Joseph, Josh and Keegan
Wednesday 6-19-13
2,000 Meter Row
+
4 rounds for Split Jerk Workload
(All rounds must be performed unbroken)
5 Push Press
10 Push Jerks
ME Split Jerks
*Score = Load x # of Split Jerks
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Mobility WOD 8
“Effective leaders help others to understand the necessity of change and to accept a common vision of the desired outcome.” John Kotter
RECIPE OF THE DAY: Quick Pickled Carrots and Asparagus
Tuesday 6-18-13
Complex:
2 Snatch High Pulls + 1 Snatch
+
AMRAP 12min
5 Deadlifits (115/75)
7 Hang Power Cleans
9 Front Squats
100ft Bear Crawl
Mobility WOD # 7
“The most pathetic person in the world is someone who has sight, but has no vision.” Helen Keller
Have You Achieved Your Physical Potential?
RECIPE OF THE DAY: Turmeric Apple Chips
James finishing up another 400 on “push up Nicole”
Monday 6-17-13
Back Squat
3×10 (set 1 @80% 2 @75% 3 at 70%)
+
For Time:
Buy in: 10 Muscle Ups or Bar Muscle Ups
21 Wall Balls
21 Toes-2-Bar
30 Double Unders
15 Wall Balls
15 Toes-2-Bar
30 Double Unders
9 Wall Balls
9 Toes-2-Bar
30 Double Unders
Buy Out: 10 Muscle Ups
Mobility WOD
Shoulder wind up 3 min each side
+
4 min squat
“Give us clear vision that we may know where to stand and what to stand for- because unless we stand for something we shall fall for anything” Peter Marshall
Dad’s Gift the Gift of Your Health to Yourself and Your Family This Fathers Day!
RECIPE OF THE DAY: Bacon and Garlic Cabbage
Sebastian gets a little help on the 10 min squat mobility WOD
Sunday 6-16-13
5 sets Max Ring Rows
+
30-25-20-15-10
Row for calories
Kettlebell Swing 53/35
“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.”
― Bernard M. Baruch
Dining Out – Adventure in Digestive Distress
RECIPE OF THE DAY: Savory Beef and Cauliflower Pie
Saturday 6-15-13
“Push up Nicole”
20 Minutes for max push ups
Run 400 m
Max push ups
repeat…
As with Nicole (pull ups) you will do as many push ups as possible in 20 minutes using the above format. Each time you break your push up plank position, rest your weight (legs, hips, chest) on the ground or are unable to meet the push up standard (for your progression) you will run another 400 m before continuing with the push ups.
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Mobility WOD 4
Smile it’s your Psoas.
–
–
Smoked Salmon Sweet Potato Scramble
Mobility WOD #4
Friday 6-14-2013
In teams of 2
7 Rounds
20 Wallball (20/14)
20 Box Jumps (30/24)
Rest 1 min
““Nearly all men can stand adversity, but if you want to test a man’s character, give him power.” Abraham Lincoln
Continuing with the mobility WOD…Learn about how to take care of your body!
Thursday 6-13-13
Run 800m
ME T2B
Run 400
ME T2B
Run 200
ME T2B
+
“Randy”
75 power snatches 75/53
“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” Frank A. Clark
Breed insects to improve human food security: UN report
RECIPE OF THE DAY: Parsley Pear Smoothie
Wednesday 6-12
15min to work on snatch balance technique.
*
You will use your final snatch balance weight for 2×3 of BTH snatch grip push press.
+
As many reps in 4 mins as you can of:
15 Thrusters, 100/65 lbs
15 Chest-to-bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.
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“Make your fighting stance your everyday stance.”
The Book of Five Rings - Miyamoto Musashi
“Adaptability is not imitation. It means power of resistance and assimilation.” Mahatma Gandhi
RECIPE OF THE DAY: Tangy Potato Salad
Tuesday 6-11-13
Clean and Jerk
Work up to a heavy single then drop 25# for a 2×2
+
3 Rounds
20 KB Snatch – Right arm (53/35)
50 Double unders
20 KB Snatch – Left arm
50 Double unders
“I think self-awareness is probably the most important thing towards being a champion.” Billie Jean King
Are There 9.6 Billion Reasons Why We Should Fear Mercury in Fish?
RECIPE OF THE DAY: Roasted Red and Black Radishes
Monday 6-10-13
5×5 weighted pull ups
5×5 weighted push ups
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“San Francisco Crippler”
“Knowledge has to be improved, challenged, and increased constantly, or it vanishes.” Peter F. Drucker
RECIPE OF THE DAY: Slow Cooker Cajun Beef Chili
What to do when there is no snow!
