tag:blogger.com,1999:blog-34408597710687770422024-03-14T00:16:08.769-07:00Time to WORKAndyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-3440859771068777042.post-46480362535842384312012-02-27T09:03:00.002-08:002012-02-27T09:04:34.989-08:00WODs 02/27/2012So, I took the entire last week off from any form of exercise. It began accidentally, but became purposeful. Exercise only breaks down the body, rest and recovery builds it up. And I just got to the point where I felt broken down all the time. The optimal health we work towards can only be a result of managing stress. This means not only the mental anxiety we commonly call stress, but the bad diet, lack of sleep, illness, and damage to the physical body (through exercise too). I'd be lying if I said that I am now feeling fully recovered and ready to go back at it, but my body is beginning to reverse some improvements I've made. So, on to the new week:<br />
<br />
This week is no abs. Enjoy it. We will renew our efforts twice as hard next week.<br />
<br />
We need to schedule group workout so I can introduce new movements like double unders, suitcase deadlifts, and box jumps. I even have ropes and boxes to loan to you. Our current stable of movements is growing stale.<br />
<br />
Day 1<br />
Firebreather<br />
Prior to the WOD, do 3 sets of 8 <a href="http://www.youtube.com/watch?v=NkDmISFTx5Y&feature=related" target="_blank">Crossfit pushups</a><br />
15 min AMRAP<br />
15 Clean and jerk<br />
30 squat with weight (either goblet hold or rack hold)<br />
<br />
Smokeeater<br />
Prior to the WOD, do 3 sets of 8 <a href="http://www.youtube.com/watch?v=NkDmISFTx5Y&feature=related" target="_blank">Crossfit pushups</a><br />
15 min AMRAP<br />
10 Clean and jerk<br />
20 squat with weight (either goblet hold or rack hold)<br />
<br />
Rookie<br />
Prior to the WOD, do 3 sets of 8 <a href="http://www.youtube.com/watch?v=NkDmISFTx5Y&feature=related" target="_blank">Crossfit pushups</a><br />
10 min AMRAP<br />
10 Clean and jerk<br />
20 squat with weight (either goblet hold or rack hold)<br />
<br />
Day 2<br />
Firebreather / Smokeeater / Rookie<br />
Set a timer, do no more than 4 minutes of <a href="http://www.youtube.com/watch?v=OogmwdhOE8w" target="_blank">snatch </a>skill work (LOW INTENSITY)<br />
10 rounds for time:<br />
25 swings (any variation)<br />
16 <a href="http://www.youtube.com/watch?v=h1uSm-0qE9Q" target="_blank">reverse lunges</a> (step back instead of forward)<br />
<br />
Day 3<br />
Firebreather<br />
21, 15, 9, 6 of<br />
Squat with weight<br />
Swing<br />
Burpee<br />
Clean and jerk<br />
<br />
Smokeeater<br />
21, 15, 9, 6 of<br />
Squat with weight<br />
Swing<br />
Press<br />
<br />
Rookie<br />
18, 12, 8, 4 of<br />
Squat<br />
Swing<br />
Burpee<br />
Press<br />
<br />
Day 4<br />
Firebreather / Smokeeater / Rookie<br />
Set a timer, do no more than 4 minutes of <a href="http://www.youtube.com/watch?v=OogmwdhOE8w" target="_blank">snatch </a>skill work (LOW INTENSITY)<br />
10 rounds for time:<br />
25 swings (any variation)<br />
16 <a href="http://www.youtube.com/watch?v=h1uSm-0qE9Q" target="_blank">reverse lunges</a> (step back instead of forward)<br />
<br />
Day 5<br />
Firebreather / Smokeeater<br />
Prior to the WOD, do 3 sets of 8 <a href="http://www.youtube.com/watch?v=NkDmISFTx5Y&feature=related" target="_blank">Crossfit pushups</a>
<br />
Then Death by... thruster<br />
Every minute do thrusters. Start with 2 each hand. Next minute, add two more each hand, and so on until you fill your minute.<br />
<br />
Rookie<br />
Prior to the WOD, do 3 sets of 8 <a href="http://www.youtube.com/watch?v=NkDmISFTx5Y&feature=related" target="_blank">Crossfit pushups</a><br />
Then Death by... thruster<br />
Every minute do thrusters. Start with 4 each hand. Next minute, add four more each hand, and so on until you fill your minute.<br />
<br />
<br />
<br />Andyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-61767930107824966732012-02-20T12:40:00.000-08:002012-02-20T12:40:27.840-08:00WODs 02/20/2012<br />
<div>
If kettelbell work feels like jazzercise with ugly gray weights, bell-up. You need to do each movement with the most weight you can safely handle. </div>
<ul>
<li>EVERY DAY, I need you to text me which WOD and what level you have done, your weight(s) used and time (if part of the program).</li>
<li>You'll notice that there are either three workouts, each differing in intensity, or suggestions for changing the WOD to suit your needs. Pick what works for you, striving for the most difficult.</li>
<li>Movement quality over speed or quantity. Movements done poorly cause injuries. </li>
<li>No weak wrists</li>
<li>You've been at this long enough now to start watching for inflexible joints and unusual pain with movement. A lot of this can be fixed if addressed early-let me know.</li>
</ul>
<br />
Planks for abs. 3 days this week I want you to perform this for as long as you can, three times, with the goal of being able to complete a 2 minute hold.<br />
<br class="Apple-interchange-newline" /><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-size: large;"><b>WOD # 1</b></span></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><br />
<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-size: large;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Firebreather, </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Smoke Eater, and </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Rookie</span></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 18px;">In 12 minutes do as many rounds as possible (AMRAP) of:</span><br style="background-color: white; line-height: 18px;" /><span style="background-color: white; line-height: 18px;">5 <a href="http://www.youtube.com/watch?v=MJ6KJintn70" target="_blank">Jumping squats</a></span><br style="background-color: white; line-height: 18px;" /><span style="background-color: white; line-height: 18px;">10 Swings</span>
</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><b>WOD #2</b></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Firebreather</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">300 swings</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Smoke Eater</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">200 1H swings</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Rookie</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">200 2H swings</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><b>WOD #3</b></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Firebreather</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 18px;">6 RFT</span><br style="background-color: white; line-height: 18px;" /><span style="background-color: white; line-height: 18px;">16 steps walking lunge</span><br style="background-color: white; line-height: 18px;" /><span style="background-color: white; line-height: 18px;">Run back to start</span><br style="background-color: white; line-height: 18px;" /><span style="background-color: white; line-height: 18px;">5 burpees</span></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Smoke Eater</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">4 RFT</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">16 steps walking lunge</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">Run back to start</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">3 burpees</span>
<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Rookie</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">4 RFT</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">10 steps walking lunge</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">Run back to start</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">2 burpees</span>
<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><b>WOD #4</b></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Firebreather </span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">200 1H swings</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">50 burpees</span>
<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Smoke Eater </span><br />
<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">300 swings</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-size: large;">Rookie</span> </span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">200 2H swings</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><b>WOD #5</b></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Firebreather</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">Do 7 rounds of the following for time (RFT)</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">7 swings</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">7 lunges each leg</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">7 swings</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">3 burpees</span>
<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Smoke Eater</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">Do 7 rounds of the following for time (RFT)</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">5 swings</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">5 lunges each leg</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">5 swings</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">2 burpees</span>
<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Rookie</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">Do 7 rounds of the following for time (RFT)</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">3 swings</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">3 lunges each leg</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">3 swings</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">2 burpees</span>
<br />
<br class="Apple-interchange-newline" />Andyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-32654761303224793852012-02-12T20:31:00.000-08:002012-02-12T20:31:47.467-08:00WODs 02/12/2012<br />
<br />
<div>
If kettelbell work feels like jazzercise with ugly gray weights, bell-up. You need to do each movement with the most weight you can safely handle. You'll need to consider purchasing the next bigger kettlebell, they usually increase by 4kg. If blazing through 25 c&j with a 12kg barely causes you to break your concentration on the song you're listening to or the episode of Wendy Williams you're watching, you are doing it wrong. Weight up to the 16kg or even a 20kg. Pick a weight that you probably will not be able to complete all rounds unbroken. You should be so focused on moving the weight properly that all else in life is drowned out for the extent of the WOD. </div>
<ul>
<li>EVERY DAY, I need you to text me which WOD and what level you have done, your weight(s) used and time (if part of the program).</li>
<li>You'll notice that there are either three workouts, each differing in intensity, or suggestions for changing the WOD to suit your needs. Pick what works for you, striving for the most difficult.</li>
<li>Movement quality over speed or quantity. Movements done poorly cause injuries. </li>
<li>For each new movement in the WOD, I have linked to a video on the movement. Watch them. Any questions, ask. We can always train the movements 1-1.</li>
<li>No weak wrists</li>
<li>You've been at this long enough now to start watching for inflexible joints and unusual pain with movement. A lot of this can be fixed if addressed early-let me know.</li>
</ul>
<br />Straight leg hold for abs. On your back with hands flat under butt or flat on ground next to butt, raise your nearly straight legs roughly 6-12 inches and hold. Focus on neutral spinal alignment and belly button pulled in to spine. 3 days this week I want you to perform this for as long as you can, three times, with the goal of being able to complete a 2 minute hold. Don't worry, we'll revisit plank (iso-abdominal hold)<br />
<br />
<br />
<span style="font-size: x-large;">WOD # 1</span> (Benchmark WOD. We will see this one again to gauge progress)<br />
<br />
<span style="font-size: large;">Firebreather</span><br />
Four rounds for time (RFT):<br />
25 1H swings each hand<br />
25 <a href="http://www.youtube.com/watch?v=muXXYKC_No8" target="_blank">goblet squats</a><br />
<br />
<br />
<span style="font-size: large;">Smoke Eater</span><br />
<br />
Ten rounds for time (RFT):<br />
10 1H swings each hand<br />
10 <a href="http://www.youtube.com/watch?v=muXXYKC_No8" target="_blank">goblet squats</a><br />
<br />
<br />
<br />
<span style="font-size: large;">Rookie</span><br />
<br />
Four rounds for time (RFT):<br />
<br />
25 1H swings each hand<br />
25 air squats<br />
<br />
<br />
<br />
<span style="font-size: x-large;">WOD #2</span><br />
<br />
<span style="font-size: large;">Firebreather</span><br />
300 swings<br />
<br />
<br />
<span style="font-size: large;">Smoke Eater</span><br />
200 1H swings<br />
<br />
<br />
<span style="font-size: large;">Rookie</span><br />
200 2H swings<br />
<br />
<br />
<span style="font-size: x-large;">WOD #3</span><br />
<br />
<span style="font-size: large;">Firebreather</span><br />
Fight Gone Bad (Like UFC: 3 rounds of 5 minutes, 2 min rest between rounds)<br />
1 minute 1H swing<br />
1 minute forward lunges<br />
1 minute clean<br />
1 minute press<br />
1 minute air squat<br />
<br />
<br />
<span style="font-size: large;">Smoke Eater</span><br />
<br />
Fight Gone Bad (Like UFC: 3 rounds of 5 minutes, 2 min rest between rounds)<br />
1 minute 1H swing<br />
1 minute forward lunges<br />
1 minute clean<br />
1 minute press<br />
1 minute fig 8 to hold<br />
<br />
<br />
<br />
<span style="font-size: large;">Rookie</span><br />
<br />
Fight Gone Bad (Like UFC: 3 rounds of 5 minutes, 2 min rest between rounds)<br />
30 sec work, 30 sec rest 1H swing<br />
30 sec work, 30 sec rest forward lunges<br />
30 sec work, 30 sec rest clean<br />
30 sec work, 30 sec rest press<br />
30 sec work, 30 sec rest air squat<br />
<br />
<br />
<span style="font-size: x-large;">WOD #4</span><br />
<br />
<span style="font-size: large;">Firebreather</span> (broken up however you want)<br />
300 swings<br />
50 burpees<br />
<br />
<span style="font-size: large;">Smoke Eater</span> (broken up however you want)<br />
200 1H swings<br />
50 burpees
<br />
<br />
<span style="font-size: large;">Rookie</span> (broken up however you want)<br />
200 2H swings<br />
25 burpees<br />
<br />
<span style="font-size: x-large;">WOD #5</span><br />
<br />
<span style="font-size: large;">Firebreather</span><br />
5 RFT:<br />
30 <a href="http://www.youtube.com/watch?v=4Oe1t1IZdNY" target="_blank">mountain climbers</a><br />
20 clean and jerk<br />
10 snatch (if you don't know the movement, swings instead)<br />
<br />
<br />
<span style="font-size: large;">Smoke Eater</span><br />
5 RFT:<br />
20 <a href="http://www.youtube.com/watch?v=4Oe1t1IZdNY" target="_blank">mountain climbers</a><br />
20 clean and jerks<br />
<br />
<br />
<span style="font-size: large;">Rookie</span><br />
6 RFT:<br />
<br />
10 <a href="http://www.youtube.com/watch?v=4Oe1t1IZdNY" target="_blank">mountain climbers</a><br />
10 clean and jerks<br />
<br />Andyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-9311123032513689722012-02-04T17:00:00.000-08:002012-02-06T14:57:56.710-08:00WODs 02/05/12<span style="font-family: Times, 'Times New Roman', serif;">New format starting this week. I've begun scaling the WOD for different abilities. You'll notice that there are either three workouts, each differing in intensity, or suggestions for changing the WOD to suit your needs. Pick what works for you, striving for the most difficult. </span><br />
<ul>
<li><span style="font-family: Times, 'Times New Roman', serif;">EVERY DAY, I need you to text me which WOD and what level you have done, your weight(s) used and time (if part of the program).</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif;">Movement quality over speed or quantity. Movements done poorly cause injuries. </span></li>
<li><span style="background-color: white; line-height: 18px;"><span style="font-family: Times, 'Times New Roman', serif;">For each new movement in the WOD, I have linked to a video on the movement. Watch them. Any questions, ask. We can always train the movements 1-1.</span></span></li>
<li><span style="background-color: white; line-height: 18px;"><span style="font-family: Times, 'Times New Roman', serif;">No weak wrists</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;">You've been at this long enough now to start watching for inflexible joints and unusual pain with movement. A lot of this can be fixed if addressed early-let me know.</span></span></span></li>
</ul>
<span style="font-family: Times, 'Times New Roman', serif;"><span style="font-size: x-large;">Planks for ABS </span>We're also going to work on something new. 3 days this week I want you to perform the <a href="http://www.youtube.com/watch?v=-FciLYFtGoA" target="_blank">plank </a>for as long as you can, three times, with the goal of being able to complete a 2 minute hold.</span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><br style="background-color: white;" /><span style="background-color: white; font-size: large; line-height: 18px;"><u>WOD #</u></span></span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;"><i>Firebreather</i></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">For time:</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">100 <a href="http://www.youtube.com/watch?v=LDNQ6H0Yht8" target="_blank">clean and press</a></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">100 <a href="http://www.youtube.com/watch?v=WH3jqk_vKcE" target="_blank">squats</a></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><br /></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i>Smoke Eater</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">For time:</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">50 <a href="http://www.youtube.com/watch?v=LDNQ6H0Yht8" target="_blank">clean and press</a></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">50 <a href="http://www.youtube.com/watch?v=zf2SWnIQbwI" target="_blank">air squat</a></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><br /></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i>Rookie</i></span><br style="background-color: white; line-height: 18px;" />For time: 2 rounds of:</span><br />
<span style="font-family: Times, 'Times New Roman', serif;">20<a href="http://www.youtube.com/watch?v=LDNQ6H0Yht8" target="_blank"> clean and press</a></span><br />
<span style="font-family: Times, 'Times New Roman', serif;">20 <a href="http://www.youtube.com/watch?v=zf2SWnIQbwI" target="_blank">air squat</a></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; font-size: large; line-height: 18px;"><u>WOD #2</u></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i>Firebreather</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">300 swings</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><br /></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i>Smoke Eater</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;">200 1H swings</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;"><br /></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;"><i>Rookie</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;">200 2H swings</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;"><br /></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; font-size: large; line-height: 18px; text-decoration: underline;">WOD #3</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i>Firebreather</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">8 RFT:</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">20 1H swing </span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">10 forward lunges</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i><br /></i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i>Smoke Eater</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">Same as Firebreather, just lighter KB</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><br /></span></span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;"><i>Rookie</i></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;">5 RFT instead of 8 and light weight KB</span></span><br />
<div style="background-color: white; line-height: 18px;">
<span style="font-family: Times, 'Times New Roman', serif;"><br /></span></div>
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; font-size: large; line-height: 18px;"><u>WOD #4</u></span></span><br />
<br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i>Firebreather</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">300 swings</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><br /></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i>Smoke Eater</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;">200 1H swings</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;"><br /></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;"><i>Rookie</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="line-height: 18px;">200 2H swings</span></span><br />
<br />
<span style="font-family: Times, 'Times New Roman', serif;"><br style="background-color: white; line-height: 18px;" /><span style="background-color: white; font-size: large; line-height: 18px;"><u>WOD #5</u></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"><i>Firebreather</i></span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">5 RFT:</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">5 <a href="http://www.youtube.com/watch?v=XbguThOPoEM" target="_blank">Thrusters </a>each hand</span></span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;">10 <a href="http://www.blogger.com/goog_87900597">Crossfit </a></span><span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;"><a href="http://www.youtube.com/watch?v=21dvQyNiTjM" target="_blank">burpees</a> (With full pushup)</span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;">15 swings</span><br />
<i style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;"><br /></i><br />
<i style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;">Smoke Eater</i><br />
<br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">5 RFT:</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">5 <a href="http://www.youtube.com/watch?v=XbguThOPoEM" target="_blank">Thrusters </a></span></span><span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;">each hand</span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;">10 </span><span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;"><a href="http://www.youtube.com/watch?v=sNPNTz-DmMI" target="_blank">burpees or squat thrust</a> (different name, same movement -no pushup)</span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;">15 swings</span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;"><br /></span><br />
<br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;"><i>Rookie</i></span><span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;"></span></span><br />
<br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">3 RFT:</span></span><br />
<span style="font-family: Times, 'Times New Roman', serif;"><span style="background-color: white; line-height: 18px;">2 <a href="http://www.youtube.com/watch?v=XbguThOPoEM" target="_blank">Thrusters </a></span></span><span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;">each hand</span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;">6 </span><span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;"><a href="http://www.youtube.com/watch?v=sNPNTz-DmMI" target="_blank">burpees or squat thrust</a> (different name, same movement -no pushup)</span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;">9 swings</span><br />
<br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 18px;"><br /></span>Andyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-27127996664529850162012-01-28T22:20:00.000-08:002012-01-29T15:02:51.275-08:00WODs 01/29/2012<br />
<ul>
<li>If you're a firebreather, double the squats and/or swings.</li>
<li>If swings seem easy or boring, go up in weight. To really get the most out of them, the weight should be such that you can only do 12-15 at a time. </li>
<li>Non-squatters can leave the squats out of the WOD and reduce the time by 2 minutes. You're not off the hook though; I want you to do 4 solid minutes of squat form work before the WOD each day. This does not mean max reps in 4 minutes, this means a few quality squat movements each minute. The 4 minutes is just a time frame</li>
<li>Squats are critically important, as they are a foundational movement that other movements will build upon. Also they heal knee joints if done correctly. Of primary importance, however, is that squats are the type of compound muscle exercise that will burn fat and cause the hormonal response that will help you reach your goals.</li>
<li>EVERY DAY, I need you to text me your WOD times.</li>
<li>For each new movement in the WOD, I have linked to a video on the movement. Watch them.</li>
<li>No weak wrists</li>
</ul>
<br />
<br />
WOD #1<br />
200 1H swings<br />
<br />
WOD #2<br />
Death by...<br />
With a continuously running clock, perform on the minute:<br />
1 forward lunge each leg<br />
3 2H swings<br />
1 round first minute, 2 rounds second minute, 3 rounds third minute... until you fill the minute. Rest 3 minutes, then repeat.<br />
<br />
WOD #3<br />
7 RFT (rounds for time)<br />
7 bent over rows each hand<br />
7 <a href="http://www.youtube.com/watch?v=0JVD6dnJmvA" target="_blank">clean and press</a> each hand<br />
7 1H swings each hand<br />
<div>
<br /></div>
WOD #4<br />
<br />
60 <a href="http://www.youtube.com/watch?v=smp5DOA9n3k" target="_blank">thrusters </a>(30 each hand)<br />
<br />
<br />
WOD #5<br />
300 swings<br />
<br />
<br class="Apple-interchange-newline" />Andyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-43571551846257538602012-01-21T18:31:00.000-08:002012-01-24T08:53:21.671-08:00WODs 1/22/2012A couple of key points:<br />
<br />
<ul>
<li>If you're a firebreather, double the squats and/or swings</li>
<li>Non-squatters can leave the squats out of the WOD and reduce the time by 2 minutes. You're not off the hook though; I want you to do 4 solid minutes of squat form work before the WOD each day. This does not mean max reps in 4 minutes, this means a few quality squat movements each minute. The 4 minutes is just a time frame</li>
<li>Squats are critically important, as they are a foundational movement that other movements will build upon. Also they heal knee joints if done correctly. Of primary importance, however, is that squats are the type of compound muscle exercise that will burn fat and cause the hormonal response that will help you reach your goals.</li>
<li>EVERY DAY, I need you to text me your WOD times.</li>
<li>For each movement in the WOD, I have linked to a video on the movement. Watch them.</li>
<li>No weak wrists</li>
</ul>
<br />
<br />
WOD #1<br />
250 swings<br />
<br />
WOD #2<br />
15 minutes AMRAP<br />
6 <a href="http://www.youtube.com/watch?v=jRhV3AdGbQ8" target="_blank">press </a>each hand<br />
6 <a href="http://www.youtube.com/watch?v=RaobmOmQsnU" target="_blank">halo </a>each direction<br />
15 swings<br />
<br />
WOD #3<br />
12 minutes, AMRAP (as many rounds as possible):<br />
10 <a href="http://www.youtube.com/embed/zf2SWnIQbwI?autoplay=1&hd=1&KeepThis=true&TB_iframe=true&height=370&width=640?autoplay=1&hd=1" target="_blank">squats</a><br />
10 <a href="http://www.youtube.com/watch?v=YQgKhis8Y64" target="_blank">figure 8 to hold </a>each hand<br />
12 <a href="http://www.youtube.com/watch?v=Oe4SaQ737bQ" target="_blank">cleans</a><br />
<div>
<br /></div>
<br />
WOD #4<br />
For 15 minutes, with a continuously running timer, each minute on the minute:<br />
3 <a href="http://www.youtube.com/watch?v=J3zfFc1UfHo" target="_blank">bent-over rows</a> each hand<br />
3 <a href="http://www.youtube.com/embed/zf2SWnIQbwI?autoplay=1&hd=1&KeepThis=true&TB_iframe=true&height=370&width=640?autoplay=1&hd=1" target="_blank">squats</a><br />
3 <a href="http://www.youtube.com/watch?v=RaobmOmQsnU" target="_blank">halo</a><br />
<br />
WOD #5<br />
250 swings
<br />
<br />
<br />Andyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-88312557680842689542011-12-18T08:00:00.000-08:002011-12-18T08:00:00.758-08:00WODs for Week of Dec 19th<br />
Do the WODs in any order you like, just remember to lightly warmup and stretch<br />
<br />
WOD 1:<br />
In 12 minutes do as many rounds as possible (AMRAP) of:<br />
5 Jumping squats<br />
10 Swings<br />
<br />
WOD 2:<br />
Do 7 rounds of the following for time (RFT)<br />
7 swings<br />
7 lunges each leg<br />
7 swings<br />
3 burpees<br />
<br />
WOD 3:<br />
100 swings (break them into as many sets as necessary)<br />
<br />
WOD 4:<br />
4 RFT<br />
16 steps walking lunge<br />
Run back to start<br />
5 burpees<br />Andyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-52000123667470364742011-12-10T16:18:00.001-08:002011-12-10T16:47:56.127-08:00WODs for Week of Dec 12thNow that your swings are well practiced (I know, over a week longer than I planned too), here are four WODs for this week. I want you to do them with one day off between, except on four-day. Day one is off, day two is WOD, day three is WOD, day four is WOD.<br />
<br />
So, for example, my week would look like this:<br />
Monday: Work-off, WOD-on<br />
Tuesday: Work-off, WOD-on<br />
Wednesday: Work-off, WOD-off<br />
Thursday: Work-on, WOD-on<br />
Friday: Work-off, WOD-off<br />
Saturday: Work-on, WOD-on<br />
Sunday: Work-off, WOD-off<br />
<br />
Do the WODs in any order you like, just remember to lightly warmup and stretch<br />
<br />
WOD 1:<br />
In 12 minutes do as many rounds as possible (AMRAP) of:<br />
5 pushups<br />
10 swings<br />
5 squats<br />
<br />
WOD 2:<br />
Do 7 rounds of the following for time (RFT)<br />
7 swings<br />
7 lunges each leg<br />
7 swings<br />
3 burpees<br />
<br />
WOD 3:<br />
100 swings (break them into as many sets as possible)<br />
<br />
WOD 4:<br />
10 rounds of:<br />
5 Jumping squats<br />
10 SwingsAndyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-32355072198868113122011-11-26T15:30:00.001-08:002011-11-26T15:32:19.260-08:00Build up phaseUntil the month of December, the WOD is 100 swings a day with as heavy a weight as you like (or have) broken up however you like.<br />
<br />
<br />
<strong><span style="font-size: large;">100 swings</span></strong>Andyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-43364146696472015772011-11-02T18:45:00.001-07:002011-11-07T19:23:25.540-08:00One week's worth of WODsDiet is 80% of health, exercise is only 20%. Don't buy into biggest loser-hype of exercising until you slim down or die. You also don't have to spend hours performing cardio. HIIT (High Intensity Interval Training) is where it's at. And I center my HIIT WODs (Workout Of the Day) around the kettlebell.<br />
<br />
The kettlebell, like the Russian Spetznaz, is brutally efficient. It will transform your physique and fix your skeletal inadequacies.<br />
<br />
Since this section of the blog is aimed at the people who I have already trained and who I monitor, I advise those who are new to physical activity and / or kettlebells to seek qualified guidance.<br />
<br />
<u>WOD 1 </u><br />
4 RFT (Rounds For Time)<br />
10 swings<br />
5 Tactical lunges each leg<br />
10 swings<br />
7 figure 8's<br />
<br />
<u>WOD 2</u><br />
200 swings for time<br />
<br />
<u>WOD 3</u><br />
5 RFT<br />
12 suitcase deadlifts<br />
20 sec sprint<br />
walk back to start<br />
<br />
<u>WOD 4</u><br />
Ladder (for time) 1,2,3,... 9,10<br />
Kettlebell slam<br />
Squat<br />
SwingAndyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0tag:blogger.com,1999:blog-3440859771068777042.post-89977296433523230632011-10-30T12:27:00.000-07:002011-10-30T12:27:28.680-07:00Equipment<br />
So... for you to perform the workouts detailed here, I need you to have certain gear.<br />
<br />
<b>Must have:</b><br />
<br />
<ul>
<li>Kettlebell of sufficient weight to challenge yourself without hurting yourself.</li>
</ul>
<br />
<div style="text-align: center;">
Beginner women: 8kg</div>
<div style="text-align: center;">
Fit women: 12kg</div>
<div style="text-align: center;">
Studly women: 16kg</div>
<div style="text-align: center;">
Wonderwoman: 24kg</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Buttercup men: 12kg</div>
<div style="text-align: center;">
Average man: 16kg</div>
<div style="text-align: center;">
Ripped dude: 24kg</div>
<div style="text-align: center;">
Ubermensch: 32kg</div>
<div style="text-align: center;">
<br /></div>
<br />
<ul>
<li>a place to run</li>
</ul>
<div>
<br /></div>
<ul>
<li>and a timer capable of alternating between two time periods. Example: Tabata intervals - 20 seconds work, 10 seconds rest, repeat 7 more times for a total of 8 rounds.</li>
</ul>
<br />
<br />
<b>Great to have:</b><br />
<b><br /></b><br />
<br />
<ul>
<li>Jump rope (especially <i><a href="http://www.roguefitness.com/ultra-speed-cable-jump-ropes.php">speed rope</a></i>)</li>
</ul>
<div>
<br /></div>
<ul>
<li>Pullup bar</li>
</ul>
<div>
<br /></div>
<ul>
<li>Jump box</li>
</ul>
<div>
</div>Andyhttp://www.blogger.com/profile/10910378748491438000noreply@blogger.com0