February 01, 2013

Strength:

Shoulder press

3-3-3

80%-85%-90%

WOD:

Part A

OTM X 10

3 deadlift at 75%

15 Double Unders

Part B

OTM X 10

Pushups X 10

Ring Rows X 5

January 31, 2013

Skill:

OTM X 10

3 Hang Power Clean

6 Pistols

WOD:

10 Minute AMRAP

Ladder

3 Thruster

3 Russian Kettlebell swings

6 Thrusters

6 Russian Kettlebell swings

9 Thrusters

9 Russian Kettlebell swings

etc. until time runs out

Also check out this article about all the health benefits of coconut fat

January 30, 2013

Skill:

Primal skills

Throwing, balancing and jumping

WOD:

Fight Gone Bad

3 Rounds

1 minute at each movement

Push press

box jump

burpee

Wall Ball

Sumo Deadlift

1 minute rest

Also check out MovNat about learning to move naturally outside

January 29, 2013

Working on our overhead mobility

Strength:

Part A

Deadlift

3-3-3-3

Part B

Ring Dips

4 sets of 6 - 8 reps

WOD:

150 kettlebell swings for time

January 28, 2013

Strength:

Front Squat

5-3-1-1

WOD:

Tabata Mash Up

40:20 work:rest

Pull Ups

Push Ups

Air Squats

V-Ups

Post reps to comments:

January 26, 2013

Strength:

Push Press

10 rep max

WOD:

21-15-9

Deadlift 225/155 lb

Knees to Elbows

Also check out a slow cooker recipe from the Wholesome Heart

January 25, 2012

Strength Day:

6 Sets of following combo

Power clean + Front Squat + Push press

3 X max pull ups

5 X 20 hollow rocks

January 24, 2013

Strength:

Overhead Squat

5-5-5-5

WOD:

On The Minute for 20 minutes

Odd - 10 pistols

Even - 5 sumo deadlifts

January 23, 2013

Strength:

Deadlift

3-3-3 (90%)

WOD:

20 Handstand pushups

30 pull ups

40 kettlebell swings

50 situps

60 burpees

Also check out this blog post from Charles Poliquin on why every runner should do full squats to run faster 

January 21, 2013

Strength:

Hang Power Clean

3-3-3

WOD:

7 minute AMRAP

10 box jumps

5 push press (70%)

Rest 1 minute

7 minute AMRAP

10 knees to elbows

10 goblet squats

January 18, 2013

Skill:

Crawling 

WOD:

5 Rounds 

10 KB Snatch

30 Air Squats 

January 17, 2013

Strength

Back Squat

3-3-3-3-3

Turkish Get up

3-3-3-3

Post loads to comments

Cauliflower Pizza from the Wholesome heart

Check out this awesome recipe for a Cauliflower Crust Pizza here

January 16, 2013

Strength:

Push Press 

3 -3 -3 

Partner WOD:

20 Min Amrap 

5 Pull Ups

10 Push Ups 

15 Squats 

1 partner performs a round, as one partner rests, then switch - only one partner working at a time! 

January 15, 2013

Strength:

Deadlift

3-3-3

WOD:

100 thursters (60%) for time

Also check out this article on recovery and getting better

January 14, 2013

Skill:

Pistols 

WOD:

12 Rounds 

On Every 1:30

8 Push Press

8 Burpees

8 Box Jumps 

January 12, 2013

Skill:

Toes to Bar

On The Minute

WOD:

14 Minute AMRAP

As Many Rounds As Possible

8 Ring rows

10 push press

12 weighted lunges

Hey also check out Paleo Lunch Ideas from the Wholesome Heart

January 11, 2013

Strength: 

Front Squat

3-3-3-3-3

WOD:

For Time:

21-15-9

Thrusters (65%)

kettlebell swings 

January 10 2013

Strength:

Hang Power Clean

3-3-3

WOD:

3 Rounds

1:00 minute each station

Wall ball

box jumps

ring dips

1:00 minute rest

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January 09, 2013

Strength Day

Barbell shoulder press

3-2-2-1-1-1

Max pull ups

5 attempts

Turkish Get-up

3-3-3-3

January 08, 2013

Strength
Deadlift
1-1-1-1

WOD
4 Rounds for time:
10 OH squats
15 kettlebell swings
20 grasshoppers

Post time in comments

This is a great article by Mark Sisson on his website Marks Daily Apple. The main take away points are that our bodies need physical activity but our bodies didn't necessarily evolved to do work on elliptical machines.

January 07, 2013

Strength:
Back Squat
1-1-1-1-1

WOD
2 Rounds
3 minute AMRAP
10 push ups
10 pull ups
Rest 1 minute
3 minute AMRAP
10 thrusters
10 sumo deadlift

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January 05, 2013

Skill:
On The Minute 8 alternating pistols

WOD:
For Time
200 DU
50 push press
50 ring rows
50 box jumps
50 burpees

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