some things i'm looking at right now, thought i'd share
http://www.rollingstone.com/politics/story/26793903/the_big_takeover/1
great article on the massacre happening in the US...funny shit that i got to see first hand while down there...all there was on TV was march madness and TV shows and commercials based on how you can save money in these "tough economic times"
http://health.blogs.foxnews.com/2009/03/30/fat-burning-foods/
a wonderful insight into what i am up against daily...clients asking me about articles like this and why they should be eating what these "experts" recommend...interesting
http://www.inspiredlife.ca/organic_baby_formula/
a good formula i just discovered that can help some moms in need of good nourishment for their child along with or without breastfeeding...there are not many choices...i've researched what Mercola, Weston A Price , Jordan Rubin and others recommend and for ease of use and the time it takes to prepare these other concoctions this one might just work well...
home sweet home
for time;
21,18,15,12,9,6,3 rep rounds for time;
KBS - 1.5 pd
Anchored AbMat Sit ups
post time to comments
post fuel:
above 12% - 20g prot/10g carb
8-12% - 20g prot/20g carb
below 8% - 20g prot/30g carb
all with PFC meal 60 min later - keep carbs to 2 blocks of low GI veggies in that meal...rest well
next 3 are all single wod days
21,18,15,12,9,6,3 rep rounds for time;
KBS - 1.5 pd
Anchored AbMat Sit ups
post time to comments
post fuel:
above 12% - 20g prot/10g carb
8-12% - 20g prot/20g carb
below 8% - 20g prot/30g carb
all with PFC meal 60 min later - keep carbs to 2 blocks of low GI veggies in that meal...rest well
next 3 are all single wod days
Monday, Mar 30th workout of the day
for loads/reps:
build to a tough 1 in the snatch balance
(take as much time and rest b/t sets as needed)
rest 5 min
AMRAP chin ups - 1 set/attempt
rest 5 min
1 set of "the bear" - once you choose the weight, you have to make it...if you fail in set, you have to drop weight by 25# on the next attempted set...and no less...if you miss that set, you have to drop the weight by 50# from the 1st attempted weight and make that
(the bear is power clean, front squat, push press overhead then to back of neck, back squat, push press overhead then to front rack, then touch and go power clean again to start next set - barbell CANNOT rest on ground in set; perform that 7 times around for 1 set only!)
rest 5 min
AMRAP chin ups - 1 set/attempt
total score = snatch balance in kg + chin ups + bear in kg + chin ups
(i.e. 80 + 50 + 100 + 50 = 280 as score)
post score to comments as well as your nutritional strategies for the workout today for pre and post fuelling as well as comments on what you have been doing to ensure recovery b/t doubles over the past few weeks...
build to a tough 1 in the snatch balance
(take as much time and rest b/t sets as needed)
rest 5 min
AMRAP chin ups - 1 set/attempt
rest 5 min
1 set of "the bear" - once you choose the weight, you have to make it...if you fail in set, you have to drop weight by 25# on the next attempted set...and no less...if you miss that set, you have to drop the weight by 50# from the 1st attempted weight and make that
(the bear is power clean, front squat, push press overhead then to back of neck, back squat, push press overhead then to front rack, then touch and go power clean again to start next set - barbell CANNOT rest on ground in set; perform that 7 times around for 1 set only!)
rest 5 min
AMRAP chin ups - 1 set/attempt
total score = snatch balance in kg + chin ups + bear in kg + chin ups
(i.e. 80 + 50 + 100 + 50 = 280 as score)
post score to comments as well as your nutritional strategies for the workout today for pre and post fuelling as well as comments on what you have been doing to ensure recovery b/t doubles over the past few weeks...
MUGGY
part 1:
for time;
50 push up burpees
35 SDLHP - 95#
Row 500 m
35 SDLHP - 95#
50 push up burpees
rest 6 + hours
part 2:
for time;
50 reps - 115# squat clean thruster
add part 1 time to part 2 time as total score, fewest seconds wins
chest to deck and jump to touch with one hand an object 10" above max reach for each burpee; that is 10" above max reach with both hands overhead
barbell for SDLHP must come to chin height or graze chin on every rep, no neck reaching for bar, elbows above hands on every rep
ASS to ANKLES squat catch for squat clean thruster, bar must be overhead for every rep at top so ears can be seen from side, touch and go reps allowed, just ensure full squat and lockout overhead
post wod fuel part 1:
above 12% - 30 g prot/10 g carb - PFC meal 60 min later
8-12% - 30g prot/20 g carb - PFC meal 60 min later
below 8% - 30g prot/30 g carbs - PFC meal 60 min later
post wod fuel part 2:
above 12% - 40 g prot/10g carb - PFC meal 60 min later
8-12% - 40 g prot/30 g carbs - PFC meal 60 min later
below 8% - 40 g prot/50 g carbs - PFC meal 60 min later
for time;
50 push up burpees
35 SDLHP - 95#
Row 500 m
35 SDLHP - 95#
50 push up burpees
rest 6 + hours
part 2:
for time;
50 reps - 115# squat clean thruster
add part 1 time to part 2 time as total score, fewest seconds wins
chest to deck and jump to touch with one hand an object 10" above max reach for each burpee; that is 10" above max reach with both hands overhead
barbell for SDLHP must come to chin height or graze chin on every rep, no neck reaching for bar, elbows above hands on every rep
ASS to ANKLES squat catch for squat clean thruster, bar must be overhead for every rep at top so ears can be seen from side, touch and go reps allowed, just ensure full squat and lockout overhead
post wod fuel part 1:
above 12% - 30 g prot/10 g carb - PFC meal 60 min later
8-12% - 30g prot/20 g carb - PFC meal 60 min later
below 8% - 30g prot/30 g carbs - PFC meal 60 min later
post wod fuel part 2:
above 12% - 40 g prot/10g carb - PFC meal 60 min later
8-12% - 40 g prot/30 g carbs - PFC meal 60 min later
below 8% - 40 g prot/50 g carbs - PFC meal 60 min later
eat your wheaties
part 1:
3 rounds for time;
10 power clean - 155#
15 chin ups
20 squats
rest 6 or more hours
part 2:
Run 1 mile - all out!
hips must be straight at top of catch on clean
squats to 10" object/bench/pad/mat...hips extend fully at top
post fuel - part 1:
above 12% - 30g prot/10 g carbs - PFC meal 60 min later
8-12% - 30g prot/20 g carbs - PFC meal 60 min later
below 8% - 30g prot/30 g carbs - PFC meal 60 min later
post fuel - part 2:
above 12% - 30 g prot/10 g carbs - PFC meal 60 min later - no overeating allowed
8-12% - 30 g prot/20 g carbs - PFC meal 60 min later - have a dessert
below 8% - 30 g prot/30 g carbs - PFC meal 60 min later - overeat if you wish
rest well on Saturday!
3 rounds for time;
10 power clean - 155#
15 chin ups
20 squats
rest 6 or more hours
part 2:
Run 1 mile - all out!
hips must be straight at top of catch on clean
squats to 10" object/bench/pad/mat...hips extend fully at top
post fuel - part 1:
above 12% - 30g prot/10 g carbs - PFC meal 60 min later
8-12% - 30g prot/20 g carbs - PFC meal 60 min later
below 8% - 30g prot/30 g carbs - PFC meal 60 min later
post fuel - part 2:
above 12% - 30 g prot/10 g carbs - PFC meal 60 min later - no overeating allowed
8-12% - 30 g prot/20 g carbs - PFC meal 60 min later - have a dessert
below 8% - 30 g prot/30 g carbs - PFC meal 60 min later - overeat if you wish
rest well on Saturday!
what is 88 deg F in Celcius?
for loads;
Power Snatch - 3,3,3,3,3,3,3; 240 sec rest b/t sets
5 min rest after last attempt
for loads:
3 position power snatch (high hang, knee cap, floor);
1.1.1 x 5; 180 sec rest b/t sets
5 min rest after last attempt
for reps;
10 min double unders
highest load lifted for 3 in power snatch in kg + highest load lifted for 3 pos snatch in kg + reps in double unders is your score (100kg + 80kg + 600 reps = 780 as score)
post score to comments
you can only rest briefly (i.e. BRIEFLY) b/t reps for snatch sets
a squat snatch is regarded as a failed power snatch attempt and does not count
you can begin each hang of power snatch with hips at full extension but you must make a concentrated effort to pause briefly at heights indicated before pulling barbell (i.e. at thigh and knee cap)
and just to ensure everyone is clear, the rope must go underneath you twice to count as a double under :)...if you land on rope on attempt, that rep does not count...have fun
Friday is a double wod day - am heavy met con, pm cardio respiratory endurance, plan accordingly
post fuel:
above 12% - 40g prot/10-20g carb - PFC meal 60 min later
8-12% - 40g prot/40 g carb - PFC meal 90 min later
below 8% - 40g prot/60 g carb - PFC meal 90 min later
Power Snatch - 3,3,3,3,3,3,3; 240 sec rest b/t sets
5 min rest after last attempt
for loads:
3 position power snatch (high hang, knee cap, floor);
1.1.1 x 5; 180 sec rest b/t sets
5 min rest after last attempt
for reps;
10 min double unders
highest load lifted for 3 in power snatch in kg + highest load lifted for 3 pos snatch in kg + reps in double unders is your score (100kg + 80kg + 600 reps = 780 as score)
post score to comments
you can only rest briefly (i.e. BRIEFLY) b/t reps for snatch sets
a squat snatch is regarded as a failed power snatch attempt and does not count
you can begin each hang of power snatch with hips at full extension but you must make a concentrated effort to pause briefly at heights indicated before pulling barbell (i.e. at thigh and knee cap)
and just to ensure everyone is clear, the rope must go underneath you twice to count as a double under :)...if you land on rope on attempt, that rep does not count...have fun
Friday is a double wod day - am heavy met con, pm cardio respiratory endurance, plan accordingly
post fuel:
above 12% - 40g prot/10-20g carb - PFC meal 60 min later
8-12% - 40g prot/40 g carb - PFC meal 90 min later
below 8% - 40g prot/60 g carb - PFC meal 90 min later
green grass
5 sets for total reps:
AMRAP 135# OHS; 60 sec rest
AMRAP Muscle Ups in 60 sec; 120 sec rest
score is total reps accumulated
post total reps to comments
AMRAP 135# OHS; 60 sec rest
AMRAP Muscle Ups in 60 sec; 120 sec rest
score is total reps accumulated
post total reps to comments
vit D power
7 sets for total time;
KBS - 2pd x 20 reps; 0 sec rest
10 HSPU; 0 sec rest
25 GHD Sit ups; 90 sec rest
add total time for all sets as score
post score to comments
ear must be seen from side view on KBS
nose to carpet on HSPU
KBS - 2pd x 20 reps; 0 sec rest
10 HSPU; 0 sec rest
25 GHD Sit ups; 90 sec rest
add total time for all sets as score
post score to comments
ear must be seen from side view on KBS
nose to carpet on HSPU
sleeping without blankets
AM:
10 rounds for time;
3 reps - 155# clean and jerk
15 wall balls - 20# to 10 ft
rest EXACTLY 6 hours
PM:
800 m sprints @ 95%
3 min rest x 3
post times to comments
envision this is a comp day and you've just been given the task
eat throughout day as if you were on game day
take notes and learn
post wod 1 fuelling:
12+ - 40g prot/40g carb
8-12 - 40g prot/50g carb
-8 - 40g prot/60-80g carb
post wod 2 fuelling:
12+ - 30g prot/30 g carb
8-12 - 30g prot/40g carb
-8 - 30g prot/50g carb
fuel appropriately...what might work best for CNS is light breakfast.....showtime 3 hours later...great post wod fuel right after, fuel again 120 later (ensure this meal leaves you feeling light and appropriate for CNS and mental acuity)...then leave stomach empty for runs...then fuel big again to prepare for Monday
you CANNOT push press the jerk, power clean preferred for wod 1....pick a flat course for #2
10 rounds for time;
3 reps - 155# clean and jerk
15 wall balls - 20# to 10 ft
rest EXACTLY 6 hours
PM:
800 m sprints @ 95%
3 min rest x 3
post times to comments
envision this is a comp day and you've just been given the task
eat throughout day as if you were on game day
take notes and learn
post wod 1 fuelling:
12+ - 40g prot/40g carb
8-12 - 40g prot/50g carb
-8 - 40g prot/60-80g carb
post wod 2 fuelling:
12+ - 30g prot/30 g carb
8-12 - 30g prot/40g carb
-8 - 30g prot/50g carb
fuel appropriately...what might work best for CNS is light breakfast.....showtime 3 hours later...great post wod fuel right after, fuel again 120 later (ensure this meal leaves you feeling light and appropriate for CNS and mental acuity)...then leave stomach empty for runs...then fuel big again to prepare for Monday
you CANNOT push press the jerk, power clean preferred for wod 1....pick a flat course for #2
28 deg celcius at 6pm
3 rounds for time;
50 box jumps - 24"
185# Dead Lift x 21
30 chin ups
post time to comments
fuelling:
pre - empty stomach
post:
above 12% - 40g prot/40g carb
8-12% - 35g prot/50g carb
below 8% - 30g prot/60g carb
50 box jumps - 24"
185# Dead Lift x 21
30 chin ups
post time to comments
fuelling:
pre - empty stomach
post:
above 12% - 40g prot/40g carb
8-12% - 35g prot/50g carb
below 8% - 30g prot/60g carb
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