SCHEDULE CHANGE

SCHEDULE CHANGE!

THERE WILL BE NO 11AM CLASS FRIDAY 3-23-2012
AND NO 10AM TEAM WOD THIS SATURDAY

Friday 3-23-2012

WOD:
GAMES WOD 12.5

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

Movement Standards

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.

The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar Pull-up

This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.

The arms must be fully extended at the bottom.

At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.

SELF AWARENESS

Self awareness is everything. Most people don’t understand that what you tolerate you accept, but it is a reality. Think about it. The more you sit in traffic, the more you get used to the traffic. Eventually you say, “this is normal for me, the traffic isn’t that bad, I barely notice it any longer.” Yet, there is a non-moving mass of cars surrounding you — this is called grid-lock. Loss of tissue tolerance and the art of aging is similar in nature. The physical difference is basically the same, you become “locked” and consider it “normal”. I really want you to think about this; what you tolerate, you accept.

Every bone has muscle and fascia that surrounds it, and every joint has a muscle and a tendon that support it. Muscles are designed to create and maintain structural integrity in the body through proper force couples and length tension relationships. Structural integrity of the muscles produces proper biomechanics through intra and inter muscular coordination.

The biomechanical chain reaction, beginning with the foot, can take dysfunction from the lower leg all the way up to the quads, hip, IT band and even the lower back. – Trigger Point Technologies, 2008

Thursday 3-22-2012

Warm Up:
50 Double Unders (or work on DU for 5 min)
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Back Ext
10 GHD Sit Ups (Ab-Mat for beginners)
10 Wall Balls

Recovery WODs and Mobility Work...

Skill:
Develop Skin the Cat

WOD1:
2 Rounds:
Row 500m
25 KB Swings 70/53
30 Ab-Mat Sit Ups

Rest 3 min...

WOD2:
Run 400mX3 for time. Keep times consistent.
Rest 1 min between

Mobility Work:
ROLL OUT AND STRETCH W/ PVC, BANDS, AND LACROSSE BALL

SCHEDULE CHANGE

SCHEDULE CHANGE!

THERE WILL BE NO 11AM CLASS FRIDAY 3-23-2012
AND NO 10AM TEAM WOD THIS SATURDAY

Wednesday 3-21-2012

Warm Up:
Run 400m
Then 2 Rds:
15 Pass Throughs
10 OHS
10 Handstand Push Ups
10 Hip Ext
10 Ring Rows
5 Tire Flips

Strength:
Back Squat
5-5-3-3-3

WOD:
5 Rounds for Time:

5 Squat Cleans 75-80%
10 Pull Ups
15 Floor Wipers (hold a plate, medball, or barbell w/weight)
20 Wall Balls 20/14

Tuesday 3-20-2012

Warm Up:
50 Double Unders
15 Pass Throughs
10 OHS
10 Hip Ext
10 Ring Rows
10 Pistols each leg
10 Wall Balls
2 TGU (2 each arm, alternating arms)

WOD:
AMRAP 15MIN
12 Front Squats 155/95
21 Mountain Climbers
12 Jumping Lunges (12 each leg)
21 Push Ups w/ alternating 1 leg up

Good advice on grip:

http://www.youtube.com/watch?v=bTqNSgCmM2s&feature=player_embedded

Monday 3-19-2012

Warm Up:
Row 400m
Then 2 rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 Bottom Presses
10 Burpees
STRETCH AND ROLL

Strength:
Deadlift
3-3-3-3

WOD:
30-20-10
Box Jumps 30/24
Ring Dips
SDHP 95/65