Wednesday, April 30, 2008

PLASTIC FRUIT FOR A STARVING NATION


Wolfman gets high centered.

How many rounds can you complete in 15:00?

5 Reps Barbell Deadlift
5 Reps DB Push Press

Loading equals: Bodyweight on Deadlift/50% of bodyweight on DB's.

Monday, April 28, 2008

NINE FOOT LONG OUTHOUSE LADLE


In last months Performance Menu I provide some PreHab movements for the shoulder. I like the Shoulder Horn for external rotations with the humerus abducted.

For Time:
Barbell Deadllift 21 Reps
Run 400M
Barbell Deadlift 15 Reps
Run 400M
Barbell Deadlift 9 Reps
Run 400 M
Barbell Deadlift 6 Reps
Run 400 M

Loading equals 110% of bodyweight.

Friday, April 25, 2008

ANGIE


Emily, Todd, Britt and Jim.

For time complete the following:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

You must complete all the repetitions of each movement before embarking on the next.

Wednesday, April 23, 2008

MAX STRENGTH LAUGH REMOVAL


Eva T Grinds out an example of today's WOD. This and other self esteem builders courtesy of DUMBBELL MOVES VOL III.

800 M for Time
Overhead Lunge /2 Snatch Squat
The sequence: Right Lunge/Left Lunge/Overhead Squatx2

Loading: Males 20kg Bar/ Females 15kg Bar

Monday, April 21, 2008

RP'S PLUGGED LIE




For Time:
400 M Run
10 Burpees
400 M Run
20 Air Squats
400 M Run
30 Pull-ups
400 M Run
40 Sit-ups

Friday, April 18, 2008

SOFT SOAP FOR HARD TIMES




5 Rounds for Time

20 Squats
15 D-ball Slams
10 Box Jumps

Loading: Males 40lb D-ball/ Females 20lb D-ball
Select a box height appropriate for your level of fitness. Reach full extension of the hip and knee. Step down following each rep.

Wednesday, April 16, 2008

FRAN


Roasted asparagus. Oil Olive a dash of seasoning or sea salt on a hot grill or in the oven at 450 for about 10 minutes.

FOR TIME
21 Barbell Thrusters
21 Pull-ups
15 Barbell Thrusters
15 Pull-ups
9 Barbell Thrusters
9 Pull-ups
Load requirements
95lbs Males Athletes/55lbs Female Athletes

Monday, April 14, 2008

NEUROTIC DOG? OWNER ?


What happen to fetch or going for a walk?


5 Rounds for time:

500M Row
400M Run

Friday, April 11, 2008

FUNNY AS GRANDMAS ARM FLAPS


How many rounds can you complete in 20:00?

KTE 10
Lunge 20 Yards out
Clapping Push-ups 10
Lunge 20 Yards back

The suspended bar will be the start point for each round. You will lunge out 20 yards, hit the deck and perform 10 clapping push-ups. At the conclusion you will return to the start and begin the next round with KTE.

Thursday, April 10, 2008

ZONE DIET TIPS



-Always eat within one hour of waking.

-Never let more than five hours go by without having a Zone meal or snack and don’t forget your bedtime snack.

-Keep a food diary and note how you feel after a meal. Make a list of which meals keep you in the Zone.

-When you go to the store, make sure to have a list in hand with ingredients for at least two or three Zone meals. Then you won’t be tempted to buy everything in sight while trying to create Zone meals on the spot.

-Never leave the house hungry, or you’ll be tempted by all the food waved in your face everywhere you go.

-In dips, replace part or all of the sour cream with cottage cheese. Place the cottage cheese in a blender or food processor and blend until smooth. Add seasonings and blend again.

-Instead of skimping with a small amount of mayo and having dry tuna, try using strained yogurt instead. Spice it up if you want.

-When making guacamole in the Zone, use cut up red, green and orange bell peppers instead of tortilla chips.

-Take any type of fruit you like, (lemons, limes, oranges, strawberries, or any combination of fruits), slice, place in a pitcher, fill with ice and water, and place in the fridge overnight. Stir just before serving.

-Miss mashed potatoes? Try mashed cauliflower instead.

-Slice zucchini (length wise), brush lightly with olive oil and broil until crisp/tender (about 5 minutes). Then use the zucchini like you would lasagna noodles.

Wednesday, April 9, 2008

ROCK CHALK


In case you missed it, the local boys ended a 20 year drought and took home a a big trophy Monday night.

7 Rounds for time:

Box Jumps 10
DB Push Press 10

Loading equals 45% of bodyweight.

Monday, April 7, 2008

TANEREXIA


Welldone

3 Rounds for Time

Run 400 M
Glute Ham Sit up (GHSU) 15
Single Arm Dumbbell Snatch 20 ( 10R/10L)

Loading with single dumbbell equals 20% of bodyweight.

Friday, April 4, 2008

SOAP SCUM FOR THE GREAT UNWASHED


The release is all wrong. Too vertical for a short toss.

DB Overhead Squat 10R/10L, 8R/8L, 6R/6L, 4R/4L
Burpees 20, 16, 12, 8

Male Athletes Use 55lb DB/Female Athletes Use 30lb DB

The single dumbbell overhead squat is easier and more forgiving than the barbell overhead squat which places a premium on mobility in the shoulder girdle.

Wednesday, April 2, 2008

HELEN



3 Rounds for Time:

400M Run
21 DB Swings
12 Pull-ups

Loading: Male athletes 55lbs/Female athletes 35lbs