WOD: Tuesday, October 21, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY holds (5 min)

  • 105s Hollow Body Hold
  • 40s Rest
  • 105s Superman Hold

(D) Turkish Get Ups, Practice: 3 Left then 3 Right (10 min)

(E) Kettlebell Snatch (5 min)

  • Either Practice Technique w/ Trainer OR
  • 2L-2R, 4L-4R, 6L-6R, etc.

(F) 800m Jog

(G) Set-Up for Helen / Helen

(H) Helen

5 Rounds for time

  • Run 400m
  • 21 American Swings 1.5/1.0 pood
  • 12 Pull Ups

The Super Suplamental (Do this tomorrow/Wednesday if you're planning on coming):

  • 3 Min Max Barbell Front Squats 55-75 pounds
  • Rest 3 Min
  • 3 Min Max Barbell Lunges 55-75

Colleen. I'll have what she's having. Photo by Rafael Vega

WOD and Weekly Preview: October 20, 2014

(A) GymNASTY mobility

(B) Handstand Practice

(C) 4 Rounds: 10 Burpees, 5 Push Ups

(D) Close Grip Bench 5-5-5-5-5-5

(E) Stiff Leg Deadlift 5-5-5-5-5 (Dead Stop before each rep) ... way below max lift numbers

Good ole globo gym extra stuff:

  1. 3xMax Rep Kettlebell Lat Pulls/Side
  2. Max Rep: 10x Max Rep Slow Bicep Zottman Curls ... start at a light weight, move up by 2.5-5 pounds each set through 6 sets, then move back down each set
  3. Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Quarter 4 Week 4

WOD: Saturday, October 18, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Set-Up for 12.1

(D) CF Open Workout 12.1

7 Min AMRAP Burpees to a 6" Target

(E) Set Up for (F)

(F) 3 STATIONS: 15 min total,  40s ON, 20s OFF of Max Rep:

  1. Box Jumps
  2. Push Press
  3. Alternating Rounds of: Toes To Bar and V-Ups

(G) 5 min Rest

(H) Dynamic Effort Deadlift 10-10-10-10-10-10-10 (7 sets)

(I) 5 Min Max Barbell Front Squats

(J) Rest 5 Min

(K) 5 Min Max Barbell Lunges

(L) Rest 5 Min

(M) 3xMax Rep Kettlebell Lat Pulls/Side

Jas. KB Sumo Deadlift High Pull. Photo by Rafael Vega

WOD: Friday, October 17, 2014

(A) GymNASTY mobility

(B) Snatch Drills

(D) Clean and Jerk Drills

(E) 8-12 Sets of Complex 1 Clean, 1 Front Squat, 1 Push Press, 1 Jerk

(F) Back Squat 6-6-6-6-6-6

Accessory/Body Building Work After Class

  1. 5x10 Snatch Grip Press alternating with 5x MaxRep Dumbbell Rows
  2. 5x20 Reverse Hypers off bench, 5x25 Hollow Rocks

OUR MEN's WEIGHTLIFTING BARBELLS ARE NOW LABELED WITH A RING OF GREEN TAPE. These are the only men's barbells you want to use when we do the Olympic lifts.

Weightlifting Barbells. Photo by Rafael Vega