01 Dec 09
Tuesday
Warm-up
3 rounds
30 second Hand Stand Hold, followed immediately by 3 reps
10 Kipping Pullups to the Chest
20 second L-sit hold
10 x Back extenstion
15 x Air squats (increase speed each round)
10 x Double Unders

Strength Work
Deadlift 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
5 rounds for time:
15 x Thrusters 95lbs men/65lbs women
15 x Kettlebell Swings 55lbs men/35lbs women

Finish with 10 minutes of stretching.

30 November 09
Monday
Warm-up
5 x Overhead lunges with25lb plate (5 per leg)
Ring Holds 15 seconds (go to the extended position of a dip and hold for 15 seconds, forearms should not touch rings)
3 x muscle rows
10 second frog stand
10 x box jumps 20 inch (work on speed)
10 x double unders

Strength Work
Back squat3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
21 L-Sit Pullups
15 Overhead squats 135 men/95lbs women

15 L-Sit Pullups
9 Overhead squats 135 men/95lbs women

9 L-Sit Pullups
6 Overhead squats 135 men/95lbs women

Finish with 10 minutes of stretching.

Interval work
3 x 400 meter run
4 x 200 meter run
5 x 100 meter run

Rest equals work: example 400 meter run 90 seconds work/90 seconds rest

28 Novemeber 09
Saturday
Warm-up
10 x Overhead squat
5 x HSPU
5 x L-sit Pulls
Frog Stand 10 seconds
5 x Romanian Deadlifts men 135/women 95
See RDL example: http://www.youtube.com/watch?v=PnBREGM7pE0

WOD
3 rounds for time
5x Clean and Jerk (Bodyweight)
500 meter Row

Finish with 10 minutes of stretching.

27 Nov 09
Friday
Warm-up
3 sets of:
Overhead squat with PVC pipe x 15
Dead-hang pull-ups x 5 (add weight if necessary)
Muscle-up rows x 3
L-sit on the rings x 10 seconds
Back extensions x 10 reps

Strength Work
Front squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.

Strength Endurance
Back Squat
1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)

WOD
For time
3 rounds
21 Pullups
21 Jumping Squats with 45lb bar

Interval Work (If possible do at least 2 hours after main WOD)

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.

Finish with 10 minutes of stretching.

26 Nov 09
Thursday
Warm-up
5 sets of:
HSPU x 5 reps
Frog stand x 10 seconds

Frog stands with bent elbows. After you acquire your balance and build up to a 1 minute hold the next step is Frog stands with straight arms.

warm-up continued
3 sets of:
Pistols x 5 (each leg): If you can't do a full pistol, do partials on bench and eventually work your way down to the full pistol
Good Mornings x 10 reps use a 45lb bar

WOD
As many rounds as possible in 20 minutes.
400 meter run
25 Ring Dips (If no rings are available sub with 50 push-ups)

Finish with 10 minutes of stretching.

25 November 09
Wednesday
Warm-up
800 meter jog
POSE running Drills
3 x 100 meter stride outs

5K run or row

Breaking News again from downtown Vass

It appears yesterday's headline was not exactly correct with regards to the Hound being the fastest man in Vass. The reporter has un-named sources that intercepted some emails regarding climate change and it appears our "Hound" is a hoax of the highest order. Apparently, Hound entered the lame, broke, and wore out category and by the skin of his teeth won the class. Hounds claim of breaking the sound barrier was actually a misstatement, according those at the race the only thing Hound broke was wind. But don't totally discredit the Hound, he has helped turn his wife into a snatching machine. Hound if you haven't figured it out, I'm home on leave and have way too much time on my hands. BTW if Chrissy had that easy of time with Isabella, then you should have her give Grace a go next week.

24 November 09
Tuesday
Breaking News
Hound "The Fastest Man in Vass"

Warm-up
3 sets of:
Dead-hang pull-ups x 5
Muscle-up rows x 3 (place feet on the floor and use them to assist you thru the MU)
Kipping Pull-ups to the chest x 3
Tuck L-sit on the rings x 10 seconds (keep the elbows locked)
Back extensions x 10 reps
Overhead squat with PVC pipe x 15 reps


Strength Work
Deadlift
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.

1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)

rest 5 minutes

WOD
5 Rounds
7 x Snatch 95lbs men/65lbs women
11 x Box Jumps 24 inch

Finish with 10 minutes of stretching.

23 November 09
Monday
I normally don't post everything I do because it's just to damn tedious and I tend wing things once I hit the gym. But over the next 5 weeks I'll post everything from warm-ups to stretching. If you have questions about something, just drop me a line in the comments for that day.
Warm-up
3 rounds
15 overhead squats with PVC pipe
10 pull-ups
25 push-ups
25 sit-ups
10 back extensions
I take my time and work on technique for these movements.

Strength Work
Back squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.

WOD 1
As many rounds as possible in 10 minutes:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Use a 20 pound vest for the entire workout.

Rest 3 minutes
Practice L-sit holds

WOD 2
If possible do this WOD 2 to 3 hours after WOD 1 or at the end of the day.
Warm-up
800 meter jog
3 x 100 stride outs

6 x 200 meter run (rest 45 seconds between each run)

Finish with 1o minutes of stretching.

21 November 09
Saturday
Starting monday this blog will start following a 2 on 1 off followed by a 3 on 1 off schedule. I will post more about the specifics of the changes on Sunday. Sunday's WOD will be a 10K Tempo run or rest if necessary.
WOD 1
Snatch Big 21 progression.
WOD
3 Rounds for time:
7 x Thrusters 135lbs men/95lbs men
500 meter row

Finish with 10 minutes of stretching.

19 Novemeber 09
Thursday
WOD
For Time
5 x Power Clean (weight = bodyweight)
21 x Pullups

3 x Power Clean (weight = bodyweight)
15 x Pullups

1 x Power Clean (weight=bodyweight)
9 x Pullups

Finish with 10 minutes of stretching.

18 Nov 09
Wednesday
For time:
21 x Front Squat 95lbs men/65lbs women
21 x Handstand push-ups

15 x Front Squat 95lbs men/65lbs women
15 x Handstand push-ups

9 x Front Squat 95lbs men/65lbs women
9 x Handstand push-ups

Finish with 10 minutes of stretching.

17 November 09
Tuesday
WOD
For time:
3 Rounds
5 x Deadlift 275lbs men/210lbs women
400 meter run

Finish with 10 minutes of stretching.

15 Nov 09
Sunday
WOD
For time:
Run 1 mile
then 3 rounds of
21 Kbell swings 70lb men/55lb women
21 Pullups

Finish with 10 minutes of stretching.

14 November 09
Satruday
WOD
"The Hound's Magic"
Complete as many reps as possible of:
Wallball
Burpees
Alternating movements each min, for 10min.Weights: 20 men/14 women

Finish with 10 minutes of stretching.

13 November 09
Friday
WOD 1
3 rounds
5 x Deadlift 225 lbs men/160lbs women
7 x Squat Cleans 135lbs men/95lbs women
9 x Push Jerks 135lbs men/95lbs women

WOD 2
1 x 800 meter run
Rest 3 minutes
2 x 600 meter run
Rest 2 minutes between each 600 meter run
3 x 400 meter run
Rest 1 minute between each 400 meter run
4 x 200 meter run
Rest 30 seconds between each 200 meter run


Finish with 10 minutes of stretching.

11 Nov 09
WOD 1
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD 2
9 Rounds
200 meters
11 Swings 55lbs men/35lbs women
11 Pull-ups

Finish with 10 minutes of stretching.

10 November 09
Tuesday
WOD 1
Power clean 5 sets of 3 reps
Use the same weight in every set, if successful then the next time you see this workout go up 5 pounds.

WOD 2
5 rounds
10 x Hang Power Snatch 75lbs men/55lbs women
10 x Burpees (include push up, jump, and clap overhead)

Finish with 10 minutes of stretching.

09 Nov 09
Monday
Pullup max: as many as possible in one set.
3 mile run for time.
Finish with 10 minutes of strecthing.

07 Nov 09
Saturday
WOD
21-15-9 rep rounds of:
Box Jump 24 inch
Kettlebell Swings (1.5 Pood)
75 lb Sumo Deadlift High Pull

Finish with 10 minutes of stretching.

06 Nov 09
Friday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD 2
500m row/500m run
5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex

400m row/400m run
4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

300m row/300m run
3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

200m row/200m run
2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

100m row/100m run
1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
Weight RX’d at 95lbs for Men, 65lbs for Women.

Finish with 10 minutes of stretching.

"Little Jack", this little guy was donated to us by fate and has quickly established a scholarship program for our Veterinarian's children. Had the bells removed today and will fund the rest of his projects thru heartworm therapy. My "take a knee, drink water, and face out" advice doesn't seem to be a cure for any of his ailments. BTW Little Jack, the Vet's daughter called and left you a message to remind you of the upcoming school semester and her book requirements.

05 Nov 09
Thursday
WOD 1
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

rest

WOD 2
3 Rounds for time.
400 meter run
21 Wall ball shots 20lb ball
12 Knee to elbows

Finish with 10 minutes of stretching.

04 Nov 09
Wednesday
Active Rest

Or

5K run

03 Nov 09
Tuesday
WOD 1
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD 2
AMRAP in 20 minutes of:
5 Pullups
7 Push-Press (95 lbs men; 45 lbs women)
15 Squats

Finish with 10 minutes of stretching.

02 November 09
Monday
For time:
5 Rounds
30 Double unders
30 Sit-ups

Rest 3-5 minutes

Run 6 x 440 yards
Rest should equal time to complete 440 yards.

Finish with 10 minutes of stretching.