March 01, 2013

Strength:

Power Clean

3-3-3

WOD:

OTM X 10

3 Deadlift

10 Wall Balls

100 Hollow Rocks

"I've failed over and over and over again in my life and that is why I succeed"

Michael Jordan

February 28, 2013

Strength:

Push press

3 rounds of max reps

WOD:

Part A

8 Minute AMRAP

10 Hang Power Cleans

10 Kettlebell Swings

Part B

8 Minute AMRAP
10 Pistols
10 Push Ups

Sleep Deprivation can lead to systemic inflammation, heart disease, diabetes and poor brain function. Check out BBC's article on another study on sleep

February 27, 2013

Strength Day:

Back Squat

3-2-2-1-1

Pendlay Row

5-5-5

Ring Work

February 26, 2013

Strength:

Pull Up

Max Height Box Jump

WOD:

5 Rounds

10 Thrusters

15 Sumo Deadlifts

The Extraordinary Science of Addictive Junk Food

February 25, 2013

Strength:

Front squat

3-3-3

WOD:

15 minute AMRAP

Climbing Ladder

Kettlebell snatch

Goblet squat

Push up

1 kettlebell snatch, 1 goblet squat, 1 push up, 2 kettlebell snatches, 2 goblet squats, 2 push ups and etc. for 15 minutes. Get as many reps possible

The Grain Manifesto

February 23, 2013

Skill Day

WOD:

75 burpees

For time

12 Ways to End the Day

February 22,2013

Strength:

Deadlift

5-5-5

WOD:

4 Rounds

30 seconds work:15 seconds rest

Thruster

Pull-ups

Hollow rocks

February 21, 2013

Strength:

Overhead Squat

3-3-3

Turkish Get Up

5-5-5-5

Gymnastic Ring Work

February 20, 2013

Strength:

Strict Press

5-5-5

WOD:

2 Rounds

3 min AMRAP

10 box jumps

15 kettlebell swings

2 minute rest

3 minute AMRAP

10 ring rows

15 double unders

An Olympic runner improving with age??? Check here why!!!

February 19, 2013

Strength:

Hang Power Clean

5-5-5

WOD:

Part A

OTM X 12

3 Front Squat (75%)

10 push-ups 

Part B

3 X 10 Knees to Elbows

12 Truths about Training and Intensity

February 18, 2013

Classes running as usual on Family Day

Skill:

Handstand practice

WOD:

21-15-9

Deadlift

Burpees

For a good laugh watch this video

Family Day

Classes will proceed on Family Day

Get outside &

Enjoy the long weekend

February 16, 2013

Strength:

1-6: 3 shoulder press

7-12: 5 push press

WOD:

100 double unders

3 rounds

10 Push ups

15 V-Ups

20 OH lunge

Check out this blog post on post work out nutrition

February 15, 2013

Strength Day:

Hang Power Clean

3-3-3

Sumo Deadlift

5-5-5

Turkish Get Up

5-5-5-5

February 14, 2013

Happy Valentines Day

Strength:

3 attempts at max reps in back squat

WOD:

2 Rounds For Reps

2 Minutes

10 burpees

10 wall balls

30 second rest

2 minutes 

10 box jumps

10 sit ups

30 second rest

2 minutes

10 ring dips

10 kettlebell swings

30 second rest

February 13, 2013

Skill:

Pistols & Hollow Rocks

WOD:

Part A

4 rounds

5 handstand push-ups

15 hollow rocks

Rest 3 minutes

Part B

4 rounds

10 ring rows

10 pistols

February 12, 2013

Strength:

Deadlift

3-3-3

Pull Up Progressions

WOD:

30-20-10

Push Press

Front Squat

Read this great article about what the Canadian Olympic athletes were drinking in London!

February 11, 2013

Strength:

Front Squat

3-3-3

WOD:

OTM X 20

Odd - 10 pushups & 10 squats

Even - 10 box jumps & 10 sit-ups

Also check out NY Times Blog on being Gluten-Free 

February 09, 2013

Mobility tools

WOD:

Team WOD to be announced

February 08, 2013

Strength:

Front squat

5-5-5-5

Do 3 box jumps between rounds

WOD:

3 Rounds

20 pistols

15 push press

10 knees to elbows

Check out this mobilitywod video to work on your front rack position

http://www.mobilitywod.com/2010/11/episode-99-solving-front-rack.html

February 07, 2013

Strength:

1 Rep Max Back Squat

WOD:

6 Rounds

30 second max ring row

30 second max kettlebell swings

30 second rest

Get up off your chair - read here why!!!

February 06, 2013

Strength:

1 Rep Max Deadlift:

Max Rep Ring dips

Max Handstand Hold

Also check out this article showing more research why NSAID's (non-prescription painkillers like Ibuprofen) are bad for us

February 05, 2013

Strength:

1RM Strict Press

Pull up technique

WOD:

Tabata

Squats

Dumbbell Push Press

Supermans

Also check out this article by Whole9 about eating sustainable seafood

February 04, 2013

Baltimore Ravens Super Bowl Champions

Strength:

Turkish Get-Up

5-5-5-5

WOD:

5 Rounds

10 dumbbell snatch - right arm

10 single arm thruster - right arm

10 dumbbell snatch - left arm

10 single arm thruster - left arm

February 02, 2013

Strength:

Back Squat:

5-5-5

WOD:

4 Rounds

5 Push Press

10 Front squat

15 Box Jumps 

Great Paleo treat - Homemade Larabars