11.30.10. Pushin’ Jackie Around

Inquiring minds want to know Paleo Eaters: How’s the Paleo Challenge going? Please post thoughts in the comments portion below. If nobody posts we will just assume the obvious: you are all dead.

Warmup: Active Stretch/Mobility: Coach’s Choice.

Skill: Push Press.

SWOD:
Push Press 3-3-3-3-3-3-3

DWOD:
“Jackie”
1000m row*
50 Thrusters, 45#/35# barbell
30 pullups
*Athletes may stagger rowing starts or sub 100 SDHPs […]

11.29.10 Monday. The Day Of The Hero

Sweet Quote: “I believe that man will not merely endure. He will prevail. He is immortal, not because he alone among creatures has an inexhaustible voice, but because he has a soul, a spirit capable of compassion and sacrifice and endurance.” -William Faulkner

Warmup:
400m run.
2 minutes of double-unders (how many reps can you get in […]

11.28.10. Sunday. Rest Day. “Potato” Chips & Deep Thoughts…

Sweet Quote: “Winners have the ability to step back from the canvas of their lives like an artist gaining perspective. They make their lives a work of art / an individual masterpiece.” – Dennis Waitley

COACH’S NOTES: KEEP YOUR PROGRESS IN PERSPECTIVE!

I am extremely hard on myself inside the gym. It is the competition in […]

11.27.10. Saturday. FREE WORKOUT. BEGINNER’S WELCOME

Sweet Quote: “All evolution in thought and conduct must first appear as heresy and misconduct.” – George Bernard Shaw

SATURDAY IS A FREE WOD!!! BEGINNERS BE AT THE GYM BY 8:30 AM!!!

Warmup: 400m run. MWOD.

Skill: Air Squat. Pushup. Burpee.

WOD:
Tabata Squats
Tabata Pushups.
Death by Burpees. Going on the minute, do one burpee the first minute. Two burpees […]

11.26.10 Friday. Time to burn off that food!

OPEN FOR 9AM AND NOON CLASS ONLY TODAY!!!
Warmup:
Whiteboard Warmup

Skill:
Back Extensions
Deadlifts

WOD:
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
(Women 135#)

Advanced:
5 rounds for time of:
5 Handstand push-ups w/ ABMAT
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
(Women 135#)

Intermediate:
Five rounds for time of:
5 Box Handstand push-ups
135 pound Deadlift, 10 […]

11.25.10 Thursday. Happy Thanksgiving!!

Great work everybody. Enjoy your time today on your cheat day, for those eating Paleo!!
OPEN FOR 9AM CLASS ONLY TODAY.

SWOD=Skill WOD
Hang power clean 3-3-3-3-3-3-3 reps

WOD:
10 min AMRAP
1 Hang Power Cleans (Go Heavy)
5 True Push-ups(use box or PVC for feet)
10 Squats
–POST WEIGHT AND ROUNDS–

Post WOD:
Band Stretch Chest and Shoulders, 2min each

11.24.10 Wednesday. Hold it, Hold it, Hold it!!!

Warmup:
Whiteboard Warmup
Active Stretch

Skill:
Midline Stabilization!!! Big Words!! Keep it TIGHT!
Keeping a tight trunk in all movements.

WOD:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Advanced:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second […]

11.23.10 Tuesday

Warmup:
Whiteboard Warmup
30 Passthroughs

Skill:
Hang Power Snatch

SWOD:
3 Sets of 5 Hang Power Snatch

WOD:
4 Rounds of
3 Hang Power Snatch, Same Weight as Above
6 Chest to bar
9 Box Jumps 30″ Box(women 24″)

Advanced: Same
Intermediate:
4 X
3 Hang Power Snatch, Same Weight as Above
6 Chest to bars, Band OK
9 Box Jumps 24″ Box(women 20″)

Beginner:
4 X
3 Hang Power Snatch, Same Weight as […]

11.22.10 Monday. Are you rested and ready?

Warmup:
Whiteboard Warmup
5min skill work. Work on any skill for 5min. Handstand, pushups, pullups, double unders…
Pigeon Stretch
Assisted Stretch: Hamstrings

WOD:
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Beginner:
8min AMRAP
100-400M run
5 Deadlifts

Post WOD:
Rollout Glutes and Lower Back 2min each muscle.
Hamstring Stretch 2min each.

11.21.10 Sunday

Rest day

We rocked out at the Mobility Cert in Atlanta and have a hole new bag of tricks for you athletes!! Take the time today to find something that is sore or tight and get it mobilized. It is up to you to keep your body maintained. We will be ready to go bright […]