20130930

Heavy Back Squats
3 sets of 3 reps
Increase the weight each set

Some people hit some new PR's on the squat today, some people came somewhat close to getting parallel:

Thomas           245
Brooks            245
Creekmore     245
Clarke         245
Hart            135
James          315
4 Rounds for time
500M Row
20 Pull-ups
20 Sit-ups

Creekmore       22:30
Clarke                24:17
Hart                   19:45
Brooks               23:56
Thomas             21:30
James                18:45

Week of 30 Sept to 4 Oct

Monday, 30 Sept:

Heavy Back Squats
3 sets of 3 reps
Increase the weight each set

 

4 Rounds for time
500M Row
20 Pull-ups
20 Sit-ups

Tuesday, 1 OCT:

5x5 Bench Press –as heavy as you can, rest 2 minutes between sets
Slow  mid distance run 2-3 miles

 

Wednesday, 2 OCT:

AMRAP 25 Min
7 Push Press (155/105)
14 toe to bar
21 Kettlebell Swing
42 double unders or 84 singles

Thursday, 3 OCT:

Power Clean -  every minute on the minute do 2 reps
start with 50% of your Body weight and add 5lbs to each side until you can’t complete 2 reps. If you fail under 6 minute mark repeat last completed set until you complete a total of 7 rounds

Box Jump and pull-up ladder

Do five Bopx Jumps on box and one pull-up do one additional pull-up every round until you cant do anymore pull-ups: Not a timed event, it is to failure
IE:    Rd 1 – 5 Box Jump 1 pull-up
Rd 2 – 5 Box Jump 2 pull-ups
Rd 3 – 5 Box Jump 3 pull-ups

Friday, 4 OCT:

BN Run in the AM

5 Rounds for time

5 Deadlifts @225/185
10 Lunges (each Leg w/ 45 lb plate)
15 Wall Balls
20 Push-ups
25 Sit-ups

20130927

Jack - AMRAP 20 minutes
10 toe to bars
10 kettle bell swings (53/35)
10 Box jumps/Hr Pushups

Pichardo     8+12
Creekomore   8
Brooks       9
Hart         10+10
James        9+25
Pierre       10

20130926

4 man teams (we will play with the numbers and reps based on who shows)
120 Push Press at 105
1 man works the other 3 are in the front plank position for the PP reps to count
120 pullups
1 man works the other 3 are in the squat position (against the wall) for the pullups to count

Team A - Hart, James, Pichardo and Thomas
Team B - Grabski, Brooks, Velez and Creekmore

Push Press
Team A  3:49
Team B  3:33

Pullups
Team A  2:56
Team B  3:27

Team A is the winner today by :15 seconds.

20130924

Tuesday, 24 September (Heavy day)
3 rounds x 1 minutes of Squats (75% or so of BW)
1 minute do as many reps as possible, try not to set the bar down.
Grabski - 185 19/22/24
Creekmore -185 16/16/14
Velez- 155 21/20/20
Thomas-135 22/24/23
Brooks- 155 20/22/22
Hart- 95  22/23/25

Rest a few minutes between as the other do their round
3 rounds x 1 minutes of Bench (75% or so of BW)
1 minute do as many reps as possible,
Grabski - 185 22/19/14
Creekmore -155 23/17/14
Velez- 155 24/20/17
Thomas-135 22/16/11
Brooks- 135 26/23/20
Hart- 95 22/21/16


4000m row did not happen

20130923

5 rounds for time
20 Kettle bell swings (70/45)
20 Box Jumps
Run 400 meters
20 burpees
20 wall ball (20/14)
Hart             38:12
Velez            40:02
James          45:05
Thomas        46:50
Grabski         51:01
Brooks          50:30
Creekmore    51:08
Glover           55:00
Pichardo        UNK  - "Family Emergency" in the 3rd round

Week of 23 -27 Sept 13

Monday, 23 September

5 rounds for time
20 Kettle bell swings (70/45)
20 Box Jumps
Run 400 meters
20 burpees
20 wall ball (20/14)

 

Tuesday, 24 September (Heavy day)
3 rounds x 1 minutes of Squats (75% or so of BW)
1 minute do as many reps as possible, try not to set the bar down.
Rest a few minutes between as the other do their round
3 rounds x 1 minutes of Bench (75% or so of BW)
1 minute do as many reps as possible, try not to set the bar down.
Rest a few minutes between as the other do their round
Close with 4000 meter row

Wednesday, 25 September

This day will be a wash with the Suicide prevention stand down (we will all be engaged with this)
Look at a long run day - 3 + miles

 

Thursday, 26 September

4 man teams (we will play with the numbers and reps based on who shows)
120 Push Press at 105
1 man works the other 3 are in the front plank position for the PP reps to count
120 pullups
1 man works the other 3 are in the squat position (against the wall) for the pullups to count

Friday, 27 September

(I modified this based on Thursday Push presses)
Jack - AMRAP 20 minutes
10 toe to bars
10 kettle bell swings (53/35)
10 Box jumps

20130920

First off, this is our 100th post and hopefully you all are finding this useful. Looking forward to the next 100 posts and the WODSsthat come with it.

“Nordic Throwdown 13.2” 18 Minutes of Hell with a 2 minute bonus if you surviveEvery Minute, On the Minute, for 6 minutes:
6/5 Pull-ups
3 Lateral burpees over bar
3 Clean and Jerk (135/95)

EMOM, 6 minutes:
6/5 Chin Over Vertical Plane Pull-ups
3 Lateral burpees over bar
2 Clean and Jerk (165/115)

EMOM, 6 minutes:
6/5 Chest to bar Pull-ups
3 Lateral burpees over bar
1 Clean and Jerk (195/135)

 

Great job today we made a command decision early on and treated this as 18 rounds for time instead of EMOM. Looks like it was a great idea.

 

Hart         26:20

James      26:20

Brooks     32:40 (May have actually done 19 rounds)

Pichardo  43:17

Velez         36:50

20130919

“Chesticles”

5 RFT
5 Bench @BWT+
10 Dips
15 Push-ups

I think everyone achieved the goal of BWT+ great job today.

James
Clarke
Pichardo
Hart
Brooks

20130918

12 MIN AMRAP
12 TTB
12 Burpees

Followed by:
5x400M Sprints (2.5 laps upstairs) rest one minutes between rounds.

Conrad       5+2
Hart            6+8
Velez          6+2
James         5+10
Qureishi     4
Chappy      5+10
Glover       4+6 (10 bonus GYM cred points for coming in while on leave)

Good job on the sprints it was a real gut check today.

20130917

6 Rounds

10 Thrusters 95/65
10 Pull-ups
Conrad        8:27
Hart           10:09
James        10:02
Velez          10:40
Clarke        12:10
Qureishi     13:54
Pichardo     12:15

Most of you got some additional cardio in too, great job.

Dmitry Klokov

Dmitry Klokov is a certified BADA$$ when it comes to lifting weights. He has won many world champioships and even medaled at the Olympics. Watch this guy struggle doing 3 rounds of "DT".

When you wonder if this stuff really works, think back to last week when not only did you do three rounds of "DT" you did 24 burpees before you started and did 24 pullups to complete the deal. Makes you wonder who the BADA$$es are.

http://www.youtube.com/watch?v=lZgC28gX6Fo

Sorry to post the link and not the actual video for some reason it will not allow me to post the actual video, this link does work though.

20130916

10 Minutes of Deadlift form work

5x3 @BWT, if you start rounding your back lower the weight or stop

Followed by:

1 mile run
Rest 90 seconds
2K row
Rest 90 Seconds
1 mile run

(we may have to alter this depending on personnel and time)

 

Good job today, everyone seemed to learn something from the deadlift class and we did pretty good working around others in the gym to get our cardio work in.

 

Conrad

Qureishi

Chappy

Velez

Hart

Clarke

James

Glover

Week of 16-20 Sep

Monday:

10 Minutes of Deadlift form work

5x3 @BWT, if you start rounding your back lower the weight or stop

Followed by:

1 mile run
Rest 90 seconds
2K row
Rest 90 Seconds
1 mile run

(we may have to alter this depending on personnel and time)

 Tuesday:

6 Rounds

10 Thrusters  95/65
10 Pull-ups

 Wednesday:

12 MIN AMRAP

12 TTB
12 Burpees

Followed by:

5x400M Sprints (2.5 laps upstairs) rest one minutes between rounds.

 Thursday:

“Chesticles”

5 RFT
5 Bench @BWT+
10 Dips
15 Push-ups

 Friday:

“Nordic Throwdown 13.2”  18 Minutes of Hell with a 2 minute bonus if you survive

Every Minute, On the Minute, for 6 minutes:
6/5 Pull-ups
3 Lateral burpees over bar
3 Clean and Jerk (135/95)

EMOM, 6 minutes:
6/5 Chin Over Vertical Plane Pull-ups
3 Lateral burpees over bar
2 Clean and Jerk (165/115)

EMOM, 6 minutes:
6/5 Chest to bar Pull-ups
3 Lateral burpees over bar
1 Clean and Jerk (195/135)

AMRAP 2 minutes: Clean and Jerk with 195/135.

You have to complete the prescribed work within each minute in order to move on.

(Score is total reps completed within time limits)

Here is a breakdown of how the workout will be.

Weekend Homework

I think all of our backs told us we need to work on our deadlift form.

Watch this video and maybe look at some more on your own.
We will do some technique work Monday.

20130913

15 minute amrap
Row for 20 cals
Bench press x 5 reps @ BWT+

James       6 RDS @225
Pichardo    4 RDS +21 @225
Alex          5 RDS @225

20130912

"Helen"
3 rounds for time
400M run
21 K-bell Swings
12 Pull-ups

James      12:50
Velez        13:15
Brooks      13:25
Conrad      13:25
Hart         14:58 (No bands, all Arms, Great Job!!!!)
Pichardo   17:50

20130911

24 Burpees, followed by:
3 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
Then…
24 Pull-ups
Rx: Barbell (155/105)

Good workout today

Glover @135        16:53
Pichardo @95       20:30
Brooks @95          12:08
Hart @65             12:10
James @155         13:09

20130910

“Task Priority FGB”3 rounds:
20 Wallballs (10′ target)
20 Kettlebell Sumo-Deadlift High Pulls
20 Box Jumps
20 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds

James         15:09
Pichardo      29:15
Glover         18:56
Brooks         23:20
Velez           18:05
Chappy         25:22

20130909

Monday:
10,9,8...1 Bench Press @ BWT
1,2,3...10 Deadlift @ BWT
Do these as a criss cross

Grabski
Glover
James
Conrad
Pichardo
Hart
Brooks
Chappy
Velez
Thomas

Good Work to start the week, thanks for checking each others form.  Got lost on keeping weights except that Chappy should always do 10lbs more than he did.  We started the week with weights after running the weekend.  We will kick up some Metcon on Tuesday.


 

Week of 9-13 Sept

Monday:

10,9,8...1 Bench Press @ BWT
1,2,3...10 Deadlift @ BWT
Do these as a criss cross

Tuesday:

“Task Priority FGB”
3 rounds:
20 Wallballs (10′ target)
20 Kettlebell Sumo-Deadlift High Pulls
20 Box Jumps
20 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds
RX: Wallball (20/14), Kettlebell SDHP (70/53), Box Jumps (24″/20″), Shoulder-to-Overhead (95/65)
Scaled: Wallball (14/10), Kettlebell SDHP (53/35), Box Jumps (20″), Shoulder-to-Overhead (75/55)

Wednesday:

24 Burpees, followed by:
3 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
Then…
24 Pull-ups
Rx: Barbell (155/105)
Scaled: Barbell (135/85), Pull-ups for Muscle-ups (Men 14, Women 10)

Thursday:

"Helen"
3 rounds for time
400M run
21 K-bell Swings
12 Pull-ups

Friday:

15 minute amrap
Row for 20 cals
Bench press x 5 reps @ BWT+

20130905

Wednesday, 4 Sept 1330 Bear Complex's for time:
Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk)
Control you weight on this (135 / 105 / 95 is probably a good goal), steady work

Great Job everyone
Brooks                  135 (28:15)
Hart                        65 (21:09)
Creekmore            135 (20:12)
Qureishi                  95 (25:47)
Clarke    3@135 27@95 (25:55) 
James                    155 (21:28)
Grabski                  155 (21:21) aren't you glad I came off leave to motivate you to do 155?

20130903

Tuesday, 3 Sept

5 rounds All Upstairs on track
400m run (2 laps of indoor track)
(during ¼ of your 2 laps do walking lunges, you pick when)
30 pushups
30 situps
15 burpees
Smoker today.

Clarke 28:24

Brooks 29:26

Creekmore 29:56

Hart - not sure, pretty quick

Grabski 36:32

Qureshi 37:30

Glover 38:30