Thursday, December 18, 2014

Fran Friday

Bench 3 sets x 5 reps ( 75% of 1rm or lighter, should not be a struggle to finish all reps.)

Thrusters 95/65

This should be very fast, a sprint. Scale weight not reps.

MOB - Friends don’t let friends Fran and drive.  Take some time with a mobility WOD from the posters, then foam roll EVERYTHING.

Push those knees out, squeeze the bar and tighten up those shoulders!  Read more here.

"Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in."- Mark Rippetoe
This is how old-school weightlifters got big and strong.  That and steak and potatoes for a post-workout "shake".

3 rounds NFT 1 min DU practice, 1 min plank, 1 min wall-ball

Squat 20 reps, 70% of 1 rm FS
If too easy, try a bit heavier.

7 Rounds for Time:
4 AHAP slam ball over-the-shoulder or stone*
1 rope climb or 6 pullups
9 burpees
*double up mats

OK to cut-off if too long

Tuesday, December 16, 2014


John K, canine search & rescue guy

3 r NFT pike on rower x10, handstand kick-up x10, slam ball over shoulder x10

Snatch drills and skills

Snatch 3s

OHS 3s
not too heavy today, move quickly

OTM 10
Power Clean 2
Box jump 3

heavy-ish and high-ish

Monday, December 15, 2014


Press 5s
Work up to somewhat heavy but not max.  Leave some room to move up next week.
Alternate with pull-ups, weighted or strict 3 sets x 5ish. Ideally all 3 sets with same band/weight

score total reps 
AMREP box jumps (low box, work on chaining together reps, so yes, jump up and jump down)
AMREP push-ups 

This WOD is a great time to practice your box jump technique.  Each set will be as many as you can chain together - bounce off the ground and refocus on top.  Make sure to stand all the way up! 

Snatch prep MOB


Time for a new cycle! We will be focusing on skills and the basic barbell lifts. Time to set some goals for this next three month time period. I will set up a section of the board for GOALS! They need to be singular, measurable, attainable, repeatable, and testable! Choices: power, strength, body composition, speed. (Also a good time to start planning for your Whole 30 Paleo Un-Binge in January.)

Back squat
Work up to 3 sets of 5 at 85%-90% of 1rm FS
Should be relativly light - great time to work on your form.

Experiment with stroke rate and power output.
• 1 minute rowing at a warm-up pace
• 3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest.
• 3 minutes at 22 spm, harder effort; 1 minute rest.
• 3 minutes at 24 spm, comfortable effort; 1 minute rest.
• 3 minutes at 24 spm, harder effort; 1 minute rest.
• 3 minutes steady state rowing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it next week.

Thursday, December 11, 2014



One more chance to find
Snatch 1 rm.

Dumbbell Bear
OTM 15
5 reps deadlift
5 reps hang power clean - not curls!
5 reps push press

OK to use lighter DB for overhead if needed. Reps may also be scaled but write it down.

Carly, with a surprise PR


Nice, Ana!

20 minutes to find 1 rm Clean
*Most should perform a squat clean

50-40-30-20-10 reps for time of:

Hips and shoulder MWOD - prep for snatch!