Saturday December 8th 2012

What can these athletes do to improve the bottom position of their squat?     Take note of our new schedule for Saturday morning workouts. Make sure to arrive on time and ready to get after it. See you there! Saturday December 8th 2012 7:00 & 9:00 am WOD Teams of 3 (1 person working at a time)  75 Axle Bar Deadlift (205/135) *After every 25 deadlifts, team completes 40...

Friday December 7th 2012

During the olympic lifts, the barbell path must remain close to the athlete and in a straight line. Here Brian lets the bar get away from him during a power clean well over his body weight. Friday December 7th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD A. Thruster 1-1-1-1-1-1-1 – Pull barbell from rack. Must be one continuous movement from the bottom of the squat to...

Travel WODs

If you find yourself traveling, there is no reason for you to let your training suffer.  There are 18 different WODs in WODTogether that require very little equipment and most can be performed in your hotel room.  Simply click here to find these workouts (or you could type “Road Dawg” into the search box): http://wodtogether.com/search?q=road+dawg Road Dawg WODs # 1,5,8,11, and 12 require a jump rope, which is easy...

Thursday December 6th 2012

Locked out   Thursday December 6th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. “Bottom To Bottom… Tabata Squats” 20 sec of work followed by 10 sec of rest. During the rest period hold the bottom position of a squat. Repeat for 8 intervals. Score is total number of squats completed. B. 2 sets of 1 min max calorie row rest :60 sec...

Wednesday December 5th 2012

Our roots Wednesday December 5th 2012  5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD Warm-up/skill – Learn the Split snatch A. “Parson Brown” For time: 10-8-6-4-2 reps of Split snatch (115/75) Barbell lunges (115/75) Push jerk (115/75) – Alternate feet for the split snatch Rest 3 Min EMOTM X 10 minutes 10 Pistols 25 Double unders – Scale Pistols with 15 very fast and deep...

Tuesday December 4th 2012

Eric with a solid push-up position Tuesday December 4th 2012  5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. 3 sets of: 12-15 pull-up rest 60 sec 12-15 kettle-bell swing (53/35) rest 60 sec 20 sec handstand rest 60 B. ” You’ll Go Down In History” 3 Rounds of: 10 Bear complex (75/55) 30 Handrelease push-up – Bear Complex is, Clean, Front squat, press, back...

Duncan…..”Shredded Santa” Challenger Spotlight

Duncan…..”Shredded Santa” Challenger Spotlight Paul- We are half way through the Shredded Santa Challenge and I hear you are doing great so far? Duncan – Its been fun and tough simultaneously. I’d say three and a bit weeks in I am doing 60% great, 30% ‘good’ and 10% not good! you set out with really high ambitions and then not only do you have challenges in motivation and what...