Wednesday, June 2, 2010

Past WOD's

Monday - 5/31/10

For time (perform the squats, push ups and pull ups in any order)
1-Mile Run
300 Squats
200 Push Ups
100 Pull Ups
1-Mile Run 

If you want to get some strength work in today (and I am always for that), here's a little something you can do:
4, 4, 4, 2, 2, 2 Front Squat

3, 3, 3, 3 Weighted Pull Ups

If you decide to do the strength work, go ahead and sub sit ups for pull ups if your arms are a little fatigued (no need to over-do it too much...).  Murph is a brutal CrossFit WOD that you'll find most affiliates doing around the Memorial Day weekend.  There are plenty other WOD's named after war hero's, but this one is probably the most accessible by most people, no weights are needed!  If you wand a little added fun, go ahead and throw a weight vest on (supposed to represent body armor).

The most common way to break up the movements are 5 pull ups, 10 push ups and 15 squats for 20 rounds (basically 20 rounds of "Cindy").  And expect to be working out for over 30 minutes on this one!

Sunday - 5/30/10

Rest Day - Get outside people!

Saturday - 5/29/10

5 x 2-3 Turkish Get Ups
(mess around with the top of the movement, do some step ups, windmills, OH squats etc.)

TRX Full Body Circuit (2-3 sets of 12 reps at each exercise)
Squats, reverse lunge, pistol squat, lateral lunge, hip thrust, push up, row, roll out, archer, face pull

For time:
500 meter row

No Gym WOD:
In any order, get the following reps completed as fast as you can: 
300 squats
200 lunges
100 push ups
100 sit ups
100 legs raises
20 50-meter sprints

The Turkish Get Up (TGU) is a great all around stability, strength and coordination exercise that I think is miss-used sometimes.  To really get the full benefits of the movement, you have to get a very heavy weight; heavy enough that if your elbow bends, or your arm falls out of position, even for a split second, it becomes very, very hard to complete the entire movement.  Use a dumbbell, a kettlebell, a sandbag, a rock, anything.  Just make it heavy!

Friday - 5/28/10

5, 5, 3, 3, 3, 3 Hang Power Cleans (90+ seconds rest between sets)

rest 5 minutes

3 rounds of 4-6 reps of:
Weighted Dips
1-arm DB thrusters

rest 2 minutes

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
Pull Ups
Box Jumps 30in/24in

No Gym WOD:
For Time:
10 push ups
1 burpee
9 push ups
2 burpees
8 push ups
3 burpees
7 push ups
4 burpees
6 push ups 
5 burpees
5 push ups
6 burpees
4 push ups
7 burpees
3 push ups
8 burpees
2 push ups
9 burpees
1 push up
10 burpees

rest 2 minutes, then, for time:

bear crawl 200 meters
(10 sit up to jumps every rest)

Be fast on the cleans.  I have been working with my athletes a lot these days with staying tall, getting that "jump" feeling at the start of the clean.  Get a good shrug in, and I mean really drive those shoulders to the ears.  Then, get under that damn bar, as fast as possible.  
I really like this "No Gym WOD" a lot  It's going to burn out your chest and shoulders like crazy, and I know that bear crawl to finish up is just mean.  But man, will it be a good burn!  have fun with it!  And a note on performing these WODs, when posting results, scores and coments, go ahead and post to comments on the main page.

Thursday - 5/27/10

"Jump Around"
5 rounds of (resting 30 seconds between rounds):
5 Box Jumps at each height
20", 24", 30", 36", 40"

rest 3 minutes

5 rounds of (resting 30 seconds between rounds):
5 Lateral Box Jumps at each height
20", 24", 30"

rest 3 minutes

2 x 400 meter sprint (rest 60 seconds between rounds)

No Gym WOD:
3 rounds of (rest 2 minutes between rounds.  Total work time):
20 max height vertical jumps
50 tuck jumps
50 walking lunges
20 jumping lunges
50 squats

Plyo, or jump training is an amazing way to train for explosive power.  While mixing in box jumps, double unders and broad jumps here and there are great; to have a focused session on a somewhat regular basis will help you to see gains in all aspects of life.

Another great way to add to your jump training is by using a resistance tool like The Vertimax.  As one of the only trainers in the greater Washington area, I highly recommend coming over and checking the thing out.  It works by strapping yourself into a system of cables.  They can attach to you waist, thighs, feet and hands, and supply increased resistance as you perform the dynamic movements.  As an added bonus, you can also hook the cable up to a barbell and work on dynamic deadlifts, press, and Olympic lifts.  The thing is so damn cool. 

Wednesday - 5/26/10

"Chain Up The Posterior"
4, 4, 4, 4, 4, 4 Rack Pulls (60 seconds rest between sets)

rest 3 minutes
3 sets of 3-6 reps of (30 seconds between supersets):
Self-loaded barbell Split Squats (no rack or cage, get bar to your shoulders from ground)
Glute/Ham Raises

rest 3 minutes

For Time:
800 meter sandbag run
800 meter unweighted run

No Gym WOD:
For time:
50 walking lunges
50 jumping lunges
50 squats
50 jumping squats
20 walking lunges
20 jumping lunges
20 squats
20 jumping squats
run a mile

Well, upon further testing, and further deliberation, I have decided to "chop" out the original 2nd workout.  The plan was to utilize an axe, and because of safety concerns and a few other reasons (feel free to ask any questions AFTER the event as I will just give you an annoyed look before that; I really wanted to do this workout!) I had to get rid of it.  BUT...

I came up with something that I am legitimately as excited about.  Tomorrow and the rest of the week is testing of these WOD's, not to judge weather or not we can do them, but rather to get an idea of scores.  At this point I am 100% on what we will actually be doing on June 19th, so again, get to work!  And expect to have a freaking blast out there.  This is going to be challenging, but so damn fun!

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