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.

Posted in | 2 Comments

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.

Posted in | 2 Comments

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.

Posted in | 10 Comments

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.

Posted in | 7 Comments

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.

Posted in | 5 Comments

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.

Posted in | 4 Comments

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.

Posted in | 8 Comments

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.

Posted in | 8 Comments

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.

Posted in | 7 Comments

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.

Posted in | 2 Comments

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 4×6
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.

Posted in | 3 Comments

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.

Posted in | 3 Comments

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.

Posted in | 5 Comments

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.

Posted in | 7 Comments

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.

Posted in | 5 Comments

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.

Posted in | 8 Comments

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.

Posted in | 9 Comments

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.

Posted in | 8 Comments

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.

Posted in | 7 Comments

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.

Posted in | 4 Comments

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)

Posted in | 12 Comments

UPCOMING EVENTS

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