; rest 45
B2. Row - max calories in 30 sec; 4 sets; rest 120 sec
C1. amrap Wall Ball in 90 sec; 4 sets; rest 60 sec
C2. Double-unders - 15 unbroken; 4 sets; rest 180 sec

Finisher:
Run 1 long lap @ 75% effort

"Unbroken" means no resting or fractioning reps
Wall balls: full squat and ball must clearly pass over the line
Four minute time limit if 15 unbroken double-unders isn't happening
Make reps count and get the most out of your rest periods

WOD - 03/18/10

Mobility: DeFranco's Agile 8.

Skill:
Double-unders: 5-7 minutes

Work:
A1. Front Squat @ 30x1; 4-6 reps; 4 sets; rest 30 seconds
A2. Ring Dip @ 2010; amrap (-1); 4 sets; rest 90 seconds
B. amrap Kettlebell Swings (53/44) in 45 sec; 3 sets; rest 45 seconds
C. Knees To Elbows - 12 strict; 4 sets; rest 90 seconds

Finisher:
Mandatory Stretch

Different set-up today:
Do A1, rest 30 seconds, do A2, rest 90 seconds, go back to A1, etc
After completing superset A, rest 90 seconds and move onto B - get it?
Strictly follow rep tempo and rest periods as outlined
"amrap (-1)" means terminating the set 1 rep short of failure

WOD - 03/17/10

Mobility: DeFranco's Agile 8.

Strength:
Pull-up: 3-3-3-3, straight sets, 80% of 1RM

Metcon:
Sprints!
6 x Sprint to Kirby, walk back; rest as needed

Rest 2 minutes

4 x Sprint to First, lightly jog/walk back; rest as needed

Rest 3 minutes

2 x Sprint to First and Back; rest as needed

**Last Thursday, the track was open during the evening. If possible, we will certainly try to do varying distances on the track. Otherwise, use the distances outlined above.**

Finisher:
3x12 Back Extensions @ 4020; rest 60 seconds

The sprints are designed for maximal power output so get plenty of rest between each; for first set sprint to Kirby NOT back; for second set sprint to First NOT back; for last set sprint to First and back; finish with tempo back extensions

WOD - 03/16/10

Mobility: DeFranco's Agile 8.

Skill:
Rollover Get Up and Go Starts: 4 x 2/side



Strength:
Turkish Get-up: 2-2-2-2, working up to medium double on each arm; rest 90 seconds between sets

Metcon:
4 Rounds (not for time):
Row 300m
10 Toes To Bar

Finisher:
Long Stretch / Foam Roll / Lacrosse Ball

Rollover sprints can be done in the gym, sprint distance is short - focus more on quickly rolling to your anterior side and accelerating fast into the sprint, rest as needed between efforts; metcon is NOT for time, but that doesn't mean half-ass it

Announcement!

We will be having our first team workout on Sunday, March 21st at 3PM. I would have liked to do one earlier, but scheduling just never worked out. Unfortunately, this is likely the only team workout we will be able to have before our official tryout. Again, just the way it goes.

Please note, this is not mandatory, but highly encouraged. For those that make the team, it will be important to know what it's like participating in a team workout. Due to Primal's slightly unstructured class schedule, team workouts aren't a very common occurrence. I understand Sunday might not be the best day for everyone, but I promise it will be enjoyable.

Hope to see you all there...

WOD - 03/15/10

Mobility: Shoulder Prep **I will go over this with everyone.**

Skill:
Double-unders: 5 minutes

Metcon:
"The Dumbbell Bear"
On the minute for 20 minutes, perform the following complex:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

Load should equal 45% bodyweight

Finisher:
Ab wheel isometric holds x 4 / 15 seconds each

After completing the DB complex, you have the remainder of the minute to rest - failure to complete the complex within the minute does not terminate the workout, the work must be done for a total 20 minutes; for ab wheel iso holds, go to full extension and hold for 15 total seconds, rest as needed between sets

Recovery: Sleep

You don't get enough. Sure, a couple of you might here and there, but across the board, I'm going to assume most of you are not getting enough sleep. Furthermore, even if you're sleeping hours on end, if it's not quality sleep, then you're not getting the full benefit.

In case you haven't read Dan John's article from yesterday, I'll repost this quote: "[Sleep] is the single best weight loss tool, muscle gain tool, training tool, life tool, I have ever encountered."

Sleep is awesome. It's ability to reduce stress, improve recovery, and make life fucking great is unmatched. An excellent book that really delves into the subject is Lights Out: Sleep, Sugar, and Survival. I have a copy if anyone is interested enough to read it. But really, I absolutely recommend you purchase a copy. Robb Wolf tells people to buy two copies: one for yourself and one for a family memeber. And after you read it, give it someone else. And so on.

An excellent quote from the book (paraphrased since I never get it right) is "Get as much sleep as you can without getting fired or divorced." Robb Wolf adds, "And if your job or spouse are shitty, you're better off focusing on the sleep."


So here are some basic tips to sleep more and optimize the quality of your sleep:

1) Your room should be completely pitch black. Turn off the TV, shield your windows from the streetlights outside, and cover all LED's. Basically, you should not be able to see your hand in front of your face.

2) Keep your room at a cool temperature. If you have a ceiling fan, use it. Don't give yourself hypothermia obviously, but keep it cool. Like Obama.

3) Think: Cave. This should hopefully simplify the above steps.

4) Sleep AT LEAST 8 hours a night, preferably 9. That's right: 9 hours a night. You'll feel glorious.

5) This one is tough for most, but the closer you can go to sleep at sunset, the better. Similarly, you should be waking up around sunrise. Again, it's hard for people to do this with modern life's demands and people's absurd adherence to television programs, but try it out.

6) Another difficult one, but quality sleep means you should be waking up without an alarm clock. This is an indicator that you're well rested and getting quality sleep. Nevertheless, I'd recommend setting one since I don't want to blamed for any of you being fired.

7) If you can't get to bed when the sun goes down, do your best to at least dim the lights around your house/apartment. It's not perfect, but it's a way to "trick" your body into thinking the sun is still going down. This is Circadian rhythm shit, people!

8) This is from Eric Cressey, a brilliant trainer full of good information: "If you sleep on your side, put a small pillow between your knees. If you sleep on your back, put the pillow underneath your knees. If you sleep on your stomach, stop!" This tip is mainly to help keep your spine in a favorable position as you sleep.

8) Best tip to get the most out of your sleep? Don't work the nightshift. Fuck. My. Life.

Recovery

As I'm sure many of you have noticed, we're shifting towards more metcons - much to Nils's delight. We obviously are not abandoning strength work, as it is the most essential tool in developing overall badassery. Still, we need to begin building our tolerance for multiple, long-duration metcons. Unfortunately, these kinds of workouts beat us down and tire us out. As I've preached from the beginning, proper recovery will be essential to give it your best day in and day out.

Over the next few days, I will be covering three vital aspects of recovery:

1) Sleep

2) Supplementation

3) Mobility i.e. Foam Rolling, Myofascial Release, Stretching, etc

Naturally, there are other things to consider as well, but I'll be focusing on these three for the time being, as I suspect many of you are seriously lacking in one - if not all - of them.

This is merely a precursor at the moment (Translation: I'm at the office, have work to do, and haven't had any coffee yet tonight), so I will leave you with the following article by Dan John, a renowned strength coach from Utah, the birthplace of yours truly...

Dan John's Ten Commandments of Recovery.

WOD - 03/12/10

Mobility: DeFranco's Agile 8.

Skill:
Double-unders: 5-7 minutes

Strength:
Bench Press: 5x5, working up to heavy 5

Metcon:
"Annie"
50-40-30-20-10
Double-unders
Sit-ups

Finisher:
GHD Back Extension 4x15 (add weight as needed)

That's right: bench pressing; "Annie" is an excellent opportunity to dial in your double-unders; finish with back extensions

W0D - 03/11/10

Mobility: DeFranco's Agile 8.

Strength:
Snatch Balance: 6x1 @ 80% (of best snatch)

Metcon:
"Helen"
3 Rounds for time:
Run 400m
21 Kettlebell Swings (53/35)
12 Pull-ups



Finisher:
Long Stretch / Foam Roll / Lacrosse Ball

Focus on speed and staying tight for snatch balances - press your body under the bar and shoot your hips down to the floor; 400m run = up to First Street and back; finish with long stretch

WOD - 03/10/10

Mobility: DeFranco's Agile 8. All 8 Steps.

Skill:
Double-unders: 5-7 minutes

Strength:
Back Squat 3x5, working up to heavy 5
Snatch-grip Deadlift 5x2, working up to heavy 2

Finisher:
DB/KB Sidebend 3x15 (heavy)

You should know the mobility steps at this point - if not, ask me or one of your fellow teammates; warm up appropriately before beginning back squat sets; stay back on your heels for deadlifts; finish with sidebends

WOD - 03/09/10

Mobility Routine:
DeFranco's Agile 8. Steps 5-8 only.

Strength:
DB Reverse Lunges from deficit: 4 x 6/leg

Metcon:
4 Rounds:
Kirby Sprint
3 Weighted Pull-ups
3 HSPU

Rest 3 minutes

5 Rounds:
30 seconds Box Jump
60 seconds Step-up
Rest 30 seconds
(20/16")

Finisher:
Mandatory Stretch / Foam Roll / Lacrosse Ball

Slow, deliberate, and light with DB external rotation - it's a prehab exercise; for pull-ups choose a heavy enough weight you can do for three reps without releasing the bar, you may also use just bodyweight or do kipping if you cannot do three strict BW pull-ups; head touches the ground on HSPU, woman may cut down ROM or perform band-assisted; for second part, to quote Mark Twight, "The Step-up intervals can be hard or very hard, it all depends on the pace. A good rhythm adds up to significant O2 debt. A somber pace is ... well, why bother?"; finish with long stretch and recovery work

WOD - 03/08/10

Mobility Routine: DeFranco's Agile 8. Steps 1-4 only.

**I will take everyone through these mobility exercises. Learn to love this routine. You will be doing it everyday from now on.**

Strength:
Work up to heavy hang squat clean in no more than 7 minutes

Rest 3 minutes

Metcon:
5 Rounds:
3 Hang Squat Cleans @ 80% (of heavy single)
5 Ring Dips
Rest 30 seconds

Finisher:
3x8 GHD Sit-up / Back Extension (heavy, weight held behind neck)

Extremely light warm-up reps do not count towards the 7 minute time limit - when the weight starts to feel a bit heavy, begin clocking yourself - be sure to rest appropriately between attempts; women may use bands on ring dips; during metcon bar cannot be dropped during hang squat clean sets

Mobility

I blame myself. It's just plain irresponsibility on my part. I could come up with some of the coolest, most effective workouts ever, but I'd still be disappointed in myself. I have failed you guys as a trainer/coach/whatever you call me behind my back. Why? Because I have neglected incorporating a a greater focus on mobility. Sure, every now and then I tell you guys to get on a foam roller or a lacrosse ball, but that's not enough. I might offer a few drills or stretches, but still some of you appear lost now and again. I went to an awesome seminar dedicated to this stuff and all I've done is offer casual advice here and there. And you all deserve better damn it. Then again, just because you deserve better, doesn't mean you're going to enjoy it...

Yes, specific mobility exercises and protocols will become staples in our daily routine. How many of you are uncomfortable in the bottom of a snatch or overhead squat? Who's got a weak shoulder press or split jerk? Who's rack position in the front squat or clean still sucks? Who's got tight hamstrings? Who's got back, knee, or shoulder pain? You all fall somewhere along this spectrum - maybe not Eric and Jess so much, but I'll get to them later.

Here is a quick list of reasons why mobility work will pay dividends in our training:

1) Injury prevention
2) Improved recovery
3) Better force production and muscle utilization
4) Increased range-of-motion
5) Better dance moves

That last one hasn't been scientifically proven yet, but I imagine it's gotta be true. In short, improved mobility will help make you a better athlete. HMS (160lbs) has pretty solid flexibility and he overhead squatted more than Nate (220lbs) yesterday. And trust me, HMS is not exceptionally strong (BURNED!).

As for Eric and Jess, they are an excellent juxtaposition of mobility with strength and mobility without strength (sorry, Jess). And although Jess is not terribly strong (yet), her likelihood of injury is extremely low because of her excellent flexibility. While its important to achieve optimal ranges in various movements, it's also necessary to be strong at these ranges. Eric is a great example of this - 17 years of gymnastics will do that.

We will begin this conquest of mobility this week with Joe DeFranco's Agile Eight warm-up routine. Steps 1-4 will be covered on Monday, while 5-8 will be done on Tuesday.

No, this is not glorious shit. It's not as fun as getting a PR on a lift or metcon. But if you wish to continue hitting PR's while improving the way you look and feel, this is what you need to do. Why? Because...

Mobility is serious business.

WOD - 03/05/10

Skill:
Double-unders: 5 minutes
Kipping Pull-ups: 5 minutes

Strength:
Overhead Squat: work up to 3RM

Metcon:
Mini "Flight Simulator"
5-10-15-20-15-10-5 of unbroken double-unders
(15 minute time limit)

Finisher:
Max Plank Hold (front/side/side) x 2/side
Rest 60 seconds between each

Full depth on OHS, stay tight and concentrate; sets of DU's MUST be unbroken during the metcon i.e. if you get 9 on the second set, you cannot move onto 15 until you have completed 10 consecutive DU's - this is test of technique and more importantly focus; 2 max holds for each plank position, resting 60 seconds between each

WOD - 03/04/10

Skill:
Weakness: 5-7 minutes

Strength:
DB Bulgarian Split Squats (no jump): 5x4/leg (add weight each set as needed)

Metcon:
3 Rounds:
Run 1 Long Lap
10 DB Deadlift (40% BW each)
15 Box Jumps (24/20")


DB Deadlifts

Finisher:
Mandatory Stretch / Foam Roll / PNF

Choose a weakness and work on it diligently; no jumping on the BSS, add weight as needed; rest appropriately between BSS and metcon; post-wod stretch is mandatory - this shit is serious, many of you are horridly inflexible (obviously not Eric or Jess) and it must addressed immediately

WOD - 03/03/10

Skill:
Double-unders: 8 minutes

Strength:
Snatch Push Press: 5x3, working up to heavy 3



Weighted Pull-up: 3-3-2-2-1-1, working up to heavy single

Metcon:
5 Rounds:
AMRAP Double-unders in 30 seconds
Rest 30 seconds

Finisher:
3x30 GHD Sit-ups, rest as needed between sets

Sorry about late posts - been very busy working on the DC's Most Primal video; if time permits at work tomorrow night, posts/programming will be more punctual and preciseb - alliteration rules!

WOD - 03/02/10

Skill:
Ring Work: 10 minutes (muscle-ups, dips, levers, etc)

Strength:
Back Squat: 5x5 @ 75%; rest 60 EXACTLY seconds

Metcon:
3 Rounds:
5 DB Squat Clean + Thruster (35/25)
5 Clapping Push-ups
5 Box Jumps (mid-thigh)

Finisher:
Long Lap at 80% effort
Stretch / Foam Roll / Lacrosse Ball

Strict rest period for squats, fast reps with good form; reps should be unbroken during metcon; finish with light lap and mobility work

WOD - 03/01/10

Sorry for the late post. Yesterday took a lot out of me and I didn't plan ahead properly. Congratulations to everyone who competed yesterday. Excellent work was done by all...

Skill:
Both:
Kettlebell Snatch technique

Competitors:
HSPU: 5-7 minutes

Workout:
Non-competitors:
Equipment clean-up! (details will be revealed when you come in)

Row 2000m

Non-competitors:
5 Rounds:
Row 30 seconds
Rest 1:30

Rest 3 minutes, repeat

Workout:
Both:
Ab Wheel 4x8

Nate already moved all the dumbbells back - be grateful non-competitors because that's annoying as hell; I'll go over KB snatch technique with everyone; non-competitors will notice the workout is not terribly taxing - it is designed for recovery after yesterday's mayhem, nevertheless go all out on the 30 sec sprints