Monthly Archives: March 2014

Day 36: Tuesday, April 1

Photo: Scott Laird and his better half in Malaysia:)

  • Scott Laird in Thailand with Amelia Douglas

STRENGTH:

  • 5, 3, 1 reps of Cleans @ 85%, 90% and 95%

Met-Con WOD:

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

14-5mainsite4-sjdbye7897333_th.jpg

 

Advertisements

Day 35: Monday, March 31

 

 

  • not terribly complicated is it!

BY the way, you folks did an exceptional job on Friday!

  • Today we start Week 3 of Wendler
  •  Remember that you are to go for broke on the last set (a set of 1) – as in pushing for more than 1 rep if you can safely do so
  • the entire purpose of using this program is that it allows us to progressively become stronger according to a plan (a purposeful plan)

STRENGTH:

  • 5, 3, 1 reps of Bench Press @ 85%, 90% and 95%
  • 3 sets of 5 Pendlay Rows (heavier than last week)

Met-Con WOD:

  • do the WOD that you did not do on Friday!

WOD #1:

Linda “Lite” working in groups of 3 of similar strength

10-9-8-7-6-5-4-3-2-1 of the following:

  • Bench Press @ 65% of your max
  • Deadlift @ 65% of your max
  • Power Clean @ 65% of your max

WOD #2:

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars (can be scaled)
  • 40 Wall ball shots, 20lb/14lb foot target
  • 30 cleans, 135 lb/95lb (can be scaled)
  • 20 muscle-ups

Day 34: Friday, March 28

 

  • we will be performing this workout next week!

STRENGTH:

  • 3 sets of 3 Deadlifts @ 80%, 85% and 90%

Met-Con WOD:  

  • you have a choice of 1 of the following workouts
  • you will do the other workout on Monday

WOD #1:

Linda “Lite” working in groups of 3 of similar strength

10-9-8-7-6-5-4-3-2-1 of the following:

  • Bench Press @ 65% of your max
  • Deadlift @ 65% of your max
  • Power Clean @ 65% of your max

WOD #2:

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars (can be scaled
  • 40 Wall ball shots, 20lb/14lb foot target
  • 30 cleans, 135 lb/95lb (can be scaled)
  • 20 muscle-ups

Day 33: Thursday, March 27

http://www.jtsstrength.com/articles/2014/03/25/get-strong-first-goals-depend/

STRENGTH:

  • 3 sets of 3 Strict Shoulder Press @ 80%, 85% and 90%

Met-Con WOD:

BODYWEIGHT “FIGHT GONE BAD”:

  • 1 minute at each station
  • no rest between stations
  • 1 minute rest between rounds

Air Squats

Hand Release Push Ups

Strict Pull Ups

Sit to Stand

Burpees

 

Day 32: Wednesday, March 26

This picture and the following quote are taken from Coach Sommer of Gymnastic Bodies

Photo: Mediocrity</p><br /><br />
<p>It continually astounds me how many people consciously choose mediocrity.  They claim that they are seeking excellence, but they won’t follow proper progressions. They don’t want to train hard.  They refuse to follow the advice of experts.  They whine about being bored.  </p><br /><br />
<p>The mediocre insist on freedom from structure and stress.  They float about like a butterfly, sampling a little of this and a little of that.  God forbid that a trickle of sweat might mar their placid, content faces.  They need to be tickled and entertained.  They need constant validation; someone eternally whispering in their ear ... you are special ... you are unique.  They wallow in a sea of unearned self esteem. </p><br /><br />
<p>And then one day they realize that all of their training has been a sham.  Really nothing more than a glorified edition of adult t-ball where everyone always wins; when in reality no one has.</p><br /><br />
<p>And they moan about how ‘hard’ they have worked with nothing to show for it.</p><br /><br />
<p>Get a grip, people.  Strength does not work that way.  You must earn what you get.  If you want to get strong, pay the price.  Stop prancing about on the sidelines and buckle down.  The knowledge is here; use it.</p><br /><br />
<p>More sweat.  More sacrifice.  Less bullshit.</p><br /><br />
<p>End of rant. </p><br /><br />
<p>Coach Sommer

 

 

 

 

 

Mediocrity
It continually astounds me how many people consciously choose mediocrity. They claim that they are seeking excellence, but they won’t follow proper progressions. They don’t want to train hard. They refuse to follow the advice of experts. They whine about being bored.The mediocre insist on freedom from structure and stress. They float about like a butterfly, sampling a little of this and a little of that. God forbid that a trickle of sweat might mar their placid, content faces. They need to be tickled and entertained. They need constant validation; someone eternally whispering in their ear … you are special … you are unique. They wallow in a sea of unearned self esteem.And then one day they realize that all of their training has been a sham. Really nothing more than a glorified edition of adult t-ball where everyone always wins; when in reality no one has.

And they moan about how ‘hard’ they have worked with nothing to show for it.

Get a grip, people. Strength does not work that way. You must earn what you get. If you want to get strong, pay the price. Stop prancing about on the sidelines and buckle down. The knowledge is here; use it.

More sweat. More sacrifice. Less bullshit.

STRENGTH:
  • 3 sets of 3 reps of Squats

Met-Con WOD:

15 Minute  Ladder AMRAP 

  • At 5:00 and 10:00 you must stop what you are doing and run an inner loop lap

 

 Rx 95M/55W

  • 1 Deadlift
    1 Power Clean
    1 Front Squat
    2 Deadlifts
    2 Power Cleans
    2 Front Squats
    3 Deadlifts
    3 Power Cleans
    3 Front Squats
    and so forth until the time limit is up!

FINISHER:

  • Wall Walks or Handstand Push Ups or Handstand Holds
  • Heavy Ass Farmer’s Carry length of inner hallway and back

Day 31: Tuesday, March 25

photo-46

Pursuit with excellence and integrity in mind becomes incredibly important in athletics because we’re putting our bodies on the line.  In the heat of competition it’s easy to take for granted that our health will always be there for us.  Personally, I want the students at Bulls College Prep, my son, or anyone else, to be able to watch me perform a workout and not have to explain to them why they shouldn’t move how I move. Vince Lombardi said, “practice does not make perfect, only perfect practice makes perfect.”  While I don’t subscribe to perfectionism, I do believe in striving for that standard every day in the gym.  Diligent practice.  From warm ups to conditioning to skill work,  what we do in training will be reflected when competition time comes- and more importantly, reflected in the impact on our bodies. (Elizabeth Akinwale – mother, CrossFitter extraordinaire)

 

 

STRENGTH:

  • 3 sets of 3 reps of Bench Press @ 80%, 85% and 90%
  • 3 sets of 3 reps of Cleans @ 80%, 85% and 90%

Met-Con WOD:

  • you can do this workout in a group of 3 if you wish

AMRAP in 3 Minutes

  • 10 Push Press/Jerk 75/35
  • 10 KB Swings
  • 10 Burpees

REST 2 MINUTES

AMRAP in 4 Minutes

  • 10 Push Press/Jerk 75/35
  • 10 KB Swings
  • 10 Burpees

REST 2 MINUTES

AMRAP in 5 Minutes

  •  10 Push Press/Jerk 75/35
  • 10 KB Swings
  • 10 Burpees

Day 30: Monday, March 24

 

  • I had the pleasure to attend a world-class seminar with Strength and Conditioning guru Dan John at CrossFit Guelph this weekend – I have learned many new things that I will implement in our training regimen!
  • I also had the distinct pleasure to have dinner with Dr. Stuart McGill, a world-leading specialist on Spinal Research!
  • On other fronts, we are heading into Week 2 of our Wendler program. Because we have Bob Koblovsky in to teach us some martial arts today, we will double up on the Strength component tomorrow!

Day 28: Friday, March 21

STRENGTH:

  • 3 sets of 5 reps of Deadlift @ 75%, 80% and 85%

Met-Con WOD:

  • We will scale this workout accordingly depending on your strength levels

Workout 14.3

Complete as many reps as possible in 8 minutes of:

  • 135-lb/95 lb. deadlifts, 10 reps
  • 15 box jumps, 24-inch/20-inch
  • 185l/135lb. deadlifts, 15 reps
  • 15 box jumps, 24-inch /20-inch
  • 225-lb/155lb. deadlifts, 20 reps
  • 15 box jumps, 24-inch/20-inch
  • 275-lb/185lb. deadlifts, 25 reps
  • 15 box jumps, 24-inch/20-inch
  • 315-lb/205lb. deadlifts, 30 reps
  • 15 box jumps, 24-inch/20-inch
  • 365-lb/225lb. deadlifts, 35 reps
  • 15 box jumps, 24-inch/20-inch

.

14-3mainsite_slkdfjiun3esd_th.jpg

Day 28: Thursday, March 20

picture

 

 

 

 

 

 

STRENGTH:

  • 3 sets of 5 reps of Strict Press @ 75%, 80% and 85%

Met-Con WOD:

4 minute AMRAP:

  • 10 Goblet Squats
  • 30 DUs or 30 singles

Rest 1 minute

4 minute AMRAP:

  • 10 Push Press 75/45
  • 10 Sit Ups

Rest 1 minute

4 minute AMRAP:

  • 10 Thrusters 75/45
  • 10 Jumping Lunges

FINISHER:

  • 10 Batwings

bat-wings1

  • 10 Single Knee KB Press (10 R/10L)

Day 27: Wednesday, March 19

STRENGTH:

  • 3 sets of 5 reps of Back Squats @ 75%, 80% and 85% of your Training Max

Met-Con WOD:

  • 10 Front squats @ 60% of Front Squat Max
  • 10 Floor Wipers
  • 2 sprints in the hallway
  • 8 Front Squats
  • 10 Hollow Rocks
  • do 2 sets of stairs
  • 6 Front Squats
  • 10 Deadbugs with KB press
  • 2 sprints in the hallway
  • 4 Front Squats
  • 10 GHD Sit Ups
  • 2 laps of the hallway
  • 2 Front Squats
  • 10 V-Ups
  • 2 sprints in the hallway

FINISHER:

  • attempt to do a few cartwheels (I will demo)