Wednesday 1.17.18

Image result for “Marston” wod

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

STRENGTH

deadlift
3,3,3,3,3,3
build up to a heavy set of 3

Hero WOD

“Marston”
AMRAP 20
1 deadlift 405/285*
10 toes to bar
15 bar facing OTB burpees

*The weight on the bar should be heavy for a deadlift, but not max effort. This should be a weight that you could complete 5 touch and go reps when fresh.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Saturday 1.13.18

Image result for team of 3 meme

Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Tuesday 1.9.18

Related image

Compare your score today with your score from 11/13/17

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Friday 12.29.17

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

STRENGTH

8 min min EMOM
2 hang power cleans
build up to heavy set of 2

WOD

“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

Practicing the hang power clean today before completing the Hero workout “DT”. Much of the workout comes down to the hang power cleans, so we need to really dial in this movement. Look to keep “DT” metabolic and not so much limited by strength. You should choose a weight that you could complete one full round unbroken.

Friday 12.15.17

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2018 Nutrition and Fitness Challenge!

More Challenge details…

The nutrition aspect of this Challenge will be geared towards following the Whole30 just like we have done in the past. The Whole30 is a fantastic way to heal and detoxify your body. You’ll lose weight, have more energy, sleep better, have less aches and pains and be able to think more clearly just to mention a few things. Several of your fellow CF Woodstock athletes can testify to the benefits of the Whole30. I will set up a Facebook group for everyone who signs up for the Challenge and will be posting Whole30 related nutritional guidance all month long.

Here is the slight difference about this Challenge…it is scaleable. Just like our workouts are scaleable to meet the needs of the individual athlete, this Challenge is scaleable to meet the level of commitment of the individual athlete. Are you all in to set yourself up for a healthy new year? Great, commit to doing the Whole30 and follow my posts in the group. Not quite all in? Maybe there are some things that you’re just not willing to live without for a month? Then please try eliminating most of, or even some of, the “bad” things from your everyday diet for the month instead. You’re still in the group, you still get the posts, you’re still going to be healthier at the end of the month. Even if you just give up refined sugar (that’s an important one!) you’ll be doing yourself a huge favor! Check the Whole30 page to get the full list of foods to avoid. Avoid them all or pick a few important ones.

I’ll put a signup sheet at the gym. If you are not on Facebook, please leave your email address so I can send you the nutrition posts. If you have any questions, please feel free to ask! Here’s to a healthy new year!

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

deadlift

3 x 9 @ 70%

WOD

RX
3 rounds
10 front squats 155/105
20 pull-ups
30 double unders

FB
3 rounds
10 front squats 185/135
20 chest to bar pull-ups
50 double unders

The front squat weight should be heavy, but something that athletes can complete in 1-2 sets each round. The bar will come from the ground, so it should be a weight that athletes can also clean. Squat cleaning the first rep is allowed.

Saturday 12.9.17

Partner WOD

9am and 11am

30 min AMRAP

0:00 – 10:00
1 mile run
max clean & jerks 135/95 in time remaining
10:00 – 20:00
1 mile run
max power snatch 115/80 in time remaining
20:00 – 30:00
1 mile run
max thrusters 95/65 in time remaining

Benchmark WOD

10am

“MIAGI”

for time
50 deadlifts 135/95
50 double kettlebell swings 53s/35s
50 push-ups
50 clean-and-jerks 135/95
50 pull-ups
50 kettlebell taters 53/35
50 box jumps 24/20
50 wall walks
50 knee-to-elbows
50 double-unders

Friday 12.8.17

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

deadlift

6 x 3 @ 85%

WOD

teams of 2
AMRAP 20
7 alternating dumbbell snatches @ 30% BW
7 calorie row
7 burpees

Teammates complete full rounds, then switch.