5-9-14

Skill / Strength: 

10x 
30s or Max Effort
L sit or Support hold on Rings 

WOD:

Brenton:
5 RFT
100 Ft Bear Crawl
100 Ft Standing Broad Jump

"Movement is a medicine for creating change in a person”s physical, emotional, and mental states." – Carol Welch

5-9-14

Skill / Strength 

20 EMOM
Even: 30s hard air dyne
Odd: 3 ring pull ups
3 ring dips

WOD:

3 RFT
15 30” box jumps
15 Deadlifts @ 70%

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." – Bruce Lee

5-5-14

Happy Cinco De Mayo!

Welcome to Deload Week! We will be focusing on breaking down some of our form for efficiency to ensure we understand WHERE our body is through our movements and how to CONTROL the way we move when moving.

Strength / Skill 

Hang Power Clean 
*Land low in catch - deliberately pull under the bar into partial squat, pause in catch position under control, then stand
1 x 10 @ 50%
1 x 5 @ 60%
1 x 3 @ 70%
2 x 1 @ 80%

Standing One Arm DB Bent Rows 
*Coaches choice on weight. Should not be heavy and should allow for complete control and proper muscle contraction. Focus on lat activation across body and remaining tight in core throughout movement.*

5 x 6 per/arm

Rest 3 minutes, then;

WOD

5 Rounds:

3 Kipping Muscle Ups (progression: 6 CTB or 12 packed shoulder lat pulls on pull up bar)
6 Box Jumps (24/20)

"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
-Michael Jordan

5-2-14

Strength
Work up to heaviest complex of:
Push Press + Push Jerk + Split Jerk
Start with a moderate weight and only increase 10# AT THE MOST each set. 

Metcon:
300 yard Shuttle Sprint for time.
Rest 5 minutes
300 yard Shuttle Sprint for time.
The 300 shuttle is 6 x 25 yards out and back. 

Take the average of the two times. 
Elite times:
Men: :56
Women: 1:02

"Whining is a contagious disease; suffer in silence"

5-1-14

May Day Workout

1) Skill: Rope Climbs 
1x1x1x1
work on your foot technique and knees to elbows
*advanced-work on legless rope climbs as high as you can go, only use legs if needed

2) Squat Cleans Complex (7x1+1+1) 
High Hang Squat Clean+Low Hang Squat Clean+Full Squat Clean from ground
*use light weight and work on getting under the bar fast

3) Metcon:
"1/2 Chelsea"
Each min on the min (EMOM) for 15 minutes:
5 Pull-ups 
10 Push ups
15 Squats
*scale reps to keep each round within the minute 
i.e. 3,6,9 or 4,8,12

"Expect adversity and expect to overcome it"