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Yes, you should do all of one movement before moving to the next. But other than that you can do it in synchronized style like these two arteests. Open athletes, bust off a smaller doable portion if you want to save your hands for this week's workout.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Remember the Saturday run will be at the track. See the board for more info.
RIP Lt. Compton. Thank you for your service.
If you are doing the Open WOD this week do not go over 80% of your 1 rep max on this. If you want to go heavy use the rack or the cage and work up reasonably! And foremost, get yourself nice and warmed up before hopping under that bar.
Back squat 7 x 3
Sure it's hump day, sure we're all busy. Please take some time and watch this video. It's a truly motivating TED Talk by an MS patient/physician. We give you guys so much of this information from other sources but rarely will you watch such a compelling story.
Do not do the climbs unless you have performed them in skill work or warm ups with no problem. We'll have rope pulls as options. Really warm up your arms and shoulders before the climbs. Your tendons will hug you later.
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Back on your food logs folks. Doesn't matter where you're keeping the info, just stay on it. You should have patterns emerging. Where are your weak points? Evenings, weekend days? Sugar or wheat? While we're on the topic, take a minute for a quick read of this opinion piece by a professor at UCSF's medical school.
Another fantastic way to start your week, thrusters baby. Should be a quickie, make those movements clean.
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
Weigh in on the naming suggestions for Joe and Kristen's baby. You don't have much time left... See the board!
Rest.
Do 15 minutes of mobility work. Lacrosse ball, band work or even rollers, hit the tight spots for at least 2 minutes per area. Why not treat yourself to a massage!
Happy go lucky burpee-dude prepping for his seven minutes of flop and hop. As for today's WOD, don't scrimp on the lower body warm up. Ankles will be rolling like marbles if you don't control your direction changes.
____ rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Here's a cool quick video on paleo that might be useful. A slightly different perspective.
Slow lift day. Take it easy and remember it's not single reps, pick the weight carefully and work the depths of that squat.
Front squat 3-3-3-3-3 reps
Easy, fun skill work and a long mobility session too.
Feeling the heat? Shoulder lit up or hip screaming at you? Take a well deserved day off. It's never a bad day to go get a massage from Joanne. Make sure and give recovery a priority every now and then. But not today because there's no running!
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps (or DB cleans)
21 Pull-ups
Your legs will be feeling the love this week. Make the time to roll out and stretch, whether immediately post WOD or when you get home. There's nothing like a little soothing lacrosse ball or roller session to keep you loose. Kelly has some fun looking advice here (grab a bar!).
Five rounds for time of:
Run 800 meters
9 Muscle-ups (aka mods o'plenty)
Here's some cool paleo refresher info to spark your day.
Groundhog day? You know you have this lift down, now focus on your stride and the run. Stay off the heavy heel strikes and focus on a good turnover and body posture.
Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps
Keep to your nutrition plan and make sure you're documenting intake as well as your WOD outputs. The Fitness Wave hydrostatic testing truck will be here tomorrow! If you haven't done it yet, give it a shot to see where you're at.
Rest
Hydrate; prep some good food for the week.
Be Gumby (stretch, roll out, get a massage). Start working on that flexibility.
Five rounds of anything... a triplet = fun!
Happy recoveries to Mike and Pat.
Have a great weekend but stay on that wagon. Keep the food log up and get a quick basic read of Doc Attia's advice. It works for endurance performance and for your health.
Finish the week like the gazelles you are. Log run optional. Edgar may be running some technique clinics in the "pose" method today. Pretty sure that's posing for photos or video work but it's gotta be fun! Seriously, start working on that shorter stride, forward lean at the ankles and straight body. We've got some running WODs among the next few and it's a good chance to check and re-check your technique.
WATCH the DL's today. If you're in doubt, release your hands and reset each lift, but don't let that bar drift out away from your shins!
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
Kids; sleep? They're like rubber bands those little wild animals; but they need their sleep more than ever!
Hydrostatic testing on Tuesday. Afraid of a little breath holding? C'mon, it's a big whirlpool! Get the good snapshot of your body mass.
If you need it, give yourself a cut off with the known drop-dead number of GHD sit ups today. It's all fun and games until two days later, "achoo, arrrgh!!".
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
Here's a slight nod to the Mediterranean diet from the Archives of Neurology. Keep the olive oil handy.
Update on Pat: She's doing well and is in her usual good spirits!
The advice is simple and frequently offered; unmodified these WODs are designed to grind the healthiest athletes in to mulch. Be smart and heed the input - modify. We'll have a dose for you that will still produce adaptation.
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Happy New Hip Day to the coolest swim coach on the planet. Pat we wish you a speedy recovery!
Happy Valentines Day!
Today bar-facing doesn't mean bar-biting. Watch your pearly whites and your forehead as you drop down in to these. You can step up to the bar but jump over with both feet together.
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Nice post from Doc Attia regarding sugar substitutes. We can get used to a little heavy cream in that coffee instead of all the Splenda...
Back on that posterior chain. Sore? Change it up! Lighten the load, decrease the reps and rounds. It shouldn't crush you. Make it fun and reasonable.
"Desforges"
____ rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
The sign up sheet for the dunk truck is up and running. This is a great deal IF you want to see another facet of your health and fitness. It is easy, quick and the industry standard for measuring lean mass.
Rest. Hydrate. Great job in the sand yesterday everyone!
Take a bike ride or go for a long walk today. A nice low intensity cruise.
Check your Food/WOD log and get ready to clean it up a little more this week. Prep your food!
A little sand in your eye? C'mon, there's no cryin' on beach day! You don't see this little newbie whining. Get out here and remember what the soft sand feels like on those runs.
Out in front of the water tower at Sunset Beach, join us for a potpourri of pleasure, 8:00 and 9:00.
Bring a towel or two (for your car seat and some water). You may get a little wet and sandy.
Some metcon, some strength bias work, it's all good but you don't want to destroy yourself when combining them so pace your workout schedule. The odd day off can be a good thing, use it.
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Update those food logs. Think about getting one going if you haven't started one yet. Take the step; it will benefit you. It doesn't have to be a never ending trial either. We're going to run these for the first half of the year then stop for a few months to see how you do. Have fun with it while it's here to see what type of info you find useful. In the mean time you should be looking out for public enemy #1...
Remember, tomorrow we're crashing Caprice's house for a beach blanket bash! Just kidding. We WILL be running around and sweating nearby though, on the beach just west of the water tower in Sunset. The gym will be closed (big wedding at the church!).
Improved adaptation, recovery and strength gains are all tied to the quality of your movement. Make your mobility investment a valuable one. Start with a trip to the Sultan of Supple for a great vid on a critical topic.
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Store it on line or in a journal at home but remember: meal data needs to be recorded. Make it work!
Reminder: Join us for a beach WOD Saturday. Straight out from the tower. Bring a towel, maybe a change of clothes and a friend to take your picture and tell you how bad ass you look beating yourself down in the sand.
Rain or shine... (of course you can row!). You guys are doing well this week with the focus where it should be, on that solid form.
Keep the same concepts in mind next week and beyond. You are way better of shooting for best form. The heavier lifts will come in due time. Westside will help with that.
Helen
3 Rounds
400m Run
21 KB Swings
12 Pull Ups
Haul @$$ on the runs, then recover a good bit before hitting the KB's and Pull Ups. Really make these movements cover the greatest range that you can.
Interesting short piece with a video on gluten from the WSJ. Watch the trends continue with research reflecting the outcomes of sugar and wheat consumption. As the food processing outputs have grown, so too have the nutrition related illnesses.
Out of the humongous crowd... familiar smiling faces!
Get in a nice warm up today in whatever order works for your mobility. Roll out, nice run (in between the rain?), a little dynamic stretching then maybe some movements from the board. Experiment, this is the perfect week for that.
Then:
Clean and Jerk skill work
Followed by:
Time-less Grace
30 Power Cleans and Push Jerks (or Push Presses)
The Fitness Wave crew will be here with their dunk tank on Tuesday the 21st between 3:30 and 7:00 PM. If you haven't dunked recently, now is a great time. What kind of lean mass are you carrying around in contrast to your total weight? You can reach them at their site and/or we'll have a sign up sheet on the board soon.
No timer this week, just fun and hard work.
___ rounds
15 Back Squats x 75
1 Rope Climb
Reminder:
Saturday we'll be at the beach, outside the bubble. No, you don't have to get wet; but you may get a wee bit sandy.
Then: unless it's great protein, guacamole or healthy salsa, throw those Super Bowl leftovers out. Get back up to speed with the entries on your food log and stay steady.
Find your comfortable beach chair (if you're not running) and go cheer the motivating maniacal mavens of marathoning as they blaze through the course of the 13.1 miler. Word on the street is that the top of Edwards Hill will have a temporary field canteen set up for special hydration.
Then, rest!
Watch the last game of the season.
Get ready for a nice semi-deload week next week. No clock, no wild exaggerated weight, just your sweet full range reps. Develop that strength through the greatest range.
Congrats to Brian (4th place, by 0.75 points) and John (17th place in a solid field!) at the NLI yesterday.
Bring those favorite runnin' kicks. Maybe even two pairs. No posers, just POSE-ing today. Check the map link below because:
We'll be at Goldenwest College track! Both at 8:00 and 9:00, for your running pleasure. Professional track stars like you all deserve the nice surface.
___ rounds of:
Run 400 meters
Rest 90 seconds
Pre-WOD, hit your movement prep!
Here's an appropriate and excellent quick read for those of us watching the grains. A nice summary from CF Impulse. Don't let the Super Bowl 46 (XLVIII...) weekend turn into Glutton-Fest '12!
If you're going to the NLI gig, remember, John's in Heat 8 (1st WOD, 9:45), Brian in Heat 9 (10:00). See you there!
Is it the week of the Seven Deadly Sins?! Enough, give us Form week already. There may still be a little hell to pay tomorrow though.
Seven rounds for time of:
7 reps Front squat
7 Chest-to-bar pull-ups
Finish strong with great upright form on those squats and keep yourself honest on the pull ups. Nail the full extension at the bottom and get the chin over the bar, then, they count.
Tomorrow we'll be running at Goldenwest College! Park in the N/E parking lot of the school on Gothard just south of McFadden. The track is just west of the parking lot. Check out the map link and we'll see you there at 8:00 and 9:00! Spikes not required.
Also tomorrow go catch John and Brian (heats 8 and 9 respectively, starting at 9:45) at the one and only NLI event at the Laguna Hills High School. Cheer on our boys as they have some fun.
Then get ready to pack a (paleo) brunch for the 1/2 Marathon/parade on Sunday. Full weekend!
Not exactly a slow lift day. You can work up but keep the movement clean.
Resting one minute between sets:
Press 2-2-2-2-2-2-2-2-2-2
Then refocus on your nutrition. Log it, review it, change for the better. Little steps first. Start your own record or use our G-Doc version, but do it. There are so many types of commercial food logs; we just want yours to be well used. If it is easy to access, search and is combined with your workout and sleep logs you'll always have a significant perspective of your current health and fitness status. Never too late to start...
