WOD’s 3/22 and 3/23/2015

 

WOD   3/22/2015

12 Minute AMREP

3-Push Presses 3- Med ball Cleans/  6 PP- 3 MBC   /  9 PP and 3MBC/  12 PP- 6 MBC/  15 PP- 6 MBC /  18 PP-6 MBC/ 21 PP- 9 MBC….  etc until 12 min

Total number of Reps is your Score.

It was a great  little tribute to 15.4…..   nice movement on that Sunday!!!

 

WOD 3/23/2015
5 ROUNDS
36 Ft FHC
36 Ft Reverse FHC
(Slow MOtion, slower the better, Cannot stress the importance of going slow on the crawls but not stopping) This WOD should take you 25 plus minutes
7 Strict Pullups

 

Wonderful form, and taking your time with Monday’s…..the purposeful movement was fantastic, and it was evident that everyone is working very hard to become super competent at Foot Hand Crawls…that is not an easy thing to do.

3/21/2015 WOD

….she’s a good one

 

WOD

4 x 5min EMOM’s

1. 7 Box Jumps  ( Slow Mountain Climbers)

2. 10 Hand Release Pushups  (Slow Crunches)

3. 10 Thrusters 35/45  (Seal Jacks)

4. 7 Burpees  ( Breathe)

 

Every minute on the minute perform the exercise and desired number of repetitions.  For the balance of the remaining 60 seconds perform the exercise in the parentheses.

 

Good Luck….she was a bastard!!!

 

Thanks to the 9am Class for letting me fight along side them.  It was a pretty epic one this morning!!!

3/19/2015

WOD

18 min of Movement
32 Feet- Foot hand Crawl on 2×4
16 Feet Farmer’s Carry on 2×4
and 10 Reverses with KB racked on 2×4

(5 reverses per side)

Continue through these three exercises until 18 minutes has passed

you can click the youtube link below to see an example of the movements….have fun if you try this one.  Slow purposeful and as always mind your movements!!!

https://www.youtube.com/watch?v=QM37K6DHtME&feature=youtu.be

3/17/2015 WOD and then some

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15min AMRAP

5- HSPU

10- TOES to Bar

15- Med Ball Front Squats

 

Wow…was this one a doozy.  It was great to see the control most of us demonstrated with the handstand pushup scaled options.  Purposeful and mindful movement, those are the steps that it will take to get you to RX this one.  I think we should give this one a name?  Any Suggestions?   At any rate, I was pleased with the way we moved, with the absolute effort put forth until the bell sounded, and with the attitudes that met the WOD before we started.  Fantastic day all around.

 

 

 

 

3/15 and 3/16

WOD 3/15/2015

2 Rounds for Time
30 step ups
50 Mountain Climbers
30 Step Back Lunges
50 Mountain Climbers
3 Wall Walks
144ft FHC

 

 

 
3/16/2015

 

Warm up

Rollout 10min/ Skinny PVC 4 min/ Hip Flexor and Glute Activation 3 min/

Running Prep Drills-6 min

Kettlebell Swing Progressions-5min

 

WOD
10 Rounds For Time
10 KB Swings
200m Run

 

Sunday was a wicked WOD, I had the pleasure with wodding with the 9am class and to further proove that I’m not super human found a way to tweak my left psoas during the very first set of Mountain Climbers, and since the vast majority of the WOD (lunging, Crawling, Stepups, Mountain climbers) required the use of it saw a very difficult WOD for me.  Extremely Challenging.

Some awesome breakthroughs happened that Day and Coach Amy did an outstanding Job with Coach Dan there to assist her, their attention to detail, even with me and my suffering foot hand crawls, was spot on. Great Coaching.

 

 

Today Saw the first Running WOD of the season, and everyone did a fantastic Job.  Hip Hinging and with it Posterior chain activation is a life essential skill.  I pushed the point home quite a bit with 530 and 630 class, and I really hope that everyone took away from it how important the ability to contract your glutes and properly extend your hips is.   With that being said….I’m throwing another Benchmark at you on Wednesday, but don’t let that scare you away from tomorrow…it is an outstanding WOD!!!  See you in the box!!!!

WOD 3/13/2015… Friday The 13th!!!!

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Warm Up- 10 min Roll/ 2 min neck rotation, 2 min shoulder rotations/ Bird dogs- 2 min/ up dog down dog-3 min

Shoulder Prep- 2×8 Wall SLiders/ 2×8 Bi lateral External Rotations/

Skinny PVC- Pressing Prep -3 min

KB Swing Prep- 3 min

-hip extensions/ hip flexors/ hip hinges

 

WOD

 

12 Min

20 Kettlebell Swings (Russian)

5 Shoulder to overhead

 

Score is total number of weight moved over head in the some of all Rounds with your 5 Presses/ Push Presses/ or Push Jerks

-you can add or take away weight as needed

 

Best of Luck

6 steps to changing your paradigm on Fitness and Nutrition

Step 1- Train Movement Patterns instead of Muscle Groups

I cannot overstate the importance of this paradigm shift.  It’s not about your hamstrings, glutes, and quads getting a good burn,  it’s bout being able to squat properly. If you find yourself asking what muscle is this exercise supposed to be working change your questions!!!  Ask if you are moving correctly….that’s the golden ticket.   If you want to feel good on a day to day basis then you must train your body to move well.  The better you move the better you will feel.  If you are 65 years old and you have trouble sitting down on the ground and standing up without using something to brace yourself with then you have no business going to the gym and hopping on a treadmill for 20-45 minutes, sweating your butt off while watching TV and calling that a job well done.  You did nothing whatsoever except cause your heart to beat faster, and improve some of your  “cardio.”  And when you get home that night you will still have trouble getting down to the ground and back up again.  If you are indeed that person it would serve  you much better to practice getting up, and getting down, over the course of 10-15 minutes, along with some basic crawling and mobility drills to help you regain some reflexive strength and flexibility.

 

Sample AT Home Primal Movement WOD

Crawl Slowly for 60 seconds  (on your knees or feet) -Knees under hips, shins stay parallel to the ground (this will keep your but low, and back flat) move your opposite limbs just like when you walk.

Sit down on the ground, and stand up 15 times (try to not brace your hands on your thighs)

Hold the hardest plank you can for 30-60 seconds

Repeat the above Circuit for 3-5 times, rest as necessary, proper movement is more important than speed

for more ideas  youtube movnat combos  …  tons of great stuff on there

 

Step 2- Don’t Eat Dumb Sh@#

I’m not sure I need to go any further with this.  ?  What’s that?   You don’t know what you should be eating?  Ok let’s try this.  Write down everything you can remember over the last week that you have eaten that did not help you lose any weight, or feel better (long term) or get healthier.  Take some time and make that list.  Now walk through your kitchen and do the same.  Everything you see that is not “good” for you write it down.    Now take a look at that list.    Are you ready?   Don’t eat that stuff.  Simple right?  Just remember this.  Your food supply should turn almost completely over every week, food should be perishable…cardboard is not.  

 

Step 3-  Write down Everything you eat, Everytime you Move, and how you feel at night

You may start by not even changing a darn thing, but just recording everything you do.   Writing down your meals and your exercises will page huge dividends and ultimately reveal to you what you are doing  or not doing to be successful.  By a notebook and just start.  Just start putting it down on paper.  You will be amazed at the results and positive changes that come from this step alone.

 

Step 4- Train with as many positive individuals as possible

Group training has  become all the rage.  And for a great reason.  IT WORKS   There is no working out by yourself that can compete with sweating, yelling, moving your best and your hardest, absolutely dying through a WOD, and then looking to your left and right  and seeing 5-15 of your closest buddies doing the same thing.  It lights a fire in you like nothing you have ever felt.  The energy is palpable when you walk into a class environment and it is contagious.  It spreads like a wild fire and does not extinguish until the last athlete yells time.  If you have not experienced it you are missing out and you certainly due.

 

Step 5- Never Weigh Yourself again

Simple.  Stop doing it.  There is no valid reason  (unless you are a fighter or wrestler or some other competitor that needs to know how much gravity they displace) ….let me repeat..there is no valid reason for you to know how much you weigh, or/and especially for you to worry about it.

 

and last but not least

 

Step 6-  Believe in the process, and believe in yourself!!!

You deserve to feel great.  You deserve to look great.  Now, if you take the steps above…if you commit to being better…..if you decide now that this is the worst shape in your life that you ever are going to be….then I have to be honest to you…the sky’s the limit.  Take that step, take the plunge, drink the kool aid and become apart of the revolution.  Take your Body Back!!!!

 

hope you had a good read.  if you are local  (i e) Buffalo area, I will be speaking at St. Greg’s on Thursday night @7pm.  Feel free to stop in and listen, it will only cost you an hour of time, and as always you are more than welcome to attend the intro class at 10am on every Saturday.

Best of Health

WOD 3/8/2015

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“Chuck Norris and Superman once had an arm wrestling match, the loser had to wear his underwear on the outside”

 

Warm up

10 Min Roll/ Child’s Pose, updog, down dog- 3 min

Walking Samson-2min/ Skinny PVC-3min/ neck Rotations and Shoulder Rotations- 3 min

Wrist Prep-2min

 

30 Jacks/ 10 Toe touches- 4x

Skill Work-  Full Squat Clean, PVC Pipe then SUper light Weight-  Just technique WOrk- 6-9min

 

WOD

6 Rounds   (will be timed, but the goal isn’t to go as fast as possible,   quality movement over time)

36ft- Inverted Crawl

45sec- Plank, alternating slow leg lifts

36 ft- inverted Crawl

10- Single leg Deadlift Toe Touches (5 per side, hinge and balance)

3o sec- Lalanne Planks  ( hold the plank, with arms as far in front of your head as possible,  Zero Extension..)

 

Good Luck and Happy SUnday!!!

3/7/2015 WOD

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Warm up

Roll 10min/ Childs pose, up/down dog, lat stretch focus-4 min/ Skinny PVC pipe- 3 min/ Lying Hip Extensions with, big PVC (KB Swing prep)

 

Active- 10 toe touches/ 10 Jacks    3x

WOD

TABATA

Kb Swings/ Deadlifts

Sprinting in Place

Handstand Holds

Hanging Knee Raises  (strict movements)

 

Fun 16 minutes today!!!

 

Themes to follow or reflect on for the week

-being present when you move is paramount to reps.  Pay attention to your body, and improve on movements every time.  i.e., make this air squat better than the last air squat.  The goal is to improve movement patterns, not just do more of them.