Saturday April 30, 2011

WOD
21-15-9
Deadlifts
Wallball
*400m run after each round*

Hey guys!  Here's a good one for you.  The Motowners are doing the same thing.

The prescribed weight for the deadlifts is 225# for men and 155# for ladies.  SCALE AS NEEDED!  This WOD is meant to be pretty quick, even with the 400m run at the end of each round.

If there are not enough medicine balls, do thrusters in lieu of the wallballs; a 45# barbell is the usual rx, but once again, scale as needed.

As always, let me know if you need anything!  Hope to see you at Motown soon!

Mike D

Week 5: Day 2

Skillwork
The overhead squat


Retest of the Baseline WOD
5 Rounds:
Shuttle sprint
10 air squats
10 burpees

Hey guys!  Hope you're feeling fresh and ready to thrash today.  We're going to be retesting the very first WOD you did.  It's hard to believe that we're already on Week 5.  The progress you've made is outstanding; I guarantee you surprise yourselves with today's results.

If you want any Life as Rx'd stuff, let me know!  I saw a few of you posted yesterday; I'll get it to you asap.

Mike

Week 4: Day 4

Skill Review
The hang power snatch

Strength
Back Squats, 1x20

Metcon
Tabata Treadmill Run :)

Week 4: Day 3

Skill Developement
Hang Power Snatch

Metcon
AMRAP in 15 mins:
9 push presses
12 push ups
15 box jumps

Week 4: Day 2

Strength
1x20 Deadlifts

Metcon
15-12-9-6-3
Dumbbell swings
Burpees
*5 box jumps at the top of each minute*

Week 4: Day 1

4 rounds:
400m run
50 air squats

Week 3 Rest Day

What's Nasty Girls?"

So, a few of you asked about my "I Heart Nasty Girls" shirt.  The shirt is an homage to one of my favorite WODs; here's a little vid of it!

That shirt and other goodness can be found at lifeasrx.com (Life as Prescribed).  Jimmy Airey, one of our awesome coaches at Motown, is a rep for Life as Rx; let me know if there's any swag you want that's out of stock, and I'll see if Jimmy can get you the goodness directly!

I hope you all take the Rest Day talk to heart.  You all know how to drive yourselves; make sure you recover just as "hard" as well!  As always, if you need anything, just ask.  Have a great weekend; look for a tasty little WOD manana :)

Mike

Week 3: Day 4 (April 14, 2011)

Strength
1x20 Back Squats; increase in weight from last week

Skill
Burgener Warm Up and the Hang Power Snatch

Suicide Sit-Ups

Snacks
Hey crew!  So a lot of people have been asking about Paleo-friendly snacks.  I know it can be tough to stick to the Paleo lifestyle being college students; here's some ideas on how to stave off hunger.

Nuts are great for staying satiated.  A handful of almonds, walnuts, or pecans goes a long way.

Great tip from Martha: get a little Ziplock bag...go to the cafeteria and grab a plate of said nuts, vegetables (carrots, broccoli, celery, whichever you prefer)...and put it in the bag.  Take to class, and you've got a great little snack.  Bonus: if there's grilled chicken, hard boiled eggs, or any other goodness, put it in the bag.

ALMOND BUTTER!  This stuff is The Goodness.  Have a tablespoon or two, and you're good.  And if you have to, do peanut butter (yes yes, I know it's not Paleo); it's better than eating fries.

Beef jerky is awesome as well.  If you can combine it with the nuts and vegetables you've gathered from the caf, you have a great little meal right there.  I'm picky and stick to the Trader Joes and Whole Foods brands; the less ingredients in it the better.

A lot of people have asked me about bars.  The only bars I eat are Larabars.  They're Paleo for the most part; just don't go too crazy, treat them like a dessert.

And remember: enjoy yourselves!  We are not robots.  It's not a disaster if you drop off the Paleo wagon for a day or two during the week.  This is a process so be patient and, as always, feel free to ask questions!

Mike

Week 3: Day 3

Movement Development

Hang Power Clean

Metcon (15 minutes to complete)

"Red Hawk"
Buy in:

1 mile run

Complete the following in the remaining time:

50 burpees

40 lunges (total)

30 box jumps

20 hang power cleans

10 push jerks

Week 3: Day 2

Movement Development

Pull ups

Strength

1x20 Deadlifts: Goal is to increase weight from last week

then,

As many rounds as possible in 9 minutes:

Suicide sprint (width of Auxiliary Gym)

15 Sit Ups

Week 3: Day 1

Cash In:
Air squat and wall squat practice

For time:
800m run
30 dumbbell thrusters
30 dumbbell swings
400m run
20 dumbbell thrusters
20 dumbbell swings
200m run
10 dumbbell thrusters
10 dumbbell swings

"Hey...what's a thruster..?"

Weekend WOD 2

4 rounds:
30 air squats
20 sit ups
10 deadlifts, moderately heavy

Cashout: hang power clean practice (BAR OR LIGHT WEIGHT ONLY)

Week 2: Day 4

Skill Review

Hang power clean

Metcon

10 rounds for time

3 hang power cleans

6 burpees

CAMILLE CF GAMES COMPETITOR VIDEO

Week 2: Day 3

Strength
1x20 deadlifts 

Skill
Hang Power Clean

Metcon

Death by 10 meters

Week 2: Day 2

Strength

1x20 back squats
Increase from last weeks weight

Metcon

Partner WOD:“I go, you go”

As many reps as possible in 5 minutes:

5 push jerks

Check out "Barefoot Rehabilitation Clinic" with our own Dr. Chris and his blog


A great resource regarding Paleo food and more is Mark's Daily Apple

Week 2: Day 1

Partner WOD
4 lengths Bear crawl together, then, as a team complete:
100 overhead walking lunges left arm
100 overhead walking lunges right arm
100 wallballs
100 push presses
Finish with 4 lengths Bear crawl together




*every minute complete partner carry

Check out one of the strongest CrossFitters, Rob Orlando

Weekend WOD

The REAL Food Pyramid! 
"Eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar."

Little starch and some fruit can be relative to the seasons and what's available. It makes sense that thinking about hunter-gatherer cavemen ate seasonally. Fruit in the spring and summer months more and squashes/ tubers (potatoes etc.) in the fall and winter. 


You should be eating good meats, proteins, vegetables and plenty of healthy fats! 


The Weekend "CHIPPER" WOD
800m run
30 Burpees
30 Situps
30 Box jumps
30 Air Squats
30 Push-ups
30 Supermans (laying on stomach, arms extended out in front, hands and heels rise together for "1")
800m run
 

Day 4

Skill

Kettlebell/dumbbell swing instruction

Metcon

10 minute amrap
On the minute, every minute 20 swings

Endurance

Tabata Run

A little taste of CF Motown...

Day 3

 

You are all 2 days in and about to embark on your third day of being immersed in the CrossFit workouts and culture. What are your thoughts so far? What's the physical experience like? What's the mental demand? Do you have questions/ concerns/ comments? Post to the blog!!!

Strength

Establish estimate baseline for 1x20 deadlifts

Metcon & Breathing Exercise

15-12-9-6

Deadlifts

Push-ups
400m run 

Resources
Correcting the deadlift
The CrossFit Games...our 'sport'

Day 2

THE PRESSES

Push press and push jerk

Metcon WOD

AMRAP in 15 mins:

10 box jumps

10 push presses

10 situps

An oldie but a goodie - The original, "What is CrossFit" Article 
PUSH PRESS DEMO VIDEO

Welcome and Day 1

Day 1

THE SQUAT

Strength

1x20

Metcon WOD: Baseline

5 Rounds

Shuttle sprint

10 air squats

10 burpees

For time

Resources

Air squat

Paleo

"Paleo Shopping list"