5.31.14

SOME TEAM FUN @ 10am NORTHPORT!

5.30.14

AM
4 sets; gets 2 min
4 min airdyne @ High aerobic effort

PM
For time:
250m row
15 burpee over rower
250m row
15 burpee over rower
250m row

**This should be all out, fast and painful….. that is why this is it for the day…. time to see where we are in the anaerobic domain!

5.29.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

5.28.14

Run 20 Min @ 80% of 5k (recovery pace)

+

A. Build to a heavy 3 Power clean (only 10 seconds between each)

B. Max rep PC in 2 min @ 80%

-REST 5 min-

C. Max rep PC in 2 min @ 60%

+

3 sets

8-10 strict T2B

rest 30 sec

8-10 GH raises @ 41X1

rest 30 sec

10 good mornings

rest 1 min

5.27.14

All @ 70%

3 Rounds of:
30 DU
20 KBS @ 53/35
10 Box jump with step down @ 24/20

-rest 3 min-

3 Rounds of:
100ft bear crawl
15 GHD Sit-ups
10 Hip ext

-rest 3 min-

3 Rounds of:
30 DU
20 Ring row
10 Push press @95/55

+

20 min mobility work, feet and ankles

5.26.14

MEMORIAL DAY MURPH!!!

Come in to the only WOD we are having at Nortport today at 10am…

THE WOD


MURPH

5.24.14

10am at SOUTH

5.23.14

A. Pin back squats (just above parallel) 50% x 3reps, 50% x 3reps, 55% x 3res, 55% x 3res, 60% x 3reps, 65% x 3 reps
*2 min between sets

B1. 4x 5 TALL box jumps (rest 30 sec)
B2. 4x 30 DU AFAP (rest 30 sec)
B3. 4x 8 chainsaw rows each arm (rest 2 min)
**go to www.catalystathletics.com and search this movement if weren't here saturday to learn it
+
6x25sec airdyne sprints (rest 2:35)

5.22.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

5.21.14

AM
4x1000m row @ 3-6 sec faster than 2k pace (2 min rest)

PM
A. 3x3 Tall snatch
B. 4 x 3 POS snatch (mid thigh, knee cap, floor) (rest 2 min)
C. 3x 2 Snatch PP, 1 OHS AHAP (rest 2 min)
+
6x30 sec plank (weighted) 30 sec rest

5.20.14

A. 3x3 Split presses STRICT (rest 1 min)

B. 3x3 tall split jerk working footwork (rest 90 sec)

C. 3 sets- 3x push press, 1x split jerk AHAP

+

20 min ALT EMOM

even- 6 S2OH…working speed here…pick a weight tough but fast OUSH JERK NOT SPLIT NOW

odd- 6-10 ring push ups

+

50 Ring rows @ 41x1 NOT for time

5.19.14

This week MONDAY and WEDNESDAY are AM/PM sessions…

AM
Run 24 minutes @ 90% of cooper test pace

PM
A1. 4x3 Clean Grip DL @ 105% of clean (rest 1 min)
A2. 4x3 Hang clean pulls @ same (rest 1 min)
A3. 4x 10 Burpee AFAP (rest 1 min)
** do A1, rest,A2, rest, A3 rest…back to A1….
B. 3x 12 seated good mornings (rest 2 min)

C. Individual Work

5.17.14

10am at NORTH!!!!

WOD TBA

5.16.14

AM-
20 min Airdyne @ 80% of Max HR


PM-
A. 10,8,6,4,2 Back Squat (rest 3 min)
B. 4x 1.1.1.1 DL (10 sec between reps) (rest 3 min)
C. 3x10 steps OH walking lunges 135/95 (rest 3 min)
D. 3x3 Split jerk working foot position and speed…. not over 75% (rest 2 min)

+

Individual Work

5.15.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

5.14.14

Row 3,000m @ 92% of 2k pace
-rest 10-15 min…..

A. 4x 1 power clean, 2x front squats AHAP (rest 2 min)
B. 4x 3 clean grip DL, 2 HANG clean pulls @ 100% (rest 2 min)
+
3 sets
40m sled pull heavy….walking
rest 1 min
12 roll outs
rest 1 min
max (-2) push ups
rest 1 min

5.13.14

A. 5x3  SQUAT w/ 3 sec pause in bottom AHAP (rest 2 min)
*Follow each set of squats with 3 HIGH box jumps…rest time starts after box jumps

B. 4x10 squat jumps @ 115/75 (rest 2 min)
** 1/4 squat and explode and jump
C. 4x20 russian KBS HEAVY (rest 1 min)
+
5 sets
10 seated dumbbell press AHAP
rest 30 sec
max (-2) ring rows @ 41X1
rest 1 min



*** add 10-15 minute run or row if want added aerobic or if will miss Friday am session

5.12.14

WEEK 4 (TRAINING)


AM- Run: 4x800m @ 3-6 seconds faster than 1600m pace; rest 120 seconds between efforts
+
A. 6x2 TALL Snatch @ 50% or lower (rest 90 sec)
B. 4x1.1.1.1 Snatch AHAP …sets are 10 sec between reps (rest 2 minute)
C. 3x3 snatch grip PP, 3 OHS AHAP  (rest 3 min)
D. 3x 3 snatch DL into 2 HANG Snatch pull @ 100% (rest 90 sec)

E. Individual Work

5.10.14

10am at SOUTH!!!!

WOD TBA

5.9.14

AM-
6x 2 min Airdyne a High Aerobic Effort (rest 1 min)
**This means we push….start with tough pace that won last all 2 min and try to hang on…should hurt here...


PM-
A. 3x8 Back Squat @10lbs LIGHTER than last weeks 12s (rest 3 min)
B. 3x3.3.3 DL (3 TnG, rest 10 sec,3 TnG, rest 10 sec…..) (rest 3 min)
+
400m farmers carry @ 70/53
+

Individual Work

5.8.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

5.7.14

AM.
 Row 6k @ 92% of 5k pace

A. 6x2 TALL cleans working speed under bar (NO DIP) MOD weight (rest 90 sec)
B. 3x3 Clean grip DL @ 110% (REST 2 MIN)
C. 3X3 CLEAN PULL @ 100% (REST 2 MIN)
+
3 sets
40m backwards sled pull heavy….walking
rest 1 min
10 roll outs
rest 1 min
10 GHD Sit-ups
rest 1 min

5.6.14

A. 7x3 BOX SQUAT @ 100% of 1RM squat (rest 2 min)
**Box and rubber mats should be stacked to where if I take a slightly wider than normal stance and squat to it I am just ABOVE parallel. Squat back and down nice and slow and controlled. Relax the legs for a half a brief second and explode out of the bottom. JUST ABOVE PARALLEL

B. Build to a 1RM press with only 3-4 attempts at bar
C. ALT EMOM of 5 press @ 50% and 15 sec air dyne sprint x 12 min
+
4 sets
30 sec plank hold weighted
rest 30 sec
10 back ext
rest 30 sec
12 one arm dumbbell rows per arm (knee and hand on bench) HEAVY
rest 1 min


*** add 10-15 minute run or row if want added aerobic or if will miss Friday am session

5.5.14

WEEK 3 (TRAINING)
*Deload...

RUN 10 minutes @ 105% of cooper test pace
Rest 10-15 min….
+
A. 6x2 TALL Snatch @ 50% or lower (rest 90 sec)
B. 4x3 Snatch @ 60% of 1RM (rest 1 minute)
C. 3x3 snatch grip PP, 3 OHS 10-15 lbs LIGHTER than last week (rest 3 min)
D. 3x3 Snatch pull @ 105% (rest 90 sec)
E. Individual Work

5.3.14

3 Rounds of:
4/2 MU (scale is 3 Strict PU, 3 Strict Ring dip)
20 walking lunges
40 DU

-rest 5 min-

3 Rounds of:
10 box jumps @ 24/20 w/ step down
10 burpee
20 DU

-rest 5 min-

3 Rounds of:
3 Rope climbs
10 Push ups (clapping chest for guys)
200m run

-rest 5 min-

3 Rounds
15 KBS @ 53/35
50 DU

5.2.14

AM-
5 sets.. moving though @ steady pace but NOT FOR TIME
250m row @ 2k pace
10 Russian KBS
250m row @ 2k pace
10 Strict T2B


PM-
A. 3x12 Back Squat @ALL sets at same weight as last set of 10s last week (rest 3 min)
B. 3x2.2.2 DL (2 TnG, rest 10 sec, 2 TnG, rest 10 sec…..) (rest 3 min)
+
5 sets
8x bulgarian split squats per leg @ MOD weight
rest 30 sec
50 DUs AFAP
rest 30 sec
60 sec plank hold weighted
rest 1 min
+
Individual Work