BB Gymnastics
20 minutes Split Jerk technique work.
Conditioning
For time:
100 Pullups
100 KB Swings 24/16kg (absolutely vertical)
100 Double-Unders
100 OHS 95/65#
Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.
Some interesting blogs
1-31-2012
Strength
1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.
2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.
Conditioning
4 rounds for total Sprint time of:
100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK
200m Sled Sprint – with 1/2 the weight of the drag
Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.
*Rest 5 minutes.
5 minute AMRAP of:
Weighted Muscle-Ups 20/10#
Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.
1-30-2012
BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.
1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position
Conditioning
“Training Camp 12.2 – WOD 1″
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.
For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).
Score to beat:
Josh Courage 144 (4 rounds + 16 reps of Part 1) + 28 (140 Double-Unders) = 172 total score
Elisabeth Akinwale 127 (3 rounds + 31 reps of Part 1) + 19 (98 Double-Unders) = 146 total score
Midline
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)
1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO
Fun Links
Your stretch tomorrow and or tonight!!!
1-27-2012
Strength
*If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are.
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
Notes on performing the High-Bar Squat.
2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
Conditioning
7 rounds of:
5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 4 minutes.
For total working time.
Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.
I am not a UM Fan ...but this is good ......Jimmy would be proud
Great day today. I enjoyed coaching you all and making you better lifters
Wod 1-26-2012
Make up Wod you missed or practice Skills or
Strength
Good Morning 3 RM
Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge w/ 45 lb plate
15 Ring Dips
*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.
Do you have 30 mins ??
This is really good stuff .......yep we do this stuff
Get out of the Y and come train like a bad ass .
Sweeeeeeeet Workout
BB Gymnastics
20 minutes Snatch technique work.
Notes: Concentrate on bar path today. Make sure the bar just glances or slides off the pelvis as you pull past the pockets. It should not bounce off the pelvis (or thighs) and change the upward arc of the bar. A slight change of vertical trajectory is acceptable and necessary, but a greater deviation will slow bar speed and make the lifter have to jump forward to receive the bar.
So many variations...maybe something on this will click for you
Conditioning
10 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
Notes: Yes, this is 11.1. from last years Open Sectional Wod
Skill
10 minutes Handstand Walk technique work.
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.
Conditioning
“Beat the Coach 1.2″
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#
Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.
-REST 5 MINUTES-
3 rounds for total reps of:
2 minutes ME Muscle-Ups
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute
Strength
1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.
Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.
1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.
Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.
Conditioning
“The Murfreesboro Chipper”
Talayna Fortunato – 15:55
Jeremy Murdock – 18:02
Elizabeth Akinwale – 18:05
LGA – 18:37
20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80#
30 KBS 32/24kg
400m Pinch Grip Plate Carry 45/25#
For time.
Notes: It is nearly impossible to program a standard weight for stones to be used in a WOD. These are the weights that were used on this WOD. If you can get within 10# of them, there should not be an issue. If you do not have a stone find one and weigh it. For the plate carry; you should be gripping the TOP of the plate like a farmer’s carry. There is NO OTHER way to carry the plate.
Coach Coach guess what ? I got it!!
This one is not kid friendly ..
Part 1
part 2
part 3
While watching Football today have some fun with these
Not many know that I was a certified Boxing Instructor back in the day and I feel like we can add a few of the drills (non hitting/hitting ) into our fun and expansive warm up
What do you guys think about that?
I want you all to be able to know how to throw a punch just in case something bad comes your way
New Winter Schedule
The Box will be opening now on Saturdays at 10:30 -1:30
Wod 1-21-2012
15 minutes to establish a 1rm Snatch.
-rest as needed-
4 rounds for time of:
Run 400m
Row 500m
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