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Some Oly lift work to start your week?
How about:
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance 7 reps
95 pound Overhead squat, 7 reps
Stretching and/or Mobility Day? Why not?
In no particular order, do any combo of:
- Get a massage
- Take a long hot shower
- Roll out any knotted spots
- Get your kid/spouse/partner/neighbor to hit the part you can't reach.
Then get a real nap, or go to sleep a little early tonight. Ridiculous right, seven to eight hours a night? Remember, you can't make up for a sleep deficit. Get it when you can.
Today, a "Natural Disaster..." (not the nice person doing that HSPU, go Caprice!)
You may not love it right away, but you'll be better prepared after this. Push your mental limits.
A little movement of debris, communication with your peeps, a little extraction of the injured, a little movement to the ride out; all with friends... You'll like it. Hopefully we'll never need it.
See you there!
And Happy Birthday Sarah N.!!! Jimmy, can she have adult beverages now?
You made it through the week. And it was a mostly dry one too! Should be a beautiful next couple of days. Leave yourself a little time for this nutrition related article provided by Neil. Another good article, and just the tip of that iceberg.
Here's a cool piece of work.
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Willy and Norma won't make it for this one. They're enjoying a little well deserved R&R down south. Way south; in Costa Rica. Have a great trip you two.
Here, make yourself feel healthy and smart, learn the seven things sold at McDonald's that DO NOT contain high fructose corn syrup. Yes, there are actually seven things... Now go impress your friends.
1. French Fries (salt, starch, fat)
2. Hash Browns (salt, starch, fat)
3. Chicken McNuggets (salt, starch, fat)
4. Sausage
5. Diet Coke
6. Coffee
7. Iced Tea
Learn more about the reasons you need to run from sugar like you would from zombies at THIS LINK. It's a short segment of a lecture on sugar from Robert Lustig, M.D., of the UC San Francisco Division of Endocrinology and Metabolism. More to follow from these people soon. What a great med school service.
And for your local endocrinological pleasure:
Back Squat 1-1-1-1-1-1-1 reps
Move some large weights long distances; with gusto baby.
Those looking at the meat purchase, we'll be trying the "A" package on the link from the Lazy 69 Ranch. Get your money in asap please. They actually age the stuff too (minus the mold that Bill was talking about...).
We'll have some mods for this but it's going to be a nice lift day either way. Be prepared for some flexibility. And sure, that should also mean you're working on a good warm up and cool down stretch. Mobilize!
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Bill B. sent along this photo series link yesterday. Hand reared, free range, grass fed, makes me hungry just thinking about it. Wait 'till you see what some of these cuts look like and the way they're served up. Check it out: Per Bill " Yes, some of that is mold growth in picture #2, but don't be scared, it's a good thing. And don't forget, meat this good should be eaten rare or medium rare, to bring out the flavor. Overcooking dry aged beef is a no-no. Click the "Beef Quest" link for a brief summary of the photos." Thanks Bill!
What is going on here? In a nice demo, Sean is showing us how he is going to get that bar a little closer to his body next time... Nice open hip though! Heading for a great upright finish position with elbows high and outside, bar up under the chin. Good job you.
As for today's grunt fest:
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
As for the grass fed beef, we're going to try the Lazy 69 Ranch this time around. Their beef packs go for $250 (multiple cuts, with shipping included) so we'll see who wants to pay $125 this time and who wants to go $250. It's 15 pounds for the former, 30 pounds the latter. Put your desired amount on the board and we'll match up the half-order folks, collect the money and order up asap!
Mobility, dudes and dudettes. YOU can benefit from working on it all the time but specifically when you're warming up and after your WOD. We're going to start working more on this. Take advantage of the rollers and the mats. Don't be shy.
Hit this workout hard like you always do, but make sure and reset safely on each of the deadlifts. Resist the bar creeping out over the front of your foot before you pull.
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
If you're planning to get in on the grass fed beef purchase we will be choosing the supplier and taking payment in the next two days. Make sure and add your name to the list on the board and we'll keep you informed.
Olympic lifting at 1830.
Rest.
Enjoy some NFL playoff games and time with your family and friends. Work on rolling out a tight spot or some general flexibility. Get those hips to loosen up.
The form police are comin' to town next week. Get ready to "focus!" Say it with feeling, like Fernanda!
Janice; focusing.
Sun or Clouds? Couplet or chipper? Work based or time based?
What's the workout today?
Come see, then tell us about it. We'll be getting schooled elsewhere, but the beauty and brains of the operation are hanging out to provide a good WOD; or maybe the hardest work effort of your life... do tell!
And be glad you don't have to dig yourself a path to, civilization! Here Connie R. is leading by example (okay son Dan helped a little!) saving her family up the hill from the massive snow storm with lots of good ol' "functional" fitness.
We've got about ten folks who opted in for the purchase of the grass fed beef. We're waiting for a quality check of a an order that was already made but if it arrives in time or not, we should be making an order next week. Stay tuned.
It's here! Not just the end of the week, sunlight! Hopefully we'll get a little break; from driving in the stuff... So don't be afraid, get in here! If the kids can do it, you sure can.
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
There is no floater this evening.
A nice indoor work-fest to match the outdoor climate:
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Great work by the Oly crew last night. The monthly competition was cut-throat!
A little wind and rain for ya? Get in early and avoid the deluge.
Deadlift 3-3-3-3-3 reps
Really roll out your lower back and hip flexors, and get that trigger point ball under your hamstrings when you finish rolling and any static stretching. Or you can rotate the order, just loosen up when you're done.
Ever wonder why the Sirius radio reception sucks like it does? Ever worry that faulty Sirius satellites are clogging up the heavens and hosing your listening pleasure? Space junk keeping you from enjoying all-80's-all-the-time?! Maybe our signal cuts in and out because...there are around 7000 of 'em out there and only 800 actually still function.*
As for the work today, you won't have any trouble receiving this signal:
Fight Gone Stellar
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
And thanks to Alissa for yet another great link to grass fed beef supplies. We have about ten people who are in for buying some beef. We don't want to keep anyone from ordering but make sure you compare prices on these links. All the deals so far look better than anything we're seeing from the local retail stores though. There seem to be prices that fit most budgets so let us know if you want to go in with someone to get a better price.
*Mav's 5th grade um, thesis research.
The work piece is not as odd as it looks! Just help us with your math, specially in the early morning!
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.
Rest.
Hydrate, with a healthy beverage... And think about your nutrition. Where are you in relation to where you want to be with regard to performance and health? As you tune up your food sources consider this website.
We're looking at other sources locally, and prices will be coming in the next few days but let us know what you think of these prices and the concept in general. How many of you would be willing to go in on a quantity of grass fed beef? We have at least a handful of interested people so let's get an accurate number.
And you rest too Joe!
A stone chippa'! You had it coming after that last couplet.
“Viva La Eva”
1k Run
25 Squats
5 Muscle Ups or (15 Pull Ups and 15 Dips)
25 Push Ups
25 Sit Ups
10 HSPU (or heavy Shoulder Press)
2 Rope Climbs or (6 rope pulls)
15 Hip Extensions
25 KBS (24kg/16kg)
1k Run
You thought Murph would give you a thumpin'. It's named after a nice lady. We can't all make it as easy as the night classes do...
Many thanks and all credit to Eva T. for thinking this one up!
Our athletes. They come from so many different backgrounds. One day they're pulling weight off the floor right beside you, 36 hours later they're picking up someone who's been without food or water for over three days in rubble; in an unimaginable environment. This time it's Haiti. We're thankful for all of our members but in times of crisis our public safety folks sometimes bear an extra burden.
Yeah sure they volunteer. It's always been interesting hearing that, "you didn't have to go". But certainly in this case, if not them, who? The need is vividly apparent when we see the evolving disaster. Please keep John L. and his co-workers in your thoughts as they should be arriving today, setting up shop to help our neighbors down south.
We can stay ready on this end with some relatively easy work.
Five rounds for time of:
15 Power Clean
15 Push Press
Reasonable weights, await!
In the mean time it may be frustrating that we can't be there to help and we can't reasonably send supplies quickly. If you haven't seen it yet though, one of the most legitimate relief sources is accepting funds via cell phone. You can text a $10 dollar donation to the Red Cross by texting "Haiti" to 90999. You can also text "Give 10" to 20222 to Direct Aid International. They are one of the most financially responsible aid organizations in the world, they're based in California, and are deeply involved in the Haiti relief effort.
Thanks for considering it.
Time to rest your buns of steel with a little:
Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups
Your score is your total number of reps for both exercises in all rounds.
And here's a video of almost exactly what the guys looked like while lifting last night.
This WOD should take your mind off your...._________ (insert sore muscle group here).
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
And if you're still looking for inspiration, look no further than the Anderson clan, each one of whom snatched a gold medal at their recent skiing competition in Mammoth.
And no Gabe, that isn't racing down to the lodge jacuzzi/bar!
Oly lifting at 1830. See you.
And a fine Oly work day it is. Have some fun with these.
Push Jerk 1-1-1-1-1-1-1 reps
This should make you quicker on the court so one day you can keep up with Dana in the bigs.
A Fran-ish Monday! Go light, go heavy, go virtual, just nail it with good form. That means your a$$ in a deep squat (below you-know-where!) and locked out at the top with an open shoulder, every rep!
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
HUGE props to our favorite "Masters" crew at the OC Throwdown. Brian tied for first place in the Masters Division (with the gracious Scotty from CF Newport...). Linda took third in the Masters (your're tops in our Open LL!). PK and Mike tied for first in the cool-looking-guys-over-40-crew, and represented like the fine gentlemen athletes we know them as.
HAPPY BIRTHDAY DEBBIE!!!
Oly lifting has moved to Monday and Wednesday at 6:30 pm. Get your lift on.
Rest; or keep working and having fun at the Throwdown. Either way have a great day.
We'll see you down there!
Great jobs by all; Mike A., PK, Linda and Bryan. You guys are awesome and we're proud of your efforts.
To our family at the OC Throwdown; have a fantastic time and get some great workouts in!!
For those staying at the shop, it's fun with friends or on your own.
Three rounds, each five minutes long, no breaks in between.
One of the three rounds allows a little bit of rest; if you're in a team. Once all points are added at the end of the WOD, divide the team score by the number of team members for your individual scores.
Teams start on different rounds. First to the gear gets it for the round.
Alternate through the following rounds/exercises:
1) As many Burpees as you and your team can do in 5 minutes. Movement is from chest on the deck to jumping STRAIGHT UP and with your hands together overhead each rep.
2) As many 400M runs and KB Swings as your crew can do in 5 minutes. Multiply the total swings by the number of runs, Haul ass!
3) As many calories as your team can row. On one rower. Take advantage of your rest but don't screw your buddy!
See you there!
Flippin' Oly lift day!
If your going to be strong when you grow up you'd better get these lifts dialed in.
Power Clean
1-1-1-1-1-1-1
A good warm up including the Burgener W/U, followed by at least a few progressive warm up lift sets. Then get heavy.
A test, of your adaptation and recovery. How many total pul ups have you done over the last week, or squats? What are you doing to recover? Ice? Ice bath? Contrast baths a couple days after? A well placed day off?
Have you been getting adequate post workout nutrition to a) replace the glycogen you need, and b) promote muscle growth and repair? Has your rest been consistent with the number of longer time domain workouts that you've completed?
Use these local-area-focused WODs to their max potential. AND, if you're getting smoked, even when modifying your work, take some rest time off!
Or drive on:
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
Pack a lunch...
And while you're resting: There was a question about the pressure cooker chow. It's easy, but it takes a little time. Two and a half pounds of roast, chopped into about 2 inch pieces and lightly browned (that's where you "make your chedda'") in olive oil.
Brown the meat in the pressure cooker then take it out, chop half a large onion and saute it in the meat drippings, adding a quarter cup of red wine to deglaze the pan (we're still paleo here...). Dump in the meat on top of that, then add two cups of beef broth.
Put the lid on the pressure cooker and cook it on high until the thimble on top starts jumpin' and spittin'. Cook for another 15 minutes then shut it off and let all the pressure out like in the video from yesterday. Pop the top, add the other half of the large chopped onion, two chopped zucchini and two chopped squash, a couple small red potatoes, some thyme, a bay leaf, and a cup of diced tomatoes (canned type).
Put the top back on and once it's back up to cooking temp, cook it for another 15 minutes. If the smell isn't making you hungry by then, you're dead. Turn it off, bleed off the pressure and pop the top and let the grinding begin.
The only way to screw it up is to brown the meat too long. Or to drink too much of the red wine...
"Let me tell you what the
WOD represents – it represents an advanced routine guaranteed to exceed over
time the capacities of the world’s fittest human beings." G. Glassman
Worth repeating when we're in the midst of a difficult bodyweight progression. Listen to your body and modify the WOD or insert a rest day when it's needed. The local adaptation is a planned piece of this program, but don't let it catch you unprepared or lacking sufficient recovery.
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
In the mean time this is the only pressure we want you around. With some Zone/Paleo chow inside!
Warm up well and stretch when you finish!
.
"Just three rounds!" Like you haven't heard that somewhere recently.
Three rounds for time of:
12 Muscle-ups
75 Squats
Mods will be numerous, on the parallel bars and with the ubiquitous Pull Up. In case you missed it, check out the video of Dr. K Starrett on Shoulder Prep for some great options at warming up your shoulders for the last of this shoulder series. Here's the Windows version.
And you'll be happy to know we added chemicals to the pool after we found this new kind of water bug in it.
Is this really Barbara's favorite workout? We'll have to see her in action to find out.
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
We want to wish Michelle a fantastic and healthy move to Arizona. Our loss is definitely their gain. The opportunity to have you in our shop was an enriching one!
Have a great Monday and don't forget to write 2010 instead of 2009!
Rest.
Go for an easy run, a ride, or row for some active recovery. It's good enough for Mikko, and Grady does it too.
Body weight day. Watch the hands and pace it. You may feel a Barbara coming on Monday...
OR Mary
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Start thinking about your nutritional goals and objectives for the next quarter. How much are you trying to increase your lean muscle mass or decrease your percentage of body fat? Is it time to go through a weighing and measuring cycle? The hydrostatic dunk tank folks will be here in a few months so you'll be able to get another good idea of how you're doing; don't wait to start working on it.
