28 March 2014

Warm Up:

Screw it, we're running outside.
2 Rnds:
400 m Run
2 Wall Walks
10 Sit Ups

Mobility:  Shoulders Shoulders Shoulders

SKILL WORK:  ALL SETS ARE FOR QUALITY
3 sets bear walk around boxes (handstand walk practice)
5 x 3 perfect form push up
5 x 3 negative pull ups
5 x 3 negative ring dips
3 sets max superman hold

WOD:

5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

CASH OUT:  Tabata Calf raises (use wall for support)

27 March 2014

Warm Up:
Glassman (if you cannot do unbanded pull ups/ring dips, do negatives)

Mobility

Strength:  5 x 3 Snatch Pulls (beginner) / Hang Muscle snatch (intermediate)
Advanced:  4 x 6 Hang speed snatch

WOD:
A)  20 MIN EMOM
2 OHS (off the floor, pick a suitable weight. RX is 70%)
1 T & B short shuttle

B)  10 MIN EMOM
100m Row or 25 DU

Silvers:
Glassman warm up (with negatives)
Squat therapy
Mobility

Skill:  Med ball cleans

Strength:  6 x 4 PUSH PRESS

WOD:  20 MIN EMOM
2 Med ball cleans
1 length shuttle sprint

26 Mar 2014

Warm Up
Dynamics
Mobility
Front Squat skill transfers

Strength:
Front Squat
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 90%
Set 4 – 5 reps @ 75-80%
Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets

WOD:  8 MIN CAP
Complete as much as possible:

Rx 95/65

3 Front Squat/3 Burpees/3 Short Shuttle Lengths
6 Front Squat/6 Burpees/6 Short Shuttle Lengths
and so on, adding 3 reps each round

25 Mar 2014

Warm Up:
100 DU's
Squat therapy
Mobility - 15 minutes

Tabata short shuttles (red to red)

WOD:
15 Minute circuit, 1 min at each station, score is rep count, for rowing 10m= 1 rep

Turkish Get Ups (no load)
Rowing
Box Dips
Hollow Rocks
Lunges (no load)

Silvers:
200 single skips OR 40 DU attempts
Squat therapy
Mobility

SKILL/STRENGTH:  3 x 3 per side TGU

WOD:  Same as regular class, replace hollow rocks with sit ups if necessary

24 Mar 2014

Warm Up:
20 laps around the gym
Burgener & Skill Transfer with dowel

3 sets of 2 reps with bar:  Clean Pull/Muscle/Dynamic (=1rep)  Make sure you lead with your elbows, stay long in the body, and stay on those toes at the top of the pull and muscle.

SKILL WORK:  Tabata mobility (16 mins total)
One tabata of each pose:
Warrior 1 -p.54
Warrior 2 - p.56
Eagle - p.41
Intense side stretch p.65
Cobra p.81

Strength:  4 x 5 Romanian Deadlifts @ 40% 1RM Back Squat weight

10 MIN EMOM:
2 reps of clean pull/clean dynamic into full squat combo
(Beginner's and intermediate will do this from the high hang / hang; advanced from the floor)

CamWODia

On March 22, 2014 we will be holding a fundraiser for ABC's and Rice . This is a fantastic organization run by a fellow Canadian that is completed funded via donations.  Their mission statement is "No child forgotten" and they are committed to this mantra.  They keep children in school by subsidizing the student's families with food.  Madi will be heading out there again in May (along with Jak and her sister Jessie) to volunteer again.  This fundraiser is NOT to support the trip;  all funds will be wired directly to ABC's and Rice for their farm and school.  Please consider supporting us at our wod Saturday, Mar. 22.  Kid's WOD goes down first @ 9:00 am.  All donations over $25 will receive a free shirt.  Thanks in advance for your support!  Here's a little background video for your viewing pleasure :)

Post by Tammy Durand.

21 March 2014

Warm Up:
Dynamics

SKILL:  20 mins open gym (#14.4 open prep for open participants)

WOD:  5K Row for time

This is a mental exercise as much as it is physical.  If you are reading this and deciding to cherry pick this wod, I KNOW WHERE YOU LIVE!  Shut your brain off and get your butt to the gym.