01 May 09
Friday
Warm-up
Dot Drill (reference link on right hand side of page)
Back Squat up to working sets

WOD
Back Squat 5 x 5 (2-3 minutes rest between sets, progress with each set, last set do 5 or more)

Rest 3 minutes
5 Rounds

6 x Muscle-ups (3 chest to bar pullups and 3 rings to biceps = 1 muscle up)
30 x Box Jumps 24 inch

Finish with 10 minutes of stretching

30 April 2009
Thursday
WOD
Find out how high you can box jump and for goodness sake be careful Wabbitt.

4 rounds
5oo meter row
rest one minute between rounds
Men shoot for a total time (including rest) of under 10 minutes
Ladies shoot for a total time of under 11 minutes

29 April 2009
Wednesday
Warm-up
PVC Pipe Olympic Lifting Warm-up x 1
Push-ups 3 x 25 men/15 women (The start position of each push up is the ground with the legs and chest in contact with the ground. Explode up and lock out at the top.)

WOD
Deadlift 5 x 5 (2-3 minutes rest between sets, progress with each set, last set do 5 or more)

Rest 3 minutes

"Linds" or mommy my tummy hurts!
5 rounds for time:
10 x Windshield wipers (see link for demo)
10 x Hanging Leg raises
10 x Knees to elbow
10 x Rockers
10 x Ab Mat sit-ups
http://www.youtube.com/watch?v=8PoTcMFqcvc

28 April 2009
Tuesday
Warm-up
50 Double Unders
3 x 10 Dead Hang Pull-ups
3 x 15 Glute Ham Sit-ups
Alternate DH pull-ups with GHD situps

Shoulder Press 5 x 5 (2-3 minutes rest between sets, progress with each set, last set do 5 or more)

Rest 3 minutes

4 rounds
400 meter run
20 x Push Press (use the same weight as your heaviest Shoulder Press)

Finish with 10 minutes of stretching

27 April 09
Monday
Warm-up
Dot Drill (reference link on right hand side of page)
30 Box Jumps @ 24 inches
Box Squats up to working sets

WOD
Box Squats (height of box should put the crease of your hip about one inch below the knee)
5 x 5 (2-3 minutes rest between sets, progress with each set, last set do 5 or more)

Rest 3 minutes

5 Rounds
20 x Slamball (men nothing less than 30lbs/ women nothing less than 20lbs)
20 x Pull-ups
20 x Sumo Deadlift High Pulls (75 lbs men/55lbs women)
20 x Sledgehammer tire strikes

Finish with 10 minutes of stretching

What can one pissed off woman accomplish?

What can one pissed off woman accomplish? See the pics below. I have found with my little wife the easiest way to motivate her is to tell her she can't do something. In the pics below she built everything (floor, cabinets, counter tops, vanity etc..) It's pretty impressive what a pissed off woman can do.

Kitchen, she actually routed the counter tops and built the entire cabinet system from scratch.

Bathroom

Vanity in the bathroom, everything done by one little woman.

24 April 2009
Friday
Warm-up
Dot Drill
10 Skin the cat
50 Rockers
Back Squats up to working sets

WOD
Back Squat 3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or more)

Rest 2- 3 minutes

5 Rounds for time
200 meter run
15 x Hanging Leg raises (toes must touch bar and legs must stay straight)
15 x Hand Stand Pushups

Finish with 10 minutes of stretching

23 April 09
Thursday
WOD
Power Clean
3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or more)

Rest 3 minutes

For Time:
30 Musle-ups (3 chest to bar pull-ups/3 rings to bicep dips = 1 muscle up)

Finish with 10 minutes stretching

Day 3
22 April 09
Wednesday
Warm-up
50 Double Unders
50 Push ups
3 Rope Climb
WOD
"Be careful what you wish for"
Complete as many rounds as possible in 20 minutes
Row 10 Calories
10 x Snatch Grip Deadlift (Bodyweight)
10 x Push Press (95 men/ 65 women)

DAY 2
21 April 09
Tuesday
Warm-up
Dot Drill
Vertical Jumps
10 Vertical Jumps for Height (rest 15 seconds between jumps and take your average for all the jumps for your score)

Standing Long Jumps
Do three sets of three successive standing long jumps.
(the measurement recorded is the total distance of the three jumps)

Box Jumping
A. Depth Jump 5 Reps
B. Down & Straight Up 5 Reps
C. Depth Jump to Box 5 Reps
D. Rapid Fire through Boxes* 2 Sets
E. Jump Over Boxes* 2 Sets
* OPTION: Jump to Big Box at end or Jump over Big Box.
Box Jumping Explained (to reiterate this is just the explanation of Box Jumping)
Begin by doing five jumps from a box about 20-inches high and landing in a hit position. Next, do five more jumps in the same manner, but this time recoil straight up as quickly as possible. On the next series, jump from one box, to the floor to the next box for five reps. Now you are ready to get after it.
You should set up three to five 20-inch boxes about three feet apart. Follow the
same procedure but jump continuously through all three to five boxes for two sets. Do it as fast as possible. The last drill is to jump over the boxes as fast as possible for two sets.

For time:
100 GHD Sit-ups
Finish with 10 minutes stretching

The "I SUCK" program of improvement.

I’ve come to the horrible realization that I SUCK at a lot of things to include, but not limited too: squatting with heavy weights, L-sit pull-ups, agility (I’m at least as clumsy our lovable Wabbitt), handstand push-ups, chest to the bar pull-ups, running (both short and long distances), deadlifting heavy weights, jumping ( it’s a toss up whether I suck more at jumping for height or distance) and flexibility, so that being said and this possibly being the longest sentence in history, I am going to venture into some uncharted waters over the next couple of months. You are more than welcome to join me, but be forewarned there will be many weird and unusual workouts in the months ahead. The results will probably resemble one of three things: I’ll be capable of doing cheetah flips and deadlifting volkswagons, or I’ll be seriously under-recovered and slip into a catatonic state, or the most likely case will find me a little bit older, with an even worse case of not giving a rats ass that I’m not as strong and fast as I use to be.

Things you can expect to see in the coming months: lots of dot drills, double unders galore, lots of squatting, power cleaning, deadlifting, shoulder pressing, L-sit pulluping (not sure if that’s a word), box jumping from all kinds of crazy heights, vertical and horizontal jumping, running, stretching and heavy Olympic lifting complexes. My suspicion is that if I SUCK at these things, then you probably SUCK at them too. I’m sure someone out there wants to know what to eat or at least say they want to know what to eat. I think most people know that they shouldn’t eat processed stuff like rice, cereals, and breads. The problem is having the discipline to not eat them, and I’m afraid that’s something I can’t provide, but I will offer heckling and calling you a shiftless fat-ass if you think it will help. So without further ado I give you the first day of the “I SUCK” program.

20 April 09
Monday

Warm-up
Dot Drill (reference link on right hand side of page)
30 Double unders
Box Squats up to working sets

WOD
Box Squats (height of box should put the crease of your hip about one inch below the knee)
3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or as many as possible, but know more than 10)
For the box squat you will normally use about 50% of your back squat max, for more information regarding the Box squat follow this link: http://www.t-nation.com/free_online_article/sports_body_training_performance/squatting_from_head_to_toe
Shoulder Press
3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or more)

Rest 3 minutes

For time:
4 Rounds
400 meter run
5 Pull-ups
10 Push-ups
15 Air squats

Flexibility
Finish with 10 minutes stretching (reference link on right hand side of page)

17 April 09
Friday
WOD

For Time:
Deadlift x 5
Thruster x5

Deadlift x 4
Thruster x4

Deadlift x 3
Thruster x3

Deadlift x 2
Thruster x2

Deadlift x 1
Thruster x1

Rest 1 1/2 minutes

Run 1 mile

Deadlift Weight: Men 280/Women 195
Thruster Weight: Men 135/Women 95
Scale weight to ability.

16 April 09

Thursday

WOD

In our house 16th of April is "The Boog's" (full christian nickname is Booger) birthday. So today's WOD will be in honor of

"The Boog"

For Time

3 Rounds

400 meter run

21 Pull-ups

10 28 inch Box Jumps

Time to beat 10 minutes

15 April 09
Wednesday
WOD

For Time:

3 Rounds
Handstand Push-Ups
Ring Dips
Push-Ups

1st Round: 21 reps
2nd Round: 15 reps
3rd Round: 9 reps

14 April 09
Tuesday
WOD
Back Squat 10 sets of 2 @ 80% max (1 minute rest between sets)

rest 3-5 minutes

For time:
5 Rounds

15 KB Swings (men 70lbs/women 50lbs)
15 KB Sumo Deadlift High Pulls (men 70lbs/ women 50lbs)

13 April 09
Monday
WOD
For time:
21 x Push Press
21 x Pull-ups

18 x Push Press
18 x Pull-ups

15 x Push Press
15 x Pull-ups

12 x Push Press
12 x Pull-ups

9 x Push Press
9 x Pull-ups

6 x Push Press
6 x Pull-ups

3 x Push Press
3 x Pull-ups

Push Press weight: 95lbs men/65lbs women

10 April 09
Friday
WOD
For Time:
3 Rounds
Powerclean x 10 (Bodyweight )
Benchpress x 10 (Bodyweight)

09 April 09
Thursday
WOD
4 Rounds for time:
400 meter run
50 Air squats

08 April 09
Wednesday
WOD

Front Squat 3 x 5 reps (as heavy as possible, rest 3 minutes between sets)

WOD
21 Thrusters 95lb men/65lb women
21 Skin the cat
15 Thrusters
15 Skin the cat
9 Thrusters
9 Skin the cat

For Skin the cat demo: http://www.youtube.com/watch?v=T-TpLJYJU5o

07 April 09
Tuesday
WOD
For 30 minutes on the minute every minute do the following:
5 x Chest to the bar pull-ups (reps don't count unless the bar touches the chest)
5 x GHD sit-ups or knee to elbows (GHD SU one hand must touch the floor on the way back and KTEs the knees must touch the elbows)

If you go over your minute, just do as many as possible in 30 minutes.

06 April 09
Monday
WOD
Bench Press 3 sets of 5 reps as heavy as possible (rest 3 minutes between sets)

rest 3 minutes

For time:
3 rounds
400 meter run
15 Overhead squats (95lbs men/65lbs women)
15 burpees (done with a push-up and clap the hands overhead)

03 April 09
Friday
WOD
Deadlift (find your one rep max)

Finish with the following:
Complete as many rounds in 20 minutes as possible of:
400 meter run
7 x Deadlift 225m/155w

02 April 09
Thursday
WOD
Shoulder Press (find your 1 rep max)

rest 3 minutes then...

5 Rounds
Handstand Push-ups (as many reps as possible or hold the handstand for time)
25 meter shuttle Farmers Walk w/Dumbbells (the combined weight of the dumbbells should equal 75% of your bodyweight)

This not a timed event, rest two minutes between rounds. Your score for the farmers walk shuttle will equal the number of 25 meter legs you are able to complete without putting the weight down.