Daily Dose of Awesomeness

Truth.

Daily Dose of Awesomeness

2010 Crossfit Games commercial.

This is part of a weeklong dose of motivational Awesomeness.

Weekend WOD

Strength:

   MAX Back Squat

Conditioning:

   As Many Rounds As Possible (AMRAP) in 12 minutes of:
       30 Overhead Walking Lunge Steps (45#/ 25#)
       15 Ring Dips


   Beginner:
   AMRAP 12 of:
       30 Walking Lunge Steps
       15 Bench Dips or Push ups



*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


Back Squat w David Charbonneau --> 455#



WOD DEMO w Joe Arias and Joey Marble




Post Weights and Times to Comments

WOD Friday 2/3/12

Strength:

   Work on your gymnastic weakness. It doesn't matter what it is, if your not good at it, practice it. For example: If you dont have your first pull up; do negatives or pull ups with resistance bands to work towards that goal.

Conditioning:
 
   Row 400m
   Rest the amount time it took you to row 400m
   Row 300m
   Rest the amount time it took you to row 300m
   Row 200m
   Rest the amount time it took you to row 200m
   Row 100m

   *Your score is the total amount of time including rest

   Rest 10 minutes and Repeat


   *The goal is to get your second score as close to your first as possible

   *If you do not have access to a rower, Run



Post Times for both sets of Intervals to Comments

Daily Dose of Awesomeness

Although Mike Tyson was and is a little nuts the man knew how to win. And for that he is an honorary member of the Army of Awesome.

This is a week long dose of motivational Awesomeness.

WOD Thursday 2/2/12

Strength:

   Work on Clean and Jerk Technique
       - Start light and get a lot of reps in
       - Slowly work your way up to heavier weights, but make sure the primary focus is on maintaining the correct form
       - Feel free to go for a Heavy Single or Max Effort if your feeling up to it
       - You will be much more successful if you have another set of eyes to help you out. Grab a training partner or better yet, if you have access to one, a good coach


Conditioning:

   Run 1000m
   100 Push ups
   10 Squat Snatches (135#/ 95#)


   Intermediate:
   Run 1000m
   75 Push ups
   10 Squat Snatches (95#/ 65#)


   Beginner:
   Run 1000m
   50 Push ups
   10 Squat Snatches (65#/ 45#)


   Novice:
   Run 1000m
   25 Push ups
   10 Squat Snatches (45#/ 35#)



*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


Clean and Jerk DEMO



We were lucky enough to have the help of Frank Murray, a very high level competitive lifter, at the gym today. He helped us out with the finer points of the Clean and Jerk. Here is a video of Frank hitting a 376# Clean and Jerk. Sorry about the terrible video quality.


Squat Snatch Video courtesy of CrossFit Lindy




Post Times to Comments

Daily Dose of Awesomeness

You only get one life...make it count.

This is a week long dose of motivational Awesomeness.