WOD 3/24/2015

Tuesday
“COE” 1/2
10 Thrusters 65/95
10 Ring Pushups
5 Rounds For Time

 

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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

 

It was an honor to WOD in Sgt. Coe’s name today.  My heart rests with the loved ones he has left behind.   The efforts put forth by the box today were inspiring and truly heart felt.

 

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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!!!

3/15 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

WOD/ 3/9 and 3/10/2015

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2/9/2015

Warm up

Roll-10min/ Neck Rotations 2 min/ shoulder rotations- 2 min/ Lumbar Looseners- 2 min/  Walking Samson Stretches-2min/ Skinny PVC-3 min

Deadlift Movement Prep-  8-10 min

-PVC Deads

-Kettlebell Deads

-Hip Mobility

 

 

Deadlift

5.5.5.5.5

Well done on Monday.

 

2/10/2015

“When Chuck Norris Swings a Sword the Air Bleeds”

 

Warm UP-

Roll-10min/ PVC-3min/ UP dog, down dog, child’s pose (lat Stretch) 6-8min

2×4 Movement-  Reverses, Tripod Extensions

 

WOD

5 Rounds For Time

24ft- Foot Hand Crawls on 2×4

72ft- Farmer’s Carry

:45 seconds Lalanne Plank

50- Mountain Climbers

 

 

Fun Last Two Days.

Keep in Mind   This weekend!!!!! look to the calendar….for the events!!!!   Saturday Bring  Friend Day, and on Sunday Recovery Seminar with Chris Nentarz!!!!

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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.

 

 

 

Motivation?

It is the New Year.

My wish for all of you is to take charge of yourself and realize, truly realize that you can accomplish all you want and more, and understand how awesome it is that you have the power, in you, to do it.

There are times when this world will knock you down.  It will drop you on your ass.  It will leave you wishing that  you hadn’t even bothered to get out of bed that day…  And then it will hit you again.  That’s the way it is.  Accept it…but know that you were built to handle it.

I have seen people endure the unthinkable and rise above it….never looking back.  History is littered with these stories.  Stories of forgotten souls that were beaten to within an inch of their life, and for some reason they continued to press on and ultimately attained a level of success that literally changed the way the world funcitoned.  I won’t list examples…you can find hundreds on google. In fact I might argue that most of the people you see that have “made” it, have suffered at one time or another and then rose above it, and if that is true, then why would your road to success be any different.  That’s a comforting thought isn’t it?

Whether your goals for 2014 are health, relationship, or financially motivated (perhaps all of the above).  Know that they are within your reach.  Know that you are capable right now.   Know that you have within you all the knowledge, confidence, energy, intelligence, and motivation to make them happen.  You simply have to decide.  Pick who, or how, or what it is that you want, or want to become and decide right now.  Write it down so you can see it every single day…look at that paper when you wake up in the morning and let it be the thing that puts you to bed every night.  Create an intense burning desire around achieving it.   See yourself in that car, with that body, talking with the love of your life….see it so clearly that there is no other option for your mind except to make that happen…..COMMIT.

Do not let this year pass you by with forgotten resolutions, dismissed goals, dreams that have been laughed out of existence.    Take hold of your future and make damned sure that in January of 2015 a very different “YOU” will be reading this blog….

Good Luck Buffalo and beyond…

Stay Classy….

If you have not known failure

If you have not known failure then success means very little to you. Let’s get it out of the way right in the beginning. Failure is not, in of itself, a bad thing. Failing to learn from it is. For instance, last night I failed miserably at one of my muscle up attempts, as a result my shoulder is not as functional as it should be this morning. Because of that incident I can promise you that every subsequent attempt at a muscle up will be done with particular attention being paid to the fault that led me to hurting my shoulder in the first place (i did not keep my elbow tucked in tight enough) Painful lesson, indeed, but nonetheless I will learn from it, and in return will be stronger over the long run. It has taken me quite a long time to accept failure when I find it, and dissect it, learn from it, develop plans to prevent it from happening, but nowadays I tend to welcome it with open arms. I like to find things I am terrible at and get better at them, it is almost like a bet between me and my own body. (fun stuff right ) Sometimes I win the bet, often times I lose, but most importantly I always learn from it. There is the real success.