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