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Another beautiful weekend!
To honor a public servant:
"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups
Last days of the 2011 Open for the Games. Start thinking about the Regionals; and rest up!
Some people will go to any length to get a few Burpees in. Kim and Alexis didn't get in trouble for the Burpees but they almost got deported for those hats, c'mon you guys! What a cool trip.
Today's WOD is the LAST workout of the Open. Enjoy this bad seven minutes and watch those hands!
11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
Also: awesome deadlifts yesterday everyone! You all put out whether it was deads or the metcon alternates. On the extracurricular side... The taco deadlift was incredible; those gluten-free brownies were outstanding too. The paleo crowd was shoveling handfuls of strawberries and olives... perfect! Thanks to all who stopped by.
As for those watching the festivities of the royal family today, try this out to make the recap a little more enjoyable...
Busy day! Some lifting, maybe a make up WOD or short conditioning piece, followed by a little BBQ this evening while we cheer on the day's Open competitors doing their 11.6 workout. We'll provide some non-Paleo food but if you have anything from hamburgers to special grass fed, antibiotic-and-stress free buffalo, bring it and throw it on the grill!
Joe, you could bring a little Natto to the gig today (does it go with a beer?). Not quite sure about the "sticky gossamer-like strings" description though...
The main fare of the day will be:
Deadlift 1-1-1-1-1-1-1 reps
Keeping with the shots of good pulls lately, Barbara's got some great hip extension here as those DB's travel close to the body, right before she drops under them.
And it may be UFC week but all the good form and hard work is nothing if you fall victim to the dangerous double K.O.
There was a gent named Izumi who had a little spare time on his hands. About four minutes worth. He took a few college kids, stuck 'em, made 'em breath in tubes and ride exercise bikes 'til they hurled; in four minutes. They gained anaerobic capacity. Lots.
So in the spirit of more is better...!
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
One happy Laker fan, prepping for the game.
Here's another take on the f-word, fructose. WTF! = Watch the fructose.
Come on, don't do the math. Just get started and have fun. Modifiers, take five or ten reps off each movement (pulls for the rope climbs, 3:1), then do your best. Nice steady movements, best form on all.
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
In last week's power cleans: straight arms through the pull from the ground until getting to full extension, ankle/knee/hip, then quickly pull yourself down just enough to meet the bar, with elbows high and outside. That bar is going up perfectly, not way out in front or swinging away from the body. She's leaning back just enough at the top of the pull for that weight.
Start with a good hanging; as in you stretching on the bar. Take your time and make it a thorough dynamic warm up. Then have at it:
Row 2K
With a lift and/or some skill work to follow.
Happy Easter!
Take it easy. Roll out and stretch if you can find some time. Enjoy some time with your friends and family.
A weekend blast.
Lift with a friend... Warm up then take Fifteen minutes to do:
Back Squats
2 - 2 - 2 - 2 - 2 - 2
No more than 60% of your max. Help swap your buddy's weights and move quickly but safely, concentrating on consistent and fast bar speed.
Then as individuals:
Row 500m
15 Burpees
30 Double Unders (or 90 Singles)
45 Ball Slams
Run 800m
Under the always interesting "money where his mouth is" category is: Gary Taubes (Author of "Why We're Fat") posted his numbers. His cholesterol panel numbers. Read what he eats, then check the numbers, again. Then enjoy your protein (and low healthy source carb)!
Eat like that, do CF and you definitely will be as bad as the Honey Badger.
Cloudy week over, let's get some sun back! Either way it'll be a great weekend.
Good job to all the Open WOD maniacs yesterday. Wild outputs folks. The rest of us can enjoy it now:
Open WOD 11.5
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
And for those who hoped they were on the right conditioning track for a healthy life, rest easy. The Times just pretty much laid it out here: the burpee, the squat, staying active, intense, short work pieces. Tailor it to yourself, make it enjoyable and you'll be healthier and stronger, longer!
Did you watch the vid on Sunday?! Here we go. Warm up your shoulders and get at least 25 overhead squats with the PVC or a light bar before getting into the Burgener warm up. Plenty of rest in between these attempts too; 2 to 4 minutes.
Snatch 1-1-1-1-1-1-1 reps
Get some skill work in after you finish the lifts, pistols, supported M/U progressions, Double Unders...
Recent application of "real world" functional fitness: sprinting to avoid the overzealous parking control officer in the city of X X. They are almost as ridiculous as this. Result: meter-maid/man/person not impressed with the athlete's prowess. Citation currently outstanding, $40.00. ----- street sweeper!!
Some bodyweight work today. Three words to consider: watch - the - cars; then have - some - fun!
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Caught up on the mobility wizardry of KS lately? Don't get all up-tight (find what helps for your inflexible spots and stay with it)!
Here's a really motivating story about a Dave, sent by a Dave.
Hammer time; for a hero. If you're not doing this Rx'd, go light to medium on the weight and work on keeping the movements as form-perfect as you can. Warm up with just the bar, get some reps then stay well within your ego when loading the bar and starting the work.
Hammer
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Here's some food for thought; on food. Dr. Davis is nothing but a very smart gent who cares about your health. This post talks about your triglyceride levels (part of a cholesterol panel you should get if you haven't had a physical recently). Important to a young fit athlete? Not yet maybe, but soon. The topic is made more relevant by a line in the last paragraph "it's carbohydrate intake that plays a much larger role". More to follow on that.
What a weekend! Start your week off strong. Work the complete form piece on the bench press with good foot position and proper body set up on the bench. If you're working with a lighter weight get some exposure to a different hand width on the bar; and have fun!
Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups
Here's a link to some test runs of workouts from the Games this year. They're wearing helmets but if you look closely you can tell, it's Jud!
Yes kiddos, good things come to those who use the mechanics. Bob gets the form award this week. He didn't have the most reps but he had a great showing and pound for pound one of the more powerful outputs. "Most productive application of force..."
We all could use that in this WOD.
F. G. B.
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)
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.
Have at it, then stick around and cheer for the "super cool" wod #4 competitors while they attempt to slay the dragon. Should only be a couple left.
Today we get a visit from the original Buns of Steel WOD... Someone please try this inside the box, we want to see what the indoor version does to you vs the great outdoors (asphalt knee). Remember, those moving multi-thousand pound vehicles are not your pals. They don't see you.
400 meter Walking Lunge
Now between today and tomorrow's FGB, take a minute and visit K-Star's M. WOD page. Your body will thank you!
Sing Happy Birthday to Craig when you see him today. He's off on a barefoot run to celebrate!
And congrats to Pat on going home to rehab. Wait wasn't there a song? Never mind. It wasn't about getting TWO hip replacements in two days! Take care and we'll see you soon young lady.
Now everyone gets a taste of "The Cull" (aka Open workout #4). How far can you get?
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
For the rest of us mortals out there, why not try this as:
AMRAP in 10 minutes of:
20 Barfing (oops, bar-facing) Burpees
10 Overhead Squats
3 Muscle Ups (or 9 and 9, Pull Ups/Dips)
Sounds like a BYOB may be brewing for Saturday. We may have to roll with it. Can't have a bunch of people hanging out in the parking lot with bottles in paper bags. Come watch and cheer as the kids hit it at 1000.
And: an interesting article from CNN Health on gluten sensitivities and nutrition. Thanks Jeb!
See you for the Thursday timed Open workouts at 1600!
So it's FGB on Saturday, with a lift today that you can do some 50-60% 1rm work on. Keep those reps moving at a good bar speed.
...Apologies to the Wednesday voters! The people have spoken (no electoral college hijinks).
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Take a minute and pursue enlightenment from the guru at the top of the most flexible mountain. Stay loose!
Calling all speed demons. A day to work on your stride and pace. Think of it as training for your next marathon!
Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters
And if you don't know what good low carb chow to cook up later today you may need one of the titles on this list to get some options. We like Cordain and Wolf for the paleo insight and Sears (and HQ) for the Zone dosing, but some of these other authors may provide a different perspective you'll like.
For tomorrow we're taking a WOD vote. Cast it on the board or vote in comments but let us know, do you want FGB tomorrow or Saturday (after which we may have a cold daddy)? Name it!
Feeling good? You should come back strong and rested from your weekend. There are some creeping cruds going around right now so if you're feeling under the weather, take it eeeeasy.
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Log this link under completely crappy science you shouldn't be getting from the Times. Here's a news flash, restrict calories significantly, lose weight. Eat crap carbs for long, end up like the graph below. Here are numbers that can't be misunderstood:
Get some rest and sun. No reason not to kick back with a good book (or a dang text book...) and relax a little.
Get ready for Open workout #4!
Those coming in to do the Open workout, join us after 10:00 am and get ready for five minutes of whup a$$.
"To fish oil, or not to fish oil, that is the question." - W.S.
Okay the adult attention span is about 15 minutes. The length of the video below is just under that and it has some very good information (as in you may have seen this here before); so watch it.
Zone-ish portions? Paleo-ish food sources? Fish oil daily dose? Inquire below.
TGI Fun Day! Try your hand at the big kids' weight if you can. Do it with a friend, it's only 5 minutes!
Open WOD #3:
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Then set a nutrition plan for your weekend. There doesn't always have to be a crap day or bad meal. Choose wisely. Just know that if you think there's a meal in this photo you might as well pick up a pack of Camel non-filters to go with it.
Nutrition, then metabolic conditioning, then bodyweight movement, then weightlifting, then sport.
We forget who these WODs are named for occasionally, the conditions under which they were named. It's appropriate if not compulsory to modify sometimes, just don't lose sight of the intensity they were derived from. Give them your best; power, through form.
Michael
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In your warm up, pay extra attention to everything from the bottom of your ribs to your feet. Let's keep the back and hammie screaming to a minimum. Friends don't let friends run tight!
We're up for the Open WODs at the usual times, today and Saturday. Get your name on the board and get that bar a flyin'. See you there!
Saved enough of your back to do 45 reps of pull? We know you have those handstand push ups nailed (can you say shoulder press?). Set your back on each rep and knock it out.
Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Roll out, stretch and get your warm up on using simple moves and knowledge of what works for you. Catch up on the mid-week M-Wod postings (thanks Doc Starrett).
And if you have a few minutes to browse (at work?), check out this clip of an interview with Gary Taubes, author of Good Calories Bad Calories and Why We're Fat. The theme, as always, is avoidance of processed carbs. Interesting take on exercise too.
Your shoulders just need to show up, no heavy pulling for them (that's tomorrow...!). And you might want to go a little light to moderate only on the weight. This one's for your heart and lungs.
Five rounds for time of:
Run 400 meters
5 Back squats
The season is in full swing! We're proud to help with the 2011 Southern Cal Regionals. Thanks for all your support and input!
Progression day! Work on M/U progressions with jumpers or with the band (watch it when you stand up!), but make sure you spend some time on it. Several sets of C2B pull ups and deep dips should accompany this also.
30 Muscle-Ups for time
Bob displays the top of the DL during his Open workout with skill. Shoulders behind the bar, hips open. Cool kicks too!
Butler Bulldogs (!) or UConn? Who's it gonna be? Enjoy the game!
Rest. These eight legs deserve one. Good job on the Seal Beach 5K and 10K yesterday everyone!
Hydrate.
Stretch like a yogi.
Then in your spare time... Go shopping and prep some food for the week. Here's a great paleo shopping list; and here's an even better quick start program for a paleo focused nutrition plan.
One minute on, one minute off; four minutes of work.
Overhead squats with a bare naked bar, 30 reps.
At the end of the four minutes, for every rep that you miss, you must complete that many Burpees before your clock stops.
Dig in!
Curious about what's happening to your muscles during exercise? Here's the light reading version of what takes place while you're kicking your own butt.
The American College of Sports Medicine publishes a list of "emerging" fitness trends each year. Looks like CF addresses nine of the ten topics they found as notable this time around (with the exception of the weird, ubiquitous #8).
