Saturday Evening  1730

Its Anne-Marie Young, (aka Mighty Mouse) Back to school us in the Olympic Lifts.

So Remember 5:30! Be There! Or Be Weak!

Josh 'ie's B-Day Extravangza 

1630 Friday

30 Wall climbs
60 Air Squats
3x Farmer Walk (parade square length and back is 1)
60 Pushups
40 Knocked-Downs
60 Burpees
40 KB swings

Wed Night!

We Ride! with a little of this:

Shoulder Mobility Work

Shoulder Press
5-5-5-3-3

KettleBell Squat & Thruster Tech.


Then

WOD

10 rounds
KB Snatch (53#/36#) 10-9-8-7-6-5-4-3-2-1x
Burpee 1-2-3-4-5-6-7-8-9-10x
KB thruster (2x53#/36#) 10-9-8-7-6-5-4-3-2-1x

Seeing as its a Track Day; What are your thoughts on Englands new Uniform?

Monday Night

1930

Sprints and Lifts 

Warm Up

Accelerations

2x20m    70%

1x30m    90%

1x40m    95%

WOD

3 x 20 Flying Start (20m Run-up, 20m Accel)

4 minutes between runs

3 x 30 (20m Run-up, 30m Accel)

5 minutes between runs

1 x  120 (90%)

 Lifts

Power Snatch 
5x3
3x2
2x1


(time depending) 
Shoulder Press

Friday Night

Remember 1630 (thats 4:30)



Turkish Get Ups
Skill
then 3x4 of 25,35,55


4 rounds
10x Pull-ups (m)
20x Push-ups
Sprint 50 yards
20x KB swings (53#)
20x Sumo deadlift high pulls (75#)

Wed Night

MAX ATTENDACE PLEASE!!! COMMAND TEAM PPL MAY BE COMING OUT!!! 

W/U
Track Drills
Starts

5-10-15
Push Ups
Pull Ups
Air Squats

Back Squats
5-5-5-3-3-3

Then
Complete

5 burpees
10 snatches 5/5
15 mountain climbers
20 swings

On the 2 minute mark for 20 minutes(10 rounds).

1930  (or 730 pm)

Warm Up 
Laps 
Pullups
Rings Pushups
Toes To Bar
  
Push Jerk
 5-5-5-3-3
 
Power Cleans   
5-5-5-3-3


Front Squats
5-5-5-3-3


Snatch Pulls
5-5-5-3-3
.

Saturday 


No Extra WOD.... You all need the rest, and I will see you all on Monday 1930...



If you want to do somthing......  go to this website and do mobility stuff..

http://www.mobilitywod.com/

 

The After Math

How About Fridays WOD... Did that Suck Balls or What!!!!     

But ok, I have been meaning to address this for some time...     

              There has been alot of talk about Supplements, Vitamins, Pre, Post Workout . . . . . . Blah, Blah BNlah. I have done a ton of research,some companies are better then others.  Whats important for you guys to look for is Pharmaceutical Quality, (check for actual certification) and Athlete Guarantee Certification (ISKA or equivalent)

Things I do recommend are:

- Protien Powder (http://en.wikipedia.org/wiki/Whey_protein) to have sitting in your car, your locker, you kitchen. This is used only in emergencies when you have no chicken or fish.

 and

- Creatine,  (http://en.wikipedia.org/wiki/Creatine) It lets you work out harder, for longer, and recover faster. The Size gains are artificial, and will dissipate as your retained water (a side effect) goes. However when you work out harder, for longer, your capacity increases......

But here is my final judgment, based on a lot of research . . . . . . This is what you should do. . . . .

SAVE YOUR MONEY 

Then ....

Eat Meats and Vegetables
Nuts and Seeds, 
Some Fruit
Little Starch 
No Sugar


-Eat to keep intake to levels that will support exercise but not body fat. 
-Eat organic, grass-fed free range meats & eggs.
-Eat until you feel satisfied, not until you’re full. 
-Eat Nutrient dense foods. 
-Eat foods that can be eaten in their raw state.
-Drink lots of water. 
-Eat naturally colourful foods. 
-Cook your food in oils from plants and animals.
-Eat Berries and lots of leafy greens. 
-Avoid grains, processed food and refined sugar. 
-Get 8 Hours of Sleep per night. 
-Replicate the Hunter Gatherer way of life in today’s World.


Thats it, thats all...... This is your path to World Class Fitness
Its not in a bottle, its in Broccoli and a Barbell


Check out Mark's - http://www.marksdailyapple.com/#axzz1pLm4EDF6

 

Friday 1630

Remeber that tonight we are going at 1630.

First Warm Up

- 7 Pullups
- 10 Push Ups
-10 Box Jumps

Then -

5-5-3-3-3 Shoulder Press
3-3-3 Push Press (should pick right up from SP)


Then

For time:
Run 900m
30x Burpees
40x DB ground to overhead (40# DBs)
50x Knees to elbows
60x Push-ups
70 yard OH walking lunge (45# plate)
Run 900m

See you all there! 

Sprinting! 

Warm Up

6 minute Run    

Dynamic Stretches

3 X 30m reverse hurdle
3 X 30m karaoke (big knee on cross over)
2 X 20m low side steps (change sides every 5 steps)

Accelerations
2 x 10 Rollover Start
2 x 10 Walking Start:  Walk, hit mark and accelerate
2 x 10 Dancing Start:  With feet moving in place accelerate without false step
2 x 10 SideStep & Go:  Take two steps sideways then drive off back foot and accelerate the opposite direction
  
Workouts

2 x 4 x 60m (Accel 25m; Maintain 35m)
2 and 1/2 minutes between runs
5 minutes between sets

 Then....

Power Snatch -     OHS
      1              -        3



Mercedes,come early if you can.  7pm, text 292-8097 if you can make it.

Ref. Monday, 26 December, 2011 (the last time we did this wod)

 

Warm UP
   We are starting Clean Technique

   going for a:  5x5 Hang Power Clean


   Then!


WOD
   Five rounds for time of:

   15 Pull-ups
   30 Kettlebell swings,
   30 Lunges


Take a look at your old score, and then using the same weight.... 

Plus!!! I GOT MORE OF THE FOAM ROLLERS!! 

So everyone who did not buy them on friday bring your $10.00 Monday Night!! 


Remember this is an unreal deal, you will not get this deal again on high density foam rollers.

Friday AFTERNOON!! 

- 1630 


Snatch Grip Dead lift

Then

7-10 rounds


Sprint 100m
10x Pull-ups
Sprint 100m
10x Burpees
 

Rest 30 seconds

Then we are headed off on a field trip to the UofM for some Track and Field Action!  

1800 Womens Pole Vault (Alex is Jumping)

then some 

18:00 60m Hurdles (W) Final
18:15 60m Hurdles (M) Final
18:45 300m (W) Heats
19:00 300m (M) Heats
19:15 High Jump (M) Final

 Schedule / Results

 Bolds are good to go, Big Bolds are MUST SEE events!! 

Thursday, March 8
14:00 Weight Throw (W) Final
15:30 60m Hurdles (W) Pentathlon
15:45 60m Hurdles (M) Pentathlon
16:15 High Jump (W) Pentathlon
16:30 Long Jump (M) Pentathlon
17:45 Shot Put (M) Pentathlon
18:30 60m (W) Heats
18:45 60m (M) Heats
18:45 Shot Put (W) Pentathlon
19:30 60m (W) Final
19:40 60m (M) Final
20:00 Long Jump (W) Pentathlon
20:15 High Jump (M) Pentathlon
21:00 600m (W) Heats
21:15 600m (M) Heats
21:30 800m (W) Pentathlon
21:45 1000m (M) Pentathlon


Friday, March 9
13:30 60m Hurdles (M) Heats
13:45 60m Hurdles (W) Heats
14:10 4x200m Relay (M) Heats
14:25 4x200m Relay (W) Heats
15:30 Weight Throw (M) Final
18:00 Long Jump (W) Final
18:00 Pole Vault (W) Final
18:00 60m Hurdles (W) Final
18:15 60m Hurdles (M) Final
18:45 300m (W) Heats
19:00 300m (M) Heats
19:15 High Jump (M) Final
19:20 1000m (W) Final
19:30 1000m (M) Final
19:50 3000m (W) Final
20:00 Long Jump (M) Final
20:10 3000m (M) Final
20:15 Shot Put (W) Final
20:45 300m (W) Final
20:55 300m (M) Final
21:10 4x800m Relay (W) Final
21:25 4x800m Relay (M) Final


Saturday, March 10
12:30 Triple Jump (W) Final
12:30 Pole Vault (M) Final
13:15 600m (W) Final
13:30 600m (M) Final
14:15 4x200m Relay (W) Final
14:25 4x200m Relay (M) Final
14:45 Triple Jump (M) Final
14:45 Shot Put (M) Final
14:45 1500m (W) Final
15:00 1500m (M) Final
15:00 High Jump (W) Final
16:00 4x400m Relay (W) Final
16:15 4x400m Relay (M) Final

First
 Clean Pulls 5 - 3 -3
 Front Squat 3 - 3 - 3


Then

   Two cuplets. 10 minute Amraps


1) 5 shuttle runs 15 power snatch


2 min rest


2) 5 Muscle ups 18 Lunges

Mon Night. 

First -

Back Squat 
 7-7-3-3-3

Then a new WOD called:

O`Justin Where Art Thou? 

3 rounds
 
Overhead squat (95#/65#) 9-15-21x reps
Burpee box jumps 21-15-9x reps
Run 800-400-200m 

This is in Memory of a Young man who at one point in his life told me he was going to be in the Infantry . . . .

  

Link to a great little PDF on the PALEO Diet. 

http://www.daimanuel.com/wp-content/uploads/2012/02/The-Paleo-Diet_Rebranded.pdf

Friday Night! 

Remember we are going out for drinks after the workout. 

Joeys or Earls Lounge Polo Park 
2140hrs
If you are broke as shit I will pay for a drink or two of yours.

Then

Warm Up

-Track Drills

300m Timed Run (for those that did not run one the other day)

Then.

20x Pull-ups
20x Thrusters (75#)
Run 400m
20x KB swings (53#)
20x Pull-ups
20x Box jumps (24 inch)
20x Thrusters
Run 400m
20x Box jumps