02.03.11 Thursday

30/30 Results!!!
Wes, Jeff and David finished all of the movements!! Great job guys! You get out what you put in.
Remember to keep working on your goals this week and every week.

Cue: If you are not getting your kip yet, try touching your feet to the back of your head to start! This will initiate […]

02.02.11 Wednesday

Congrats Kit on getting your kipping pull-up today!!!

Warm-up:
400m Run
Burgener Warm-up With PVC
20 Deadlifts
20 Front Squats
20 Passthroughs
Burgener Warmup With Bar

WOD:
Clean 3-3-3-3-3-3-3 reps

Scaling:
If you do not have a good deadlift, you will start from the hang position.
If you do not have a good front squat, you will do a power clean.
If you do not perform either […]

02.01.2011 Holbrook

Coaches Note:  Because of Internet Problems just come in tomorrow for scaling and warmup- DC

“Holbrook”

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Some of the best:

Josh Everett 0:35-0:46, Kristan Clever 0:41-0:48 (80lbs), Rebecca Voigt 0:49-0:53 (80lbs), Pam Eamranond 0:55-1:31 (80lbs).

Enlarge image

U.S. Army Captain Jason Holbrook, 28, of Burnet, […]

By |January 31st, 2011|WOD|0 Comments

01.31.11 Muscle Up People!!

Get in here and start working on those goals. If you haven’t set any yet, start today. Talk to a coach and get yourself set-up for success. Karen has already reached her short term goal and is working towards another. Great job!!

WOD:
Three rounds for time of:
12 Muscle-ups
75 Squats

Top contenders.
Kristan Clever 8:48, Rob Orlando 9:03, […]

01.30.11 Sunday Rest Day

Rest Day

Take a day and chill my brothers and sisters.

1.28.11 Friday

WU: 3 minutes of double-unders. 3 rounds of 10 good mornings (bar of choice)/10 GHDs. Hamstring PNF.

SWOD: 2-minute challenge. How many deadlifts can you do in 2 minutes with 135# (manimals)/95# (woddesses) or 95#/55#. Athlete’s choice.
Hint: If you cannot get to at least 10 unbroken you have picked the wrong weight.
IF YOUR FORM BREAKS […]

1.27.11 Thursday

Sweet Quote: “Pain makes man think. Thought makes man wise. Wisdom makes life endurable.” – John Patrick

WU: Run 400m. Active warmup (Coach’s Choice)

WOD:
Three rounds for time of:
Run 800 meters
Rest 2 minutes

Puppies:
3 rounds for time of:
400m run or 800m row
Rest 2 minutes

COACH’S NOTE: This should be an all out sprint/suckfest. GO HARD!

30/30 makeups

POST WOD: Calf […]

1.26.11. Wednesday

WU: 2 minutes of jump rope. 2 minute challenge: How many double-unders can you perform in 2 minutes? 3 rounds of 10 passthroughs/10 OHS with PVC.
Hip/Shoulder/Thoracic prep.
Burgener Warmup with bar of choice.

OHS 10×2 at 50% of 1RM. Bar starts from the ground on first lift. Going on the minute for 10 minutes. Explode out […]

1.25.11

Sweet Quote: “Spirit has fifty times the staying power of brawn and muscle.” – Mark Twain

WU: 400m run. 2 rds of 5 pullups/10 squats/15 hollow rock.
Hip and shoulder prep.

WOD:
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Advanced. […]

1.24.11. Monday.

PRE-GAME DISCUSSION: One small goal, one big goal.
WU: 3 minutes of double-unders. 30 passthroughs with PVC. 2 rounds of 10 squats/dips/good mornings with bar of choice.
Mobility: Adductor stretch on wall. Femur to back of hip, thirty seconds per side.

WOD:
Five rounds for time of:
Run 400 meters
20 Burpees
15 barbell bent over row, 115#

Advanced: Same. 95#/55#

Pack:
5 rounds […]