Wednesday, June 30, 2010

Kicking it in my Garage

The Day i got back from the Oly Cert @ The Athlete Lab i had to build this garage platform(specs from Mikes Gym) to get my ass going!!! Let me tell you convenience is amazing and it's better than any platform i've been on yet!!! All this was built for under $200 and if you look online many companies are charging upwards of $1000...home built is what we're about! 1 of many more things in the making!

06/30 Wednesday WOD

Strength
Weighted Dips 8x8x8
Deadlift 1x1x1x1

WOD
12 Rounds
250m Row
10 Burpees

Burpees
86

Monday, June 28, 2010

8 Weeks to experience another great Challenge!!!

06/28 Monday WOD

"Nancy" Challenge begins!
5 Rounds
400m Run
15 Overhead Squats (95#)

Burpees
84

Tuesday, June 15, 2010

06/15 Tuesday WOD

Wall Ball Ladder

3mins rest followed by

WOD
3 Rounds
40 Situps
35 Box Jumps
30 KB Swings
25 Burpees
20 Pullups
15 DB Push Presses

Burpees
71

Monday, June 14, 2010

Turkish Get-Up for Entire Body Strength

SURE, IT HAS AN ODD name. But what the Turkish get-up may lack in creative panache, it more than makes up for in effectiveness. This total-body strength move first made fashionable by old-time strongmen--you know, the ones you've seen in black-and-white photos with unitards and handlebar mustaches--is being resurrected by today's power-lifters, weightlifters and even disciples of CrossFit training for its ability to build freakish strength from head to toe.

The Turkish get-up strengthens your core, all your major muscle groups, smaller stabilizers, tendons and ligaments. In addition, it improves power, flexibility and shoulder stability. And all it requires is, as the name implies, getting up from the floor in a predetermined way.
-taken from Muscle & Fitenss, April 2008, by Sean Wixman06/14 Tuesday WOD

06/14 Monday WOD

Strength
Bench Press 5x5x5
Weighted Dips 8x8x8
Barbell Turkish Get-Ups 3x3x2x2x1

WOD
5 Rounds
3 Bar Muscle Ups
15 Pushups

Burpees
70


Saturday, June 12, 2010

06/12 Saturday WOD

50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

Burpees
68

Wednesday, June 9, 2010

King Kettlebell Snatch


If you had the choice to do one Kettlebell lift what would it be? You better have said the Kettlbell Snatch!!! It is the king of KB lifts and is both fluid and wicked in the power it generates. Doing the KB Snatch will form rock hard back and hips that will be immune to injury, along with ironman like carido. High rep snatchs will enable willpower and tolerance to pain. The push up has been replaced by the KB Snatch in the U.S. Secret Service Counter Assault Team test of physical strength and conditioning. It is amazing and effective! One thing to remember, just like any heavy iron that you put over your head, it is imperative that you learn and execute the movement correctly.

06/05 Wednesday WOD

21 Kettlebell Snatches each arm (1.5 pood)
32 Pushups
43 Squats
Kettlebell Goblet run
15 Kettlebell Snatches each arm
26 Pushups
37 Squats
Kettlebell Goblet run
9 Kettlebell Snatches each arm
20 Pushups
31 Squats
Kettlebell Goblet run

Burpees
65

Tuesday, June 8, 2010

Tenacious Tuesday!

06/09 Tuesday WOD

"The Seven"
7 Rounds
7 Handstand Pushups
7 Thrusters 135lbs
7 Knees 2 Elbows
7 Deadlifts 245lbs
7 Burpees
7 Kettlebell Swings 2 pood
7 Pullups

Burpees
64

Monday, June 7, 2010

MONDAY!!!

A couple less Park WOD celebratory cocktails over the weekend sure would have been a good idea, knowing that this weeks workouts were gonna be a doozie!

06/07 Monday WOD

Strength
Bench Press 5x5x5
Weighted Dips 8x8x8

WOD
25 Burpees
5 Rounds of 15 DB Push Press (35lb ea arm) & 150m Farmers Carry
25 Burpees
500m Row
150 Double Unders

Burpees
63

Saturday, June 5, 2010

First Park WOD!!!

4 of us ventured over to Lindenwood Park in Fargo this morning for our first Park WOD! It was a beautiful morning and the wod was a real tester with all of us coming in close to the 3omin mark. What a great way to enjoy the outdoors!

06/05 Saturday Park WOD

3 Rounds
40 KB Swings
30 KB Thrusters
20 Sandbag Cleans
150m Sandbag Run

Burpees
61

Friday, June 4, 2010

Active Rest...I call it Golf

Thursday, June 3, 2010

Grip it good!!!

06/02 Wednesday WOD

Strength
Back Squat 5x5x5

WOD
3 Rounds @ 95lbs*
1 Snatch
2 OH Squats
3 Thrusters
4 PushPress
5 Hang Cleans

then

3 Rounds*
1 L-Pullup
2 Toes 2 Bar
3 Chest 2 Bar
4 Knees 2 Elbows
5 Pullups any type
400m Run

*If at any time you let got of either the barbell or pullup bar, you immediately drop and do 5 burpees as a penalty...after finishing the burpees, start back up on the movement you failed at.

Burpees
58

Tuesday, June 1, 2010

Back at it!


06/01 Tuesday WOD

Strength
Bench Press 5x5x5
Weighted Dips 7x7x7

WOD
5 Rounds
5 Power Snatches 95lbs
15 Overhead Squats 95lbs
30 Double Unders

Burpees
57