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