Monthly Archives: October 2013

10.31.2013

Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Back Squat/Front Squat Continue with your current plan for the squat cycle. I. Back Squat: 4 x 70% 4 x 75% 4 x 80% 4 x 85% II. Front Squats: 5 x 65% 4 x 75% 4 x 80% 4 x 85% Post sets/reps to comments. "2013 World Series Champions" Complete for time in teams of 2 athletes Row 500m 15 x Power Cleans (135/95lbs) 31 x Handstand Push-ups 34 x Pull-ups 41 x KB Swings (32/24kg) 65 x GHD/Abmat Sit-ups 97 x Double-unders Notes: Only one teammate may be working at a time. Keep diligent count, reps may be partitioned as needed. Post times to comments.
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10.30.2013

Warm Up Drills I. Row 2:00 II. 2 Rounds of 5 x Medicine Ball Cleans (40/20lbs) 7 x KB Swings (24/16kg) 9 x Hindu Push-ups (2ct) III. Mobility Impact/Focus: Press Deload Percentages are based off 1RM not .9 of 1RM. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 65% 5 x 70% 5 x 75% Post loads to comments "Karen Gets the Runs" For time 150 x Wallball (20/14lbs) Notes: Every time the Wallball hits the deck complete a 200m Run. Complete this WOD in as few sets of Wallball as possible. Post times and number of 200m Sprints completed to comments.
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10.29.2013

DSC_0053 (4)Warm-up Drills I. Run 400m II. 2 Rounds of 5 x Deadlift (45/30lbs) 5 x Power Snatch (45/30lbs) 5 x Rack Jerk (45/30lbs) 5 x Overhead Squat (45/30lbs) III. Mobility Impact/Focus: Snatch 2-2-2-2-2-2 Warm-up as necessary before completing the following workload. If you are comfortable with the Snatch movement, increase weights with each set. Snatch 2-2-2-2-2-2 Post loads to comments.   "13.2-ish" Complete as many rounds/reps as possible in 14:00 of 5 x Shoulder-2-Overhead (135/95lbs) 10 x Deadlift (135/95lbs) 15 x Box Jumps (24/20'') Post scores to comments.
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10.28.2013

DSC_0301 (2)I want to give a huge Thank You to Jon and Jessica North for putting on the 58th Attitude Nation Seminar. The majority of the athletes set multiple PRs. I'm excited for what's to come. Weightlifting nights will return in November. Salute Attitude Nation! Warm-up Drills I. Row 2:00 II. 2 rounds of 5 x Pull-ups 10 x Push-ups 15 x Air Squats III. Mobility Impact/Focus: Back Squat Continue with your current plan for the squat cycle. I. Back Squat: 5 x 70% 5 x 80% 2 x 85% 3 x 90% 1 x 100% II. Wendler 3-3-3+ Work through the following percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90% Post sets/reps to comments. "Tabata This!" Tabata x Row Rest 1 minute Tabata x Squat Rest 1 minute Tabata x Pull-up Rest 1 minute Tabata x Push-up Rest 1 minute Tabata x Abmat Sit-up Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score the least number of reps performed for all movements except the Rower, which is scored by total meters. Post individual movement scores and totals to comments.
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10.25.2013

photo (2)Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support 10 x Burpees III. Mobility Impact/Focus: Deadlift 1-1-1-1-1RM Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record. 5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up) Deadlift 1-1-1-1-1 Post loads to comments. "Earthly Core" For time Row 250m 15 x DB Burpee Ground-2-Overhead (50/35lbs) 15 x GHD/Abmat Sit-ups Row 250m 12 x DB Burpee Ground-2-Overhead (50/35lbs) 12 x GHD/Abmat Sit-ups Row 250m 9 x DB Burpee Ground-2-Overhead (50/35lbs) 9 x GHD/Abmat Sit-ups Row 250m 6 x DB Burpee Ground-2-Overhead (50/35lbs) 6 x GHD/Abmat Sit-ups Post scores to comments.
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10.24.2013

Warm-up Drills I. Tabata Speed Rope II. 2 rounds of 5 x Medicine Ball Cleans (40/20lbs) 10 x Abmat Sit-ups (butterfly) 15 x Wall Squats III. Mobility Impact/Focus: Back Squat/Front Squat Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected: I. Back Squat 4 x 75% 4 x 80% 4 x 80% 4 x 85% II. Front Squat 5 x 65% 4 x 75% 4 x 80% 4 x 85% Post sets/reps to comments. "Remedy Relief" 4 rounds for time 20 x KB Swings (24/16kg) 25 x Wallballs (20/14lbs) 30 x Double-unders Post times to comments.
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10.23.2013

Warm-up Drills I. Run 400m II. 2 rounds of 5 x Deadlifts (45/30lbs) 5 x Cleans (45/30lbs) 5 x Front Squat (45/30lbs) 5 x Press (45/30lbs) III. Mobility Impact/Focus: Press 5-3-1+ Work through the following percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95% Post sets/reps/loads to comments. "Elizabeth Gets Jumpy" 21-15-9 reps for time Cleans (135/95lbs) Ring Dips Box Jumps (30/24'') Post scores to comments.
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10.22.2013

LtWhiteHero_thWarm-up Drills I. Row 3:00 II. 10-8-6 reps of KB Swings (24/16kg) Push-ups (CFGS) Hollow Rocks III. Mobility "White" 5 Rounds for time 3 x Rope climb 10 x Toes-2-Bar 21 x Overhead Walking Lunges (45lbs) Run 400 meters Notes: U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. Post scores to comments. Skill Development 50 x Back Extensions (or Good Mornings x 45lbs) at your own pace.
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10.21.2013

Warm-up Drills I. Run 400m II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Back Squat Continue with your current squat program I. Back Squat 6 x 70% 6 x 80% 3 x 90% 2 x 95% II. Wendler 5-5-5+ Work through the following percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 5 x 65% 5 x 75% 5+ x 85% Post sets/reps to comments. "Radio Flyer" Complete as many rounds/reps as possible in 12:00 of 6 x Handstand Push-ups 9 x Power Snatches (95/65) 12 x Pull-ups Post rounds/reps to comments.
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10.18.2013

photo (2)Warm-up Drills I. Speed Rope 3:00 II. 9 Fundamentals x 5 reps each III. Mobility "Bermuda Triangle" For time Teams of 3 Row 10000m Teams of 2 Row 7000m Notes: Each athlete rows 250m then alternates with their partner(s). Post scores to comments.
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10.17.2013

Warm-up Drills I. Row 750m (Damper 4) II. 2 rounds of 7 x Pull-ups 7 x Medicine Ball Cleans (40/20lbs) 7 x Hindu Push-ups (2ct) III. Mobility Impact/Focus: Back Squat/Front Squat Work through the most applicable squat movement/sets/reps from the options below: I. Back Squat 4x6 6 x 65% 6 x 75% 6 x 80% 6 x 80% II. Front Squat 5 x 60% 5 x 65% 5 x 70% 5 x 75% III. Front Squat 5 x 70% 4 x 80% 3 x 85% 3 x 90% Post sets/reps to comments. "Rabbit's Hole" For time 5 x Rope Climbs 10-9-8-7-6-5-4-3-2-1 reps of Deadlift (225/155lbs) Over-unders Post times to comments.
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10.16.2013

photo (1)USMC poolees after a Saturday morning haze-ex. Warm-up Drills I. Run 400m II. 2 Rounds of 5 x Press (45/30lbs) 5 x Push Press (45/30lbs) 5 x Thrusters (45/30lbs) III. Mobility Impact/Focus: Press 3-3-3+ Work through the following percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90% Post sets/reps to comments. "Walking Dead" For time Run 200m 21 x Thrusters (95/65lbs) 21 x Knees-2-Elbows Run 400m 15 x Thrusters (95/65lbs) 15 x Knees-2-Elbows Run 800m 9 x Thrusters (95/65lbs) 9 x Knees-2-Elbows Post times to comments.
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10.15.2013

Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Bear Crawl (Bent legs) 20ft Bear Crawl (Straight legs) 20ft Broad Jumps III. Mobility Impact/Focus: 3-Position Hang Clean Complete the following complex for 5-6 sets increasing weight with each set. Athlete focus for this complex is speed under the bar. 1 x High-hang Clean 1 x Mid-hang Clean 1 x Low-hang Clean Post sets/reps to comments. "Persistence Hunting III" Complete as many reps/meters as possible for each movement within the time allotted. 5:00 x Ground-2-Overhead (lbs) 4:00 x Row (meters) 3:00 x GHD/Abmat Sit-ups 2:00 x Pull-ups 1:00 x Box Jumps (24/20'') Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs. Post method, lbs, meters, reps to comments.
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10.14.2013

TJ, hot dogs & beer after the Footrace for the Fallen. IMG_7284Warm-up Drills I. Run 400m II. 5:00 AMRAP of 5 x Pull-ups 10 x Push-ups 15 x Air Squats III. Mobility Impact/Focus: Back Squat Back Squat Cycle Week 5/Day 1 8 x 65% 6 x 75% 4 x 85% 4 x 90% Post sets/reps to comments. "A Never Ending Story" EMOTM for 8:00 7 x KB Swings (32/24kg) In the time remaining... Max Reps x Double Unders Rest 2:00 Then... EMOTM for 8:00 7 x Bumper Ground-2-Overhead (45/25) In the time remaining... Max Reps x Air Squats Post scores to comments.
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10.11.2013

box-hqANNOUNCEMENT: All athletes will receive an email today from The BoxHQ. This is our new athlete/billing management system. The email will include a username and password; you will need to setup your account with your preferred credit card info. Please do this over the weekend. Our billing switch-over will take place Nov. 1st. This system will allow us to have better efficiency in athlete tracking and provide you with better services. Please see me if you have any other questions. Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Bear Crawl (Bent legs) 20ft Bear Crawl (Straight legs) 20ft Broad Jumps III. Mobility Impact/Focus: TGU AMRAP Against an 8:00 Running Clock select a challenging sized KB and complete the following: Max Reps x Turkish Get-ups Post reps to comments. "Malingering" For time Row 400m 32 x Overhead Walking Lunges (45lbs/25lbs) 32 x Ring Push-ups 32 x GHD/Abmat Sit-ups Row 400m 22 x Overhead Walking Lunges (45lbs/25lbs) 22 x Ring Push-ups 22 x GHD/Abmat Sit-ups Row 400m 12 x Overhead Walking Lunges (45lbs/25lbs) 12 x Ring Push-ups 12 x GHD/Abmat Sit-ups Post times to comments.
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10.10.2013

DSC_0009 (2)Warm-up Drills I. Run 400m II. 10-8-6 reps of Medicine Ball Cleans (40/20lbs) KB Swings (24/16kg) Hollow Rocks III. Mobility Impact/Focus: Back Squat/Front Squat Complete the workload from your current squat cycle assignment. I. Back Squat Cycle Week 4/Day 2 8 x 65% 8 x 70% 8 x 75% 8 x 80% II. Front Squats 8 x 65% 8 x 70% 6 x 75% 6 x 80% Post loads to comments. "Tough Stomach" 5 rounds for time 5 x Handstand Push-ups 10 x Pull-ups 15 x KB Swings (32/24kg) 20 x Slamballs (40/20lbs) Post scores to comments.
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10.09.2013

Warm-up Drills I. Speed Rope 2:00 II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Bear Crawl (Bent legs) 20ft Bear Crawl (Straight legs) 20ft Broad Jumps III. Mobility Impact/Focus: Press 5-5-5+ Work through the following percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 65% 5 x 75% 5+ x 85% Post loads to comments. "Autumn Open WOD 3" For time (20:00 cutoff) 100 x Double-unders 50 x Wall Balls (20/14lbs) 75 x Double-unders 30 x Box Jumps (30/24'') 50 x Double-unders 10 x Deadlifts (275/185lbs) 25 x Double-unders Post scores to comments.
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10.08.2013

Warm-up Drills I. Run 800m II. 2 Rounds of: 6 x Snatch Grip Deadlift (45/33) 6 x Power Snatch 6 x Overhead Squat III. Group Mobility Impact/Focus: Snatch Balance 3-3-3-3-3-3 Work through 6 sets of 3 repetitions each, with the emphasis on developing technical proficiency and confidence getting under the bar. Snatch Balance x 3-3-3-3-3-3 Post loads to comments. "Running Grace" For time 30 x Clean & Jerks (135/95lbs) Then... Run 1 Mile Post scores to comments.
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10.07.2013

photo 1Kristian ("The Flow"), Josh (Joshstache), Bai (Strong Asian Gentleman), and Moussa (Mr. Burpees) before completing the 9/11 memorial stair climb yesterday. Warm-up Drills I. Row 2:00 II. 2 rounds of 5 x Push-ups (CFGS) 10 x Sit-ups 15 x Wallballs (20/14lbs) III. Mobility Impact/Focus: Back Squat Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected: I. Back Squat Cycle Week 4/Day 1 8 x 65% 8 x 70% 8 x 80% 8 x 85% II. Wendler Deload Work through the following percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 65% 5 x 70% 5 x 75% Post loads to comments. "Relative Perspective" Complete as many rounds/reps as possible in 6:00 of 6 x Overhead Squats (115/85lbs) 9 x Lateral Burpees 12 x Toes-2-Bar/K2E's Rest 2:00 Then... Complete as many rounds/reps as possible in 6:00 of 6 x Thrusters (115/85lbs) 9 x Burpees 12 x GHD/Abmat Sit-ups Post scores to comments.
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10.04.2013

photoWarm-up Drills I. Run 400m II. 2 Rounds of 7 x KB Sumo Deadlift High-pull (32/24kg) 10 x Burpees 14 x Air Squats III. Mobility "Muddy Tires" Complete as many reps as possible in the time frame allotted: 4:00 x Max Reps Tire Flips 4:00 x Max Reps Sandbag Ground-2-Overhead Notes: Those working together today in teams of 2 may alternate as often as necessary while attempting to rack up as many total repetitions as possible. Post scores to comments. "Partner Ocean Crossing" Complete with a partner. Only one athlete may row at a time. Row 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Post scores to comments.
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10.03.2013

DSC_0002 (2)Warm-up Drills I. Run 400m II. 5:00 AMRAP of 1 x Rope Climb 10 x Hollow Rocks 20 x Jumping Jacks III. Mobility Impact/Focus: Back Squat Work through the following sets/reps Back Squat Cycle Week 3/Day 2 10 x 60% 10 x 65% 8 x 70% 8 x 75% Post sets/reps to comments.   "Lemon Disinfectant" For time Run 400m Then... 20-15-10 reps of Deadlift (225/155lbs) GHD sit-ups Box Jumps Then... Run 400m Post scores to comments. Skill Development 1:00 x Ring Support (scale to forward lean/Ring precursor holds as needed)
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