12 TGU
24 Pull ups
12 DB push press 40% of BW
24 DB cleans 40% of BW
15ft rope climb 5 ascertain
800m run
24 OHS
12 Box jumps
Tuesday, August 23, 2011
"No citizen has a right to be an amateur in the matter of physical training...What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
When you grab a barbell, a kettle-bell, a pull-up bar, of course you hold on, but are you consciously squeezing?
Pressing movements:
Squeezing the barbell or kettle-bell as hard as possible during the lift will activate the triceps and help peel through those struggling reps. Give it a try, hold your right arm in front of you. Take your other hand and place your fingers on your lateral tricep head. Squeeze your right hand into a fist as hard as possible. Did you feel the tricep flex? Next time you're struggling to get that last push press, remember squeeze the bar as hard as possible and watch the barbell climb its way up.
Pulling/Olympic movements:
During a clean, snatch, or deadlift, squeezing the bar as hard as possible will activate your forearms and brachialis muscles. This will also make the initial pull off the ground significantly easier than just "holding" the bar. With a confident grip of the bar will come a confident lift. A solid hold of the barbell will allow you to concentrate on proper form instead of "Man, I hope I don't drop this." Lastly, if you use a hook grip, squeezing is the ONLY way it will work.
Pull-Ups:
Squeezing the pull up bar as hard as possible will also activate your forearms and brachialis muscles. This will make hanging easier, and doing so will develop your grip strength. Also, it will help you transfer power through your pull all the way till your chest meets the bar.
Squats:
For squats you should ALWAYS squeeze the barbell as hard as possible the whole lift. This will keep your whole upper body tight and make squatting more stable and help prevent injury.
Remember, there is a significant difference between just grabbing and consciously trying to squeeze a piece of metal as if your life depended on it.
"It is not the critic who counts, not the one who points out how the strong man stumbled or how the doer of deeds might have done them better. The credit belongs to the man who is actually in the arena, whose face is marred with sweat and dust and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worth cause; who, if he wins, knows the triumph of high achievement; and who, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat."
Creating a Fortress Around Your Spine by: Adam Sayih
When it comes to the deadlift, especially WODs that will ask for what seems an insane amount of repetitions, form will make or break the lifts. A lift done with proper form will not only prevent injury, but also make lifting heavier weights easier.
Besides, butt down, chest up, arched back, there's another form tip that's taught but usually brushed to the side. Shoulder blades back and down! This trick will pile the back muscles around your spine and not only support the back, but force you to keep perfect spinal position (lower back arched, slightly rounded at the top).
When attempting a heavy lift, or when nearing the end of a ceaseless round of deadlift, most of us have experienced the "how did my back not break" rep where our back seemed to hunch over worse than the bell-ringer of Notre Dame. This could have been avoided with proper shoulder blade placement on the set-up.
How to do it.
First, as you approach the bar, you want to bring your shoulder blades together. Imagine a soda can on your spine and you want to crush it with your shoulder blades.
Next, you want to lower your arms while keeping the shoulder blades pinched back. When you grab the bar, pull on the bar with slight tension, and literally push your squeezed shoulder blades down. At this point, you have perfect spinal position locked in. In fact you can try this from your home. Get to the shoulder blades back and down position and try to hunch your back. Impossible, right?
Now you want to bring your shoulder blades back. They should be behind the bar. This makes pulling the bar back during the lift easier. Shoulder blades in front of the bar will result in falling forward.
Now you have achieved a perfect set-up. Lean back and stay focused on your back position. Every rep stay tight and if necessary, re-do the set-up before the next rep.
Lean back, and pull like hell. Notice with this tip, your back will remain in perfect position even during the lock-out and will require no extra work.
"You must channel every bit of insanity and courage you have to pull big weights, and it's just as much a mental war as it is a physical battle." -Zach Gallman
"Honey badger . . . don't care" the finale For time: 50 D.U's 15 foot Rope climb, 3ascents 50 KBS 53/35 15 Turkish get ups 35 / 20200 meter Run 200 meter lunges 100 meter run 100 meter lunges 25 Chest to bar pull ups50 supermans 25 Power cleans @ B.W.50 lunges 50 meters waiter carry 20/12 med ball
Greetings to Allen D. in Auburn University!!!
Add one rep per movement each round, how far can you get in the ladder in 12 minutes? Coaching notes: please see video on G.W.O.D box jumps at:http://gymnasticswod.com/content/00093
"Honey badger . . . don't care" Part Two For time: 20 Burpees box jumps 15 foot Rope climb, 5 ascents 50 KBS 53/35 25 turkish sit-ups (each side) 50 DB hang power cleans 40 % of BWEACH DB 800 meter RunRUN RUN RUN RUN!!!!!!!!!!! 50 D.U's50 supermans 50 lunges Farewell to our brother Allen Duarte as he embarks in a new journey, you will be missed!!
Thursday 8/11/11 WOD
S.W.O.D Deadlift 3x10 @ 65 % 1RM C.W.O.D "Test 3" Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
