New Year's Day Traveling WOD

Andrew and I will NOT be at the Armouries Weds night, and I don't know if it will be open. Here is a little workout to do from the comfort of your home....

Christmas socks.

For time:
21 situp/jump ups
9 pushups
15 situp/jump ups
15 pushups
9 situp/jump ups
21 pushups

*A situp/jump up is a full situp into a jump squat, (roll up to your feet and jump)

1 RM Monday!

We are going for some 1RM!

I am unsure what this means.

BS
DL
Clean
Jerk

Double WOD Friday!!

WOD 1:

Ry-Gos understands weighted pullups.

5 rds of:
6 KB Snatch per arm (55/35)
12 BJ

~5min rest

WOD 2:

1-3-5-7-9 of:
Push Press (65% bw)
Weighted Pullups (25lbs)
Burpee BJs

2 Christmas-Break 'Hotel' WODs

Andrew and I will be away for Monday and Wednesday, and we don't know if the building will be open/any one will want to work out around Christmas. So, here are two WODs that you can do from the comfort of your home/travels...

WOD 1 (ie: Monday) -- "Coach Walter"
3 rounds of:
-400m run
-40 walking lunges
-30 situps
-20 pushups
-10 burpees


WOD 2 (ie: Wednesday) -- Tabata BtB Squats
-bottom to bottom squats -- start at the bottom of the squat, bottom-to-bottom is 1 rep, rest at the bottom of the squat.
-8 rounds of 20 seconds of work, with 10 seconds of rest
-this will give a total of 4 minutes of full throttle work....

This is what comes up first when you google 'camille leblanc-bazinet christmas'....

Chipper Friday

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

Burpees hurt even Camille.

SDHP (75/55)
Pushup
Push Press (75/55)
Pullups
KBS (55/35)
Burpees

Sprint & AMRAP Couplet

After the activation:

2 x 4 x 60m
-20 accel, 40 maintain
-2 min rest b/w runs, 5 mins b/w sets


Couplet: 7 min AMRAP, add 3 reps each successive rd (3x-6x-9x...etc) of
3 thrusters (100/65)
3 pullups

Let's Thrust.

Monday Lifts

Skill: walking on hands

Look at those trunks.

Work:
Shoulder Press: 5-5-5-5-5 --> stay with medium weight
FS: 5-5-5-5-5 -->stay with medium weight
Pressing Snatch Balance: 3-3-3

Helen

Tonight we're doing Helen:
3 Rounds:

Camille mocks our weakness.

400m run
21 KBS (55/35)
12 pullups

Sprint & Couplet

After the activation:

2 x 4 x 60m
-15 accel, 45 maintain
-90 sec rest b/w runs, 5 mins b/w sets

Couplet: 5 rds of
5 C&J (135/95)
5 pullups, strict

Weights

Skill: dbl unders again

Lifts: increase on all weights
BS: 3-3-2-2-2
Push Press: 3-3-2-2-2
Clean Pulls: 3-3-3-3-3

Why did they Photoshop her face?!?

Something Different

Let's hit up a different kind of WOD:

3 rounds, 1 minute at each station, rest 1 minute between rounds:
C&J (75/55)
BJ
SDHP (75/55)
Burpees
Pullups

FrostFit 2014

Here's the skinny for this year's compition:

• They are holding spots for affiliates until Monday.
• Tuesday morning open registration starts.
• Non-Rx will be two person, same-sex teams, to the cost of $250. There will be 50 teams per sex.
• Rx is individual, and is $125. There will be 25 competitors per sex.
• The comp is two days: 25-26 Jan.

If you want to do this, and I really recommend it, and you don't want to go through the hassle of open registration, call, post or email me by Saturday night and I can wrangle you an affiliate spot. Otherwise, you're on your own to register.

We're so cool.

Plyo and Rings

Plyo circuit

She's doing 95lb dips.

Rings:
Skin the Cat x 5
Knees to Elbows x 7
Ring Dips x 7
Toes to Rings x 7
Support Position x 2 max hold

Lifting

Skill: anything upside down -- walking, holding, push-upping....

Lifts:
Cleans: 5-5-5-5-5 --> first two sets, really watch technique, last three sets, add weight
OHS: 5-5-3-3-3 --> first two sets, really watch technique, last three sets, add weight
Deadlift: 3-3-3-3-3 --> get heavy