Friday May 18th, 2012

Mick — Fri, 18 May 2012 14:18:16 +0000

*Strength
Push Press 5-5-5-5-5

*Metcon
“Elizabeth”

21-15-9
Squat Cleans 135/95
Ring Dips

“It’s a fact that

most, especially while learning, can power-snatch more

than they can lift in a full snatch for many different reasons.

It’s mainly due to a subconscious hesitation to use a weak

or non-existent catch/bottom position” Chad Vaughn

Check out this great video of some big dude’s moving fast and getting huge weight overhead, see how deep they get in the receiving position.

Clean & Snatch demo\’s

Thursday May 17th, 2012

Mick — Thu, 17 May 2012 16:23:27 +0000

Todays WOD is “Angie”

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Check out this video on neck position under load. http://www.mobilitywod.com/2011/10/episode-332365-you-can-minimize-neck-movements-under-load-even-the-butterfly-kip.html

Wednesday May 16th, 2012

Mick — Wed, 16 May 2012 15:19:17 +0000

Today is a rest/makeup day, do a WOD you missed or come in and do some skill work.

This is the finish position for both the Clean and the Snatch.

Thurs. April 12th, 2012

Mick — Mon, 16 Apr 2012 05:20:18 +0000

Today’s WOD

Rest day/Make up day

Weds. April. 11th, 2012

Mick — Wed, 11 Apr 2012 16:33:56 +0000

Today’s WOD

*Warm-up
800m run
10 back ext
10 knees to elbows
20 squat jumps
shoulder/hip mobility with bands

*Met-con
100 Double unders
21 Deadlifts 185/135
21 Toes to bar
21 Box Jumps
75 Double unders
15 Deadlifts 185/135
15 Toes to bar
15 Box jumps
50 Double unders
9 Deadlifts 185/135
9 Toes to bar
9 Box jumps
For time

Tues. April 10th, 2012

Mick — Wed, 11 Apr 2012 16:32:07 +0000

Today’s WOD

*Warm-up
2 mins jump rope
30 lunges
30 sit-ups
30 push-ups

*Met-con
Sidney run

Mon. April 9th, 2012

Mick — Wed, 11 Apr 2012 16:30:12 +0000

Today’s WOD

*Warm-up
400m run
sampson stretch
goblet squat
15 KB swings
shoulder/hip mobility with bands

*Strength/skill
Strict weighted pull-ups
3-3-3-3-3
-adjust as necessary with rubber bands or controlled descent for people unable to weighted.

Met-con

*Karen
-150 wallballs for time

Sat. April 7th, 2012

Mick — Sat, 07 Apr 2012 07:03:44 +0000

Today’s WOD
*warm-up
400m run
10 spuds
10 pistols
shoulder/hip mobility with bands

*Strength
Push press
5-3-3-1-1
find new 1 rm

Met-con
Tabata “Something Else”
Pull-ups
Push-ups
Sit-ups
Squats
*20 secs of work, 10 secs of rest for a total of 8 rounds

Fri. April 6th, 2012

Mick — Sat, 07 Apr 2012 06:54:08 +0000

*Warm-up
Jump rope 3 mins
Sampson stretch
10 Goblet squat
10 Glute-ham sit-ups

Strength
Squat clean
5-3-3-1-1
*then do 20 reps at 45% of your last rep

Met-con
Double unders
Sit-ups
50-40-30-20-10
for time

Thurs. April 5th, 2012

Mick — Sat, 07 Apr 2012 06:50:26 +0000

Warm-up
400m run
10 1 arm KB Clean and Jerk (ea. arm)
10 pistol squats (ea. leg)
Kipping transition

Met-con
Today’s W.O.D.
One Minute On…One Minute Off…for 10 minutes.
30 KB Swings
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Continue by performing this workout one minute on and one minute off. Total time is 10 minutes.
*Once completed – for every penalty counted, run 800m