8/21/14

There's nothing like watching a class killing a WOD! 5:45pm during and after Tuesday's WOD.

There’s nothing like watching a class killing a WOD! 5:45pm during and after Tuesday’s WOD.

 

WARM UP

Athlete’s Choice

OPEN GYM

OR

OLY BOARD

OR

WOD

“Karen”

For time:
150 WallBall Shots 20/14

8/20/14

Yep, Drew is pretty much our favorite now.....
Yep, Drew is pretty much our favorite now…..

SKILL WORK
Handstand Push-ups
Kipping Pull-ups
GHD Sit-up/Extension

WOD

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Hero_EddieLoredo_th
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

8/19/14

STRENGTH CLASS TODAY @4:00

5:30am taking time to slow down their OHS and practice technique.  Looking good!

5:30am taking time to slow down their OHS and practice technique. Looking good!

WARM UP

3 Rounds
250 Meter Row
5 Inch Worms
10 Scorpions
15 Banded Good Mornings
20 Walking Lunges

STRENGTH

3 Rounds for max reps:
Chin Ups

WOD

10-90 second rounds:
5 Deadlift 225/155
100 Meter Sprint
Max Rep Burpees

1 minute rest between rounds.
Score is the number of burpees.

8/18/14

Don’t even show up today if you can’t jumprope like Buddy Lee…especially the squat!

There are some great tips here for those of you working on Dub’s

WARM UP
400m run
3X10
CFWU

STRENGTH/SKILL
Overhead Pause Squat
5X4 (w/ 4ct pause at bottom)
ascending weight each set
Getting comfortable at the bottom of the squat is probably the trickiest part of the entire movement. To work on this element of the exercise, it’s important to get used to having the bar (and weight) above your head when you’re at the bottom of the squat—the hole. One way to do is by training with pause squats (this exercise can be utilized to develop your front and back squats as well). Pause squats are great for developing power out of the hole, building torso rigidity, taking stress off of the knees and developing confidence and comfort in the lift—to name just a few benefits.
There are a number of variations that you can play around when pause squatting, but one that I have personally found effective utilizes a four-second hold. To do this, start with the bar racked and at a much lighter weight than you would normally use for 3-4 reps. Take the bar off the rack and get into your OH squat position and squat down into the lowest possible position you can achieve (while maintaining good form!). Hold this position for a count of four, then drive out of the hole. Repeat for a total of four reps, five sets, ascending in weight each set. -Bill Imbo BoxLife magazine

WOD
5 rounds for time of:
5 Overhead Squats 135/95
10 Toes-to-bar
15 Db Hang Squat Clean 40/30
20 Double-unders