15 unbroken wall balls (20#/14# to 10 ft)
rest for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest for 15 breaths
perform as many of these sets unbroken as you can in a 20 minute time frame...if you start fractioning, continue with the sets for the 20 minute time frame with breathing rests as rx'd and note in comments
+
skill work:
for 5 minutes, on a tabata timer, alternate b/t slow methodical push ups and slow methodical air squats - work on form and control...like 2-3 sec down and 2-3 sec up for 20 sec on and 10 sec off for 5 minutes...i.e. 5 sets each...work on tight midline on push ups and hip flexors pulling you down on squats
welcome to all new dawgs...on rest day this week i'll explain all recent questions (i.e. nutrition, eccentrics, etc..)
post wod fuel same as yesterday!
day one of another year
for as many sets in 7 minutes:
25 straight double unders
(you cannot fraction once the 7 minute timer is started, score is amount of sets of 25 in 7 minute period)
rest EXACTLY 3 minutes
A1. Stiff Legged DL @ 3020; 95#/115#/135#/155# x 12 reps x 3 sets - you choose weight; rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets; rest 90 sec
rest EXACTLY 3 minutes after last HSPU set
skill work - kipping knees to elbows on rings - 5 sets of 8-15 reps; rest as needed b/t sets; goal here is constant movement; allow rings to move as needed to get the job done
post DU score, weights and reps for middle couplet and notes on ring work to comments
post wod fuel - male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/20g carb
below 8% - 30g prot/30g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/15 g carb
below 12% - 20 g prot/20 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
25 straight double unders
(you cannot fraction once the 7 minute timer is started, score is amount of sets of 25 in 7 minute period)
rest EXACTLY 3 minutes
A1. Stiff Legged DL @ 3020; 95#/115#/135#/155# x 12 reps x 3 sets - you choose weight; rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets; rest 90 sec
rest EXACTLY 3 minutes after last HSPU set
skill work - kipping knees to elbows on rings - 5 sets of 8-15 reps; rest as needed b/t sets; goal here is constant movement; allow rings to move as needed to get the job done
post DU score, weights and reps for middle couplet and notes on ring work to comments
post wod fuel - male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/20g carb
below 8% - 30g prot/30g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/15 g carb
below 12% - 20 g prot/20 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Rest Day
"Fans, for the past two weeks you have been reading about the bad break I got. Yet today I consider myself the luckiest man on the face of the earth. I have been in ballparks for seventeen years and have never received anything but kindness and encouragement from you fans.
"Look at these grand men. Which of you wouldn’t consider it the highlight of his career just to associate with them for even one day? Sure, I’m lucky. Who wouldn’t consider it an honor to have known Jacob Ruppert? Also, the builder of baseball’s greatest empire, Ed Barrow? To have spent six years with that wonderful little fellow, Miller Huggins? Then to have spent the next nine years with that outstanding leader, that smart student of psychology, the best manager in baseball today, Joe McCarthy? Sure, I'm lucky.
"When the New York Giants, a team you would give your right arm to beat, and vice versa, sends you a gift — that’s something. When everybody down to the groundskeepers and those boys in white coats remember you with trophies — that’s something. When you have a wonderful mother-in-law who takes sides with you in squabbles with her own daughter — that's something. When you have a father and a mother who work all their lives so that you can have an education and build your body — it's a blessing. When you have a wife who has been a tower of strength and shown more courage than you dreamed existed — that's the finest I know.
"So I close in saying that I might have been given a bad break, but I've got an awful lot to live for. Thank you."
— Lou Gehrig at Yankee Stadium, July 4, 1939
"Look at these grand men. Which of you wouldn’t consider it the highlight of his career just to associate with them for even one day? Sure, I’m lucky. Who wouldn’t consider it an honor to have known Jacob Ruppert? Also, the builder of baseball’s greatest empire, Ed Barrow? To have spent six years with that wonderful little fellow, Miller Huggins? Then to have spent the next nine years with that outstanding leader, that smart student of psychology, the best manager in baseball today, Joe McCarthy? Sure, I'm lucky.
"When the New York Giants, a team you would give your right arm to beat, and vice versa, sends you a gift — that’s something. When everybody down to the groundskeepers and those boys in white coats remember you with trophies — that’s something. When you have a wonderful mother-in-law who takes sides with you in squabbles with her own daughter — that's something. When you have a father and a mother who work all their lives so that you can have an education and build your body — it's a blessing. When you have a wife who has been a tower of strength and shown more courage than you dreamed existed — that's the finest I know.
"So I close in saying that I might have been given a bad break, but I've got an awful lot to live for. Thank you."
— Lou Gehrig at Yankee Stadium, July 4, 1939
Thursday, July 9th, 2009
95#/65# squat clean x 5 x 3 sets
+
95#/65# hang power clean x 5 x 3 sets
+
95#/65# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)
3 sets - 10 chest to bar chin ups
+
3 sets - 15 high speed squats
+
3 sets - 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)
Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel
post notes to comments
next post from California!
+
95#/65# hang power clean x 5 x 3 sets
+
95#/65# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)
3 sets - 10 chest to bar chin ups
+
3 sets - 15 high speed squats
+
3 sets - 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)
Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel
post notes to comments
next post from California!
Wednesday, July 8th, 2009
A1. Dead Lift - 1,1,1 - 70% for all 3 sets; 180 sec
A2. Ring Dips - 15,15,15; 180 sec
+
20 double unders, 7 breaths x 5
+
5 sets of 8 knees to elbows
post weights and notes to comments
A2. Ring Dips - 15,15,15; 180 sec
+
20 double unders, 7 breaths x 5
+
5 sets of 8 knees to elbows
post weights and notes to comments
Tuesday, July 7th, 2009
A1. Press - 3,2,1; 120 sec
A2. 15 CTB chin ups x 3 sets; 120 sec
+
Run 1K
(1st 200 m @ 70%, 2nd 200 m @ 80%, 3rd 200 m @ 90%, 4th 200 m @ 100%, last 200 m @ 50% effort)
+
joint mobility work - 30 min
post weights and notes to comments
A2. 15 CTB chin ups x 3 sets; 120 sec
+
Run 1K
(1st 200 m @ 70%, 2nd 200 m @ 80%, 3rd 200 m @ 90%, 4th 200 m @ 100%, last 200 m @ 50% effort)
+
joint mobility work - 30 min
post weights and notes to comments
finish line
excerpt from Simon's blog...i could have posted the link...but i wanted the words on my blog...one of our true Canadian heros describes a feeling i have had before...and want to taste again!
Life rolls on. After the good races and the bad. I kept that perspective all week after the debacle in Washington, "so that happened". It happened and I moved on. I sought council to which I have access to some of the best advice out there and I sought refuge in talking and texting with Jennie as much as possible. She told me about the park, and the beach, and the playground, and the tantrums, and the laughs and finally about Pippa just wanting to run everywhere, from tree to tree all the way to the park.After Washington I took 2 days completely off, regrouped, listened to Iron and Wine and Bon Iver when I wasnt texting/talking to Jennie. I flew into Des Moines on wednesday after a delayed flight because of the crazy storms on tuesday night and just rolled with it. Delayed flight "whatever", bike doesn;t show up "oh well", just rolled with it. My first run in three days was wednesday morning, 20mins of :30sec on/:30 off (thanks to Paulo for that piece of wisdom on gmail) "fight the temptation to just go for an easy run eh, get out there and punch the cobwebs out no matter how you feel". So I ran along the grass under the power lines in Minni (by the mall of America) and even though I felt like crap at first I just "punched the cobwebs" out with 20x:30 secs.When I arrived in Des Moines the National Team Coach Phillippe Bertand took me to the lake as I hadn't swum in 3 days and put me through a moderate but effective session and gave me a great stroke cue to focus on, "simon da rhythm, find dha rhythm, think about McCartney's stroke" (in his fun english) and I did. I just thought about that fantastic rhythm Andrew has and instead of trying to over power the water I just settled into my "andrew rhythm" and felt much much better.The next couple days were good, slept a lot, relaxed, didn't think once about Washington, I didn't search for confidence from one workout or another, just immersed myself in the process of getting ready and put one foot in front of the other.And I arrived on the start line without any expectation, fear or excitement. I made a particularly smart tactical move when picking my swim spot (if I do say so myself) and took a deep breath before the gun went off and we were away.I didn't feel great in the swim, it was harder then it usually is and I just tried to focus on AMAC rhythm, who ended up winning the swim and the $5000 that went with it. Out of the water I was side by side with Brent and Kyle. We rolled through transition together and out onto the bike. Again I didn't feel great, rolled through a couple times, got up the front then had to regroup. I just didn't have any zip, my calf was starting to hurt and that voice in the back of my head was trying to place doubts "you're just not ready to race" "somethings wrong, just drop out". I didn't ignore it, I heard it, I just didn't listen. I just kept moving along, up the front, in the pack, at the back and tried to look for something positive. Again on the run I really didn't feel great, I just thought I'd run along at a steady pace and see what unfolded. Brad, Frodo and Gemmel ran away from me straight away and I just kept running my pace. Eventually Jarrod and Javier passed me, still no energy to respond. When Brent passed me I gave him some encouragement and just kept the same pace.And they started coming back, it seemed like 'two steps forward, one step back', I'd almost catch them, someone would surge and I'm be off again. I just kept thinking about form and breathing, ignored my position and simply paced myself back up to them only to be dropped again. Finally on the last lap, about 1/4 of the way through after Gomez had made his play and the pace had settled then slowed I actually made it back on for good. We settled into an uneasy "who will go first" pace and the pace was timid. I actually thought Brent who was charging after us might just catch us and blow right by.Two Canadians to worry about.We positioned ourselves into the final 180, Brad accelerated to the first right hand turn where I'm sure he wanted to get to first but Kris ducked in on the inside and I followed, through the next right Kris pushed the pace and strung us out into a line but I had managed to grab second through the turns and as Kris drifted wide right towards the finishing shoot I took off without hesitation or thought aside from the exact same thought I had in Beijing "jolly O here we go". I actually felt them coming up on all sides, I could sense someone on my left (Frodo) and my right (Brad), I held my line past the barrier where Frodo lost a step getting around it and drove as hard as I could to the finish. I felt this absolute determination that I wasn't losing this damn sprint, after two second place finishes at $200,000 races and one second place finish in a sprint finish I've played over and over again in my mind..... I celebrated.and that's what happened.S
sunday
dead lift - 50% of 1RM; 2 reps x 8 sets; 45 sec b/t sets; goal is speed on concentric+
Tabata Push Up - 4 sets - goal is same reps/set...not high total
+
double unders - 50 reps; 1 min rest x 3
+
GHD Sit ups - 5 sets of 10
post notes and scores to comments
note: we're working on the Big Dawg Mix based on requests...will repost when done
The Power to Override
It can be all too easy to come up with excuses.
And it can be all too easy to let those excuses stop you in your tracks.
Stop telling yourself why you cannot do it and start reminding yourself why you must.
When you have a strong enough reason why, you'll get it done.
It can be all too easy to come up with excuses.
And it can be all too easy to let those excuses stop you in your tracks.
Stop telling yourself why you cannot do it and start reminding yourself why you must.
When you have a strong enough reason why, you'll get it done.
exponential
for as many sets as possible:
perform 5 unbroken db hang squat clean - 40#/25#/h, then IMMEDIATELY perform 9 unbroken chin ups; that is set # 1; rest EXACTLY 45 sec, then for as many sets as you can do 5 unbroken hang squat clean and add 3 unbroken chin ups to each round for as many sets; rest 45 sec b/t every set
(i.e. rd 1 - 5/9, rd 2 - 5/12, rd 3 - 5/15, rd 4 - 5/18...)
post the sets you were able to complete without fractioning as well as what you would like to see at the CF games as the events this year to comments
if you miss getting 21 chin ups for example on rd 5, your score is 4 rounds
perform 5 unbroken db hang squat clean - 40#/25#/h, then IMMEDIATELY perform 9 unbroken chin ups; that is set # 1; rest EXACTLY 45 sec, then for as many sets as you can do 5 unbroken hang squat clean and add 3 unbroken chin ups to each round for as many sets; rest 45 sec b/t every set
(i.e. rd 1 - 5/9, rd 2 - 5/12, rd 3 - 5/15, rd 4 - 5/18...)
post the sets you were able to complete without fractioning as well as what you would like to see at the CF games as the events this year to comments
if you miss getting 21 chin ups for example on rd 5, your score is 4 rounds
power to the...
for loads;
Power Clean - 3,3,3
Power Snatch - 3,3,3
+
Run 400 m @ 95%, rest 8 min x 2
post loads and run times to comments
rest as needed b/t sets
workout schedule:
July 3rd/4th/5th - singles
July 6th - off
July 7th/8th/9th - light singles
July 10th - off
July 11th/12th - CF games 2009 workouts
July 13th/14th - off
July 15th - resume schedule
Power Clean - 3,3,3
Power Snatch - 3,3,3
+
Run 400 m @ 95%, rest 8 min x 2
post loads and run times to comments
rest as needed b/t sets
workout schedule:
July 3rd/4th/5th - singles
July 6th - off
July 7th/8th/9th - light singles
July 10th - off
July 11th/12th - CF games 2009 workouts
July 13th/14th - off
July 15th - resume schedule
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