WODs 02/05/12

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. 

• 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).
• Movement quality over speed or quantity. Movements done poorly cause injuries. 
• 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.
• No weak wrists
• 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.

Planks for ABS We're also going to work on something new. 3 days this week I want you to perform the plank for as long as you can, three times, with the goal of being able to complete a 2 minute hold.



WOD #
Firebreather
For time:
100 clean and press
100 squats


Smoke Eater
For time:
50 clean and press
50 air squat


Rookie
For time: 2 rounds of:
20 clean and press
20 air squat


WOD #2
Firebreather
300 swings


Smoke Eater
200 1H swings


Rookie
200 2H swings


WOD #3
Firebreather
8 RFT:
20 1H swing 
10 forward lunges


Smoke Eater
Same as Firebreather, just lighter KB


Rookie
5 RFT instead of 8 and light weight KB

WOD #4

Firebreather
300 swings


Smoke Eater
200 1H swings


Rookie
200 2H swings


WOD #5
Firebreather
5 RFT:
5 Thrusters each hand
10 Crossfit burpees (With full pushup)
15 swings


Smoke Eater

5 RFT:
5 Thrusters each hand
10 burpees or squat thrust (different name, same movement -no pushup)
15 swings



Rookie

3 RFT:
2 Thrusters each hand
6 burpees or squat thrust (different name, same movement -no pushup)
9 swings

WODs 01/29/2012

• If you're a firebreather, double the squats and/or swings.
• 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. 
• 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
• 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.
• EVERY DAY, I need you to text me your WOD times.
• For each new movement in the WOD, I have linked to a video on the movement. Watch them.
• No weak wrists

WOD #1
200 1H swings

WOD #2
Death by...
With a continuously running clock, perform on the minute:
1 forward lunge each leg
3 2H swings
1 round first minute, 2 rounds second minute, 3 rounds third minute... until you fill the minute. Rest 3 minutes, then repeat.

WOD #3
7 RFT (rounds for time)
7 bent over rows each hand
7 clean and press each hand
7 1H swings each hand

WOD #4

60 thrusters (30 each hand)


WOD #5
300 swings

WODs 1/22/2012

A couple of key points:

• If you're a firebreather, double the squats and/or swings
• 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
• 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.
• EVERY DAY, I need you to text me your WOD times.
• For each movement in the WOD, I have linked to a video on the movement. Watch them.
• No weak wrists

WOD #1
250 swings

WOD #2
15 minutes AMRAP
6 press each hand
6 halo each direction
15 swings

WOD #3
12 minutes, AMRAP (as many rounds as possible):
10 squats
10 figure 8 to hold each hand
12 cleans

WOD #4
For 15 minutes, with a continuously running timer, each minute on the minute:
3 bent-over rows each hand
3 squats
3 halo

WOD #5
250 swings

WODs for Week of Dec 19th

Do the WODs in any order you like, just remember to lightly warmup and stretch

WOD 1:
In 12 minutes do as many rounds as possible (AMRAP) of:
5 Jumping squats
10 Swings

WOD 2:
Do 7 rounds of the following for time (RFT)
7 swings
7 lunges each leg
7 swings
3 burpees

WOD 3:
100 swings (break them into as many sets as necessary)

WOD 4:
4 RFT
16 steps walking lunge
Run back to start
5 burpees

WODs for Week of Dec 12th

Now 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.

So, for example, my week would  look like this:
Monday:          Work-off, WOD-on
Tuesday:          Work-off, WOD-on
Wednesday:     Work-off, WOD-off
Thursday:         Work-on, WOD-on
Friday:             Work-off, WOD-off
Saturday:         Work-on, WOD-on
Sunday:           Work-off, WOD-off

Do the WODs in any order you like, just remember to lightly warmup and stretch

WOD 1:
In 12 minutes do as many rounds as possible (AMRAP) of:
5 pushups
10 swings
5 squats

WOD 2:
Do 7 rounds of the following for time (RFT)
7 swings
7 lunges each leg
7 swings
3 burpees

WOD 3:
100 swings (break them into as many sets as possible)

WOD 4:
10 rounds of:
5 Jumping squats
10 Swings

Build up phase

Until 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.


100 swings

One week's worth of WODs

Diet 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.

The kettlebell, like the Russian Spetznaz, is brutally efficient. It will transform your physique and fix your skeletal inadequacies.

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.

WOD 1 
4 RFT (Rounds For Time)
10 swings
5 Tactical lunges each leg
10 swings
7 figure 8's

WOD 2
200 swings for time

WOD 3
5 RFT
12 suitcase deadlifts
20 sec sprint
walk back to start

WOD 4
Ladder (for time) 1,2,3,... 9,10
Kettlebell slam
Squat
Swing