Archive for April, 2012

Maxin out

Posted: April 26, 2012 in WODs

15 minutes to establish a 1 rm deadlift

6 rounds
10 dl 225/155
10 air squats
200m run
Rest 30 seconds

Wow is all I gotta say today….. Just wow! EVERYONE pr’d their deadlift today most flying right by their old number. Great job gutting it out I love seeing improvement every time we come around to tasting no matter what it is.
Then the wod was a nasty combo of deadlifts with running. This combo tears up the lower back which makes running super tough. Keepin that slight forward lean is critical to keep the run efficient. Otherwise you might as well be running backwards! Good job today again guys I love it and really stretch it out tonight your gonna feel that tomorrow



Our first sprint

Posted: April 24, 2012 in WODs

3 attempts at ME double unders
500m sprint for time

4 rounds
45 sec ME pull ups
Rest 15 sec
45 sec ME 5 front squat+3 push jerk 135/95
Rest 15 sec

Today was full out efforts and sprints! It was a chance to really push yourself to the edge and see how far you’ve come in a short amount of time. Nice job to those that braved the smaller bands on pull ups you guys are getting close to no assistance I’m excited!
And don’t forget about the row, I finally dropped the 500 meter row for time on ya and now you all understand the pain of the rower! Hahaha I live it. Great job guys stretch and drink lots of water


Jack be nimble jack be quick

Posted: April 22, 2012 in WODs

In teams of 2 complete the following:
15 deadlifts each 225/155
50 wall balls
15 deadlifts
50 wall balls

*partner A can only deadlift while partner B hangs from the pull ups and vise versa
Here’s the kicker…..
*every third minute on the third minute the team must run a 200. You cannot start working again until both partners are back

Freakin awesome day today! You guys did great and it was super fun to watch. For those I can’t reach to motivate by yelling and screaming I’ve found a new way! Everyone hates running so what better way, the longer you take and the more rest you take during movements the more you get to run! Yes! So I named this wod jack be nimble jack be quick and jack better also be strong as shit! Haha good job guys



Posted: April 22, 2012 in WODs

5×3 hang clean

Deadlifts 225/155

Nice work today getting to know Diane! She short but not so sweet, but a great and classic combination of pulling then pushing. Go hard on each because essentially you are resting the body group while on the other movement. The only limiting factor here is breath. Remember to push hard everyday that the only way we get better. Be comfortable being uncomfortable!


5 minutes of heaven

Posted: April 19, 2012 in Uncategorized

BB gymnastics:

every 30 seconds for 5 minutes complete 2 snatches


every 30 seconds for 5 minutes complete 1 clean and jerk


25 wall balls

30 heavy vertical KB swings

40 sit ups

25 push ups

30 KB deadlifts

15 TTB

ask people in the gym about our new stint with olympic lifting and they will probably tell you thats its tougher than the actual wods! ive seen more sweat dripping from that than our workouts the past couple day haha but great work so far this week. todays wod was a fun one today you guys are all killing it lately i want you to keep it up, keep showing up and keep giving it your all every one of you will be qualifying for the games next year! speaking of that they posted the wods roselle and i will be having to complete yesterday so check out the think and leave a comment of what you thoughts are on the wods…..

5×2 of the following complex
1 hang clean
1 push press
1 front squat
1 push jerk
*each set is the complex completed twice through without putting the bar down

3xME handstand push ups

100 double unders
20 pistols (10l/10r)
10 push jerk 155/105

Ah yes another busy day in the hood! Everyone came through the gym and got better today, that’s what we do! I’m liking what I’m seeing on the strength we are starting to implement in the gym form and body awareness is al ready starting to improve. You guys are gonna be throwing weight around with the efficiency of an Olympian real soon….
Double unders are still proving to be a tough skill I just want you all to know these are attainable, but they need to be practiced. It’s a neurological skill acquired through practice so if your in a few minutes early pick up a rope and go for it! Good job today guys


BB gymnastics

Posted: April 17, 2012 in WODs

5×2 snatch complex
1 hang snatch
1 ohs
1 snatch balance
1 ohs
Complete sequence twice for 1 set

400m run
Rest 2 min
25 sdhp 75/45
Rest 2 min
400m run
Rest 1:30
25 sdhp
Rest 1:30
400m run
Rest 1 min
25 sdhp

So I thought I would let the rest of you in on this little secret that I found that helped me pr my squat snatch I. About 3 weeks by 20lbs and I think I might make a bigger jump the next time I max. The secret is barbell gymnastics! These. Awry little treats are very difficult at first but when you get them down all kinds of other movements including the Olympic lifts will improve dramatically. Great job just stick with it and you will be happy when you come out the other side.

Now the wod was another monster, that was a good one and had my lungs burning By the end. Tough to keep hittin the max effort attempts and maintain your all out top end pace. Good work guys come it ready to work tomorrow we got a fun one!