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MONDAY, NOVEMBER 24, 2014

Archive for December, 2011

Workout of the Day: Thursday 12-22-11

“BRADSHAW” 10 rounds of:

  • 3 Handstand push-ups
  • 225 pound Deadlift, 6 reps (225/165)
  • 12 Pull-ups
  • 24 Double-unders

Notes: Scale deadlifts as needed. Jason Khalipa 11:43.

Brian Bradshaw
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. First posted October 23 2011

$$: 10 Partner Sprints





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Workout of the Day: Wednesday 12-21-11

“Wendy’s Birthday WOD’s”

WOD 1: 15:00 AMRAP:

  • 1-rope climb
  • 30 overhead lunges (45/25)
  • 30 sec handstand hold.

WOD 2: 3 rounds for time of: (20:00 max)

  • 10 strict Pull-ups
  • 400m run
  • 10 GHD sit-ups
  • 400m run
  • 10 GHD back extensions

Notes: E-group sub muscle ups for pull ups and use a 10 lb. plate on GHD work.

$$: 50 Kettlebell Deadlifts (any weight, one bell)





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Workout of the Day: Tuesday 12-20-11

Lots of PR’s today… I guess this strength programming is working!

Strength WOD 1: Back Squat 100-5-4-3-2-1 (18:00 max)

Note: the 100 reps should be with the bar only or a really light weight. Record Max.

Endurance WOD 1: 2 x 500m rows with 2:00 rest in between then 2 x 400m runs with 2:00 rest between.

WOD 2: Complete for time: (max = 20:00)

  • Push Ups (100 – your age, E group: on rings)
  • Bear Crawl down and back x 10 )backwards on the way back)
  • 150 Double Unders (600 singles)
  • 50 Ring Rows

$$: 3 Partner Sprints





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Workout of the Day: Monday 12-19-11

Strength WOD 1: (max 30:00)

  • Press 50, 3, 2, 1 reps for 1RM
  • Push Press 10, 3, 2, 1 for 1RM
  • Push Jerk 10, 3, 2, 1 for 1RM

Notes: Go light on the first set of 50 (forced warm up). Record the 3 max efforts.

Endurance WOD 1: 20:00 AMRAP

  • Run 400m
  • 20 Burpees Box Jumps with 3 squats on top (18/12)

WOD 2: Max reps, 5 rounds:

  • 30 sec. Power Snatch (75/55)
  • 30 sec. rest
  • 30 sec. Double Unders
  • 30 sec. rest

$$: 2:00 Plank





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Workout of the Day: Sunday 12-18-11

WOD: 10 rounds for time of:

  • 3 Power Cleans (Max Weight, goal = 205/115 or greater)
  • 2 Turkish Get Ups (53/35 one each hand)
  • 1 x down and back bear crawl

Notes:

(Time changes depending on weight selected for cleans, added or subtracted at the end of the WOD):

  • 135/65 adds 5:00
  • 155/75 adds 4:00
  • 165/85 adds 3:00
  • 185/95 adds 2:00
  • 205/115 = No time added or subtracted at the end of the WOD
  • 215/125 subtracts 2:00
  • 225/135 subtracts 4:00
  • 245/155 subtracts 6:00





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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