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Rest. You guys were awesome yesterday. Have a laugh with this, then enjoy the pleasure of a small amount of good, dark chocolate.
Enjoy some easy flexibilty work. Hip flexors and hamstrings. Get creative but don't overdo it. Work your muscle fibers and don't trash your tendons.
WATCH this segment of 60 minutes if you can. We've linked to Doc Lustig's lengthy videos on You Tube in the past and will again (like, tomorrow). Slowly but surely the word is getting out.
And Happy April Fool's Day!
High volume of rope climbs today. Take your time, let your buddy get in a climb while you rest up and make sure your grip is solid before going up there.
Today we honor a local hero who committed his life to doing the right thing. He excelled in more ways than he ever knew.
RJ
Five rounds for time of:
800m Run
5 Rope Climbs
50 Push Ups
Hope to see you there; well hydrated!
Here's another post from Dr. Peter Attia in which he gives a good perspective on not only what he's shooting for with nutritional goals but why. What health goals are you focused on?
New food logs for the next quarter will be up for those of you using the G-Docs version. Say the word if you want a link to your own. Just send a gmail address.
Another quick classic. Pay a visit to the Mobile Master and watch a great prep for your hips and lower back for the DL.
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Be happy for a short piece. Tomorrow we pay tribute: RJ.
The good news today - only seven minutes. If you did yesterday's WOD without mods (and have some fried shoulders) you might consider doing this with front squats instead of thrusters. Just an option.
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...
Don't read this if you're eating... If you eat ground beef occasionally (and it's not grass fed), buy it at Albertson's, Whole Paycheck, Costco, Safeway or one of the other grocers that no longer sells the ammonia washed stuff!
Ahhh the business of producing your "lean finely textured beef"...
And Happy Birthday Gloria!
Friendly advice to those of you working hard for your money: Leaving your purse or "man-bag" in plain view in the parking lot is well, a straight up invitation to get made fun of when you get ripped off. A local thief has been in the parking lot and paid someone a visit next door yesterday. Please be careful.
Now back to our regularly scheduled fun-fest:
9-6-3 reps for time of:
165 pound Thruster
Muscle-up
Heads Up! A number of you made donations last year supporting the Make-A-Wish fundraiser/walk at the Great Park. The team we supported was headed up by none other than our own Melissa Overton. They set a record for the amount they raised and this year they're looking to repeat. The event is on the same day a good number of us are running the Seal Beach 5K so we can't go but we still want to raise a little interest and some funds for them. We will have a fund raiser workout on Saturday, April 7th. Please come hit it!
The best part of this story has been that Melissa, who was born with hypertrophic cardiomyopathy (and who is now an employee of the Make-a-Wish Foundation) has recently been given a CLEAN BILL OF HEALTH. Our wish came true for her. We're asking anything you can spare for others that morning (registration for the actual walk in Irvine is $30) and thank you for your consideration.
The key to making this workout effective is choosing a controllable DB weight. No need to go too heavy. When you are warming up, dial in your form; if it's slop free you know you won't be wobbling around underneath a skull crusher weight. Then get it on and work on pacing the runs!
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
Here's an interesting post by Dr. Davis. He makes a good argument for sticking to more natural foods when getting rid of sugars and wheat from our diets. Great info on additives that we see in so many "healthy" processed foods nowdays.
A little liquid sunshine turning into a great week. Stay dry and get in here for some belly slappin' fun.
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
Rest!
It's our honor to remember the heroes. These two are close to home. We'll offer the WOD "RJ" this week for those who want to pay tribute to Rick and R.J.
Use today to start recovering from the Open workouts and get ready for some running fun. The Seal Beach 5K is coming up, maybe a nice 2 - 3 mile Sunday run is in order?
Fun day Saturday, rain or shine. We'll be doing a longer interval piece today. No teams, just you and your bad a$$ self. Have some fun!
Five rounds of:
A five minute interval in which you start by rowing 400m then finish with as many reps as possible of a movment (lifts/movements TBA).
One minute rest in between intervals.
Unlike some of the shoddy reporting that brought us the "red meat increases chances of death" stories, here's a report of some randomized studies involving our old friend, aspirin. Seems it has some other worthwhile benefits as well.
Remember, no collars on the bar for the bench! Spot your buddy and no clowning while that bar is over those nice teeth. Or braces.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
How're your habits lately, logging your food and workouts regularly? Stay with it! How do we get better at this habit shaping process? Small steps, one change at a time. "This process - in which the brain converts a sequence of actions into an automatic routine" or chunking, can improve any behavior (Duhigg, 2012). Identify the simple and obvious cues and set the well defined reward. You can do it.
Hear any comments about sore quads from last week's Open WOD? Pace this one kiddos, pace it. And watch the videos from Tuesday's post (K-Star's thorough product on this for sure) for a great prep.
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
If you have access to that unheated pool or jacuzzi, hit it after this workout.
And get ready for the final Open workout, 12.5 is up!
A birth to celebrate! All the best to Joe and Kristen and baby... Kristen PR'd arguably her best WOD of all.
Enjoy the clear weather and watch that stride today. Keep your footfalls light and quiet and avoid slamming those heels down. Guaranteed it will be over in less time than that labor.
Jerry
For time:
Run 1 mile
Row 2K
Run 1 mile
In hammering home the defense of protein lately another common sense blog post is offered, this one by Gary Taubes in response to the recent news story.
"In doing so, I wanted to point out one of the main reasons why nutritionists and public health authorities have gone off the rails in their advice about what constitutes a healthy diet. The article itself pointed out that every time in the past that these researchers had claimed that an association observed in their observational trials was a causal relationship, and that causal relationship had then been tested in experiment, the experiment had failed to confirm the causal interpretation — i.e., the folks from Harvard got it wrong. Not most times, but every time. No exception. Their batting average circa 2007, at least, was .000."
You were just thinking how much you missed ring dips too... Don't rush your warm up when prepping for this. Make sure your hips and lower torso are ready to stay engaged during these movements.
"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Here's the HSPU vid Mike mentions..."Efficiency Tips: Handstand Push-Ups" with Chris Spealler - video [wmv] [mov]
Baby Aihara is here! 12:53 pm, 7lbs. 10.5 oz., 19.5 inches. Name to follow... Congrats Joe and Kristen!
Recovery day for all you marathoners. Rowing, good mornings, KB's (all light and easy). The rest of you, get those wheels and lungs warmed up for the week.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
And it's time for the food log redux! Get back on your record keeping and look for those patterns. Too many weekend carbs? Carbs piling up at the end of the day? Overall volume too great? It can be a little daunting if not sobering but learn from what's emerging in your log. In the mean time have a chuckle with this light hearted periodic tale of all things meaty (with thanks to Dr. Nystrom!).
Rest.
Watch the L.A. Marathon! Drink as much water as the runners to make up for your corned beef and cabbage yasterday.
Happy St. Paddy's Day! Normal WOD at 0800, Irish (drinking) WOD - and regular as well - at 0900. No green beer, just regular colors and whisky. Yikes, hydrate!
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Lots of bars and plates overhead today. Watch your buddy and control the weights.
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps
12 Push press
9 Toes-to-bar
Wet weekend ahead, have a great one and be safe on the road!
Nice short forearm burner today. Use that hook grip and make sure every rep is from the ground (leading edge of the dumbells only touching the ground!). Nothing but good midline stability through these rounds.
Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
Here's another great post from Robb Wolf with some informative reference links. It really is the Paleo Solution. Meat, it does a body good.
Hump Day! Get through it with a buddy like these two. And definitely use a common sense approach to this work today. The volume should be somewhere around half of what's below if you did yesterday's WOD. Could be a nice day to get some rowing intervals in or a nice run before the rain gets here.
Klepto
4 rounds for time of:
27 Box jumps, 24" box - Alter the jump height to your capacity!
20 Burpees
11 Squat cleans, 145 pounds
Okay this week is huge for two things, first, Kristen and Joe. The nameless baby cometh, yo! Put your money in the envelope and pick a date...the official due date just passed. As for the name, Luke, Dillon, get your last chance votes in.
A distant second, the March madness bufoonery. For you CSULB maniacs it's March 15th. Cheer as they administer a nice beat down to New Mexico.
Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
Now this author is a relatively respected journalist but please; use this article as poor science compounded by shoddy peer review, commercial manipulation, etc. Cut to the chase if you want and read their recommendations of more carbs and whole wheat toward the end. Then go have a piece of steak.
Slow lift and some skill work to ease into the week. Get some easy run repeats; a 4 x 400m to work on pace only.
Back Squat 5-5-5-5-5 reps
"Habit, n.
A recurrent often unconscious pattern of behavior that is aquired through frequent repetition."
Simply three parts, a cue, a behavior, a reward. Check out this review of an interesting new book on habit. We've posted previously about the five stages of change, here's another option for supporting our change to a more healthful nutritional pattern.
Rest!
Hydrate and stretch some more after that long-ish piece yesterday. Nice work to all of you, including our Open competitors!
And kudos to Deb K., took 1st Place in her category and 4th overall in the 3/1 Marines' 5K run yesterday. Great work!
Pick your partner day, ladies choice. Pairs. Could be a long slow piece o' work.
Your crew of two rows a 5K and completes a little work.
While one partner has fun rowing 500m, the other partner gets busy with one of five movements. You swap the rower every 500. The list will be on the board.
Have some fun and while you're at it, cheer on the folks doing their Open 12.3 workout.
Then have a great weekend!
"Wait for it... wait for it". The second WOD of the Open, and Friday! If you've already done it we'll have options for you. If you're doing the Open WOD tomorrow (Sat.) you can work on skill work/prep and mobility.
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Then get ready for a perfect weather weekend and stretch out, 4 minutes worth of holding your feet against the wall: squat stretch. Take a 30 second break in between each minute if you like.
Some times a friend can get you past the tough spots. Other times it's smarter to lower the reps. This is a good WOD to pare down in equal increments if needed. Take care of those shoulders.
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders
For you competitors, Open Workout 12.3 will be served for your pleasure at the time you arrange...
AMRAP in 18 minutes of:
15 Box Jumps, 24"
12 Push Press
9 Toes-to-Bar
Make sure you stay on top of your mobility work. Don't leave without getting some good band and or lacrosse ball work. Check out K Star's take on the topic. It will work for you!
Slow lift day and/or make up day. If your shoulders are hammered do a Westside lift and enjoy the options. Those of you who take a rest day during the week should be okay; just don't push it.
Weighted pull-ups 1-1-1-1-1-1-1 reps
F-o-o-d L-o-g. It may not be pretty but it needs to be a habit. Nothing elaborate though; if you find it helps to keep the small details and weights, fantastic. Even the basic info is good. You will get an eye for where problem areas are emerging.
Hands still hangin' in there? Warm those shoulders well and enjoy this quickie.
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
Help us keep the zoo clean! If you're lifting on the west side please stack youre weights when you finish; and please DO NOT use any lifting bands for pull ups or stretching over there. Thanks!
What a start to the week. Get a gradual and thorough shoulder warm up before starting this.
Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts x 315 pounds
10 Handstand push-ups
Rest.
Hydrate and prep your chow for the coming week.
Here'as a worthy re-post of a great vid on the components of a paleo menu (from last Wed.). A nice story and a solid shopping list!
At the track, Griff. At the shop, Open workout 12.2. See you there!
For the run, try the flattest soled running shoes you have. Really work to shorten your stride and think of running "quietly", with the least foot impact you can. Don't worry about the time as much as your constant turnover rate and form.
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Then find detente in the food battles with this quick read. Read the common sense recommendations for having different types of eaters in the house and remember, there are others in the same boat as you. Find a middle ground; and keep the food logs going!
TGIF! Three lifts, do 3 x 3 of each or work up to a single rep max of each. Slow and heavy, with a good roll out and warm up.
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Tomorrow: The run WOD will be at the GWC track! Park on the northeast side of the campus.
