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MONDAY 160201

Warm-up: Run 400m Stretch calves on rig posts 15 leg swings Pigeon stretch on a box top Samson Lunges down Spiderman Crawl back 15 squats Banded Shoulders for front rack   Strength: Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4…

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Recovery for the Joints and Body

Whenever I get sore from workouts, which is inevitable when the stimulus is muscular endurance or intentionally a lot of volume, I turn to a couple things.  I obviously look at nutrition as the first culprit.  Am I eating the right types of foods?  I…

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SATURDAY 160130

Warm-up: Run 400m Crossover Symmetry Inch worms down Samson lunges back 15 Matrix turns 10 Push ups 10 GHD Situps 10 Pullups 15 Squats Warm up movements   WoD: Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches…

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FRIDAY 160129

Warm-up: 400m Run Crossover Symmetry 3 wall walks 10 push ups 15 leg swings 15 squats inch worms down Samson Lunges back   Barbell: Five sets of: Snatch + 3 Overhead Squats Rest 2 minutes Establish heaviest complex   WoD: Three rounds for time of:…

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THURSDAY 160128

Warm-up: Row 500m crossover symmetry 15 dislocates 15 hollow rocks 10 push ups 15 squats backwards bear crawl down zombie walks back 10 back extensions   Strength and Skill: Five sets of: Weighted Pull-Ups x 2 reps Rest 30 seconds immediately followed by… Every 90…

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WEDNESDAY 160127

Warm-up: row or run Samson Lunges down Bear crawl back 15 matrix turns 10 Push ups 10 pullups 15 Squats   Strength: Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @…

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TUESDAY 160126

Warm-up: Row or run Backwards bear crawl down Inch worms back Banded shoulders Banded front rack 15 squats Handstand practice 10 push ups Strength: Every two minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8…

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MONDAY 160125

Warm-up: row or run 10 perfect stretches each side inch worms down bear crawl back broad jump burpees down duck walk back 15 squats 10 push ups   Strength: Take 15-20 minutes to build to today’s 1RM Clean or Power Clean   WoD: Every minute,…

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SUNDAY 160124

Recovery Day Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity…

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Don’t Be a “Starter” by Theresa Hoynes

I had an epiphany of sorts this evening while sifting through some of the thoughts and feelings that I’d been wrestling with over the past few weeks. The struggles weren’t new, they had just come to a head (again). This usually happens every winter. I…

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