DRI-FIRE

PISTOL STANDARDS(10 DRILLS)

10 X 5 BODY/1 HEAD FROM HIGH READY AT 7 YARDS 3 SEC (UTILIZE 2.9SEC PAR)

10 X 4 SHOTS 2 X TARGET FROM HIGH READY AT 7 YARDS 3 SEC (UTILIZE 2.9SEC PAR)

10 X 4 SHOTS 2X WEAK HAND 2X STRONG HAND FROM HIGH READY AT 7 YARDS 5 SEC (UTILIZE 4.9SEC PAR)

5 X 5 BODY/1 HEAD FROM HOLSTER AT 7 YARDS 3.5 SEC (UTILIZE 3.4SEC PAR)

REST DAY

Warm Up:
- Foam Rolling (5 minutes)

- Jump Rope (2 minutes) – singles-alternating feet/left foot only/right foot only

- Squats from fighting stance (1 minute) – switch stance at 30 seconds
- Combat get up (1 minute) – alternate sides each time
- Bridge (1 minute)

- Left Straight punches – 10 reps
- Right Straight punches– 10 reps
- Advancing Left Straight punches - 10 reps
- Advancing Right Straight punches – 10 reps
-Left/Right Straight punch combo – 10 reps

- Plank (4 sets)
1. Center -hold 30 seconds (rest 10 sec)
2. Lift left leg – hold 30 seconds (rest 10 sec)
3. Lift Right leg – hold 30 seconds (rest 10 sec)
4. Center -hold 30 seconds

Part 1:
- 30 seconds hard/fast straight punches to heavy bag – 10 sets
Rest 1 minute in between each set
Rest 1 minute after 10th set, then start Part 2

Part 2:
- 100 switch knees (for time)
Rest 5 minutes, then start Part 3

Part 3:
- 50 burpees (for time)

Cool Down:
- Foam rolling and stretching

**********************************************************************

DRI FIRE PISTOL:

1) STANDARDS (10 DRILLS)
2) 10 X 1 SHOT 1 TARGET FROM HIGH READY AT 7 YRDS 1 SEC(UTILIZE .9SEC PAR)
3) 10 X 5 SHOTS TO BODY 1 X HEAD FROM HIGH READY AT 7 YRDS 3 SEC (UTILIZE 2.9SEC PAR)
4) 5 X 2 SHOTS RELOAD 2 SHOTS DRILL 4.5 SEC (UTILIZE 4.4SEC PAR)

Foam Roll

10 Minutes Freestyle on Heavy Bag(Focus on 1,2,3,4 combination with elbows and knees)

part 1:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips

Foam Roll

part 2:
DRI-FIRE PISTOL WITH JEANNA

Foam Roll

5 min shadow boxing @ 50% effort

A. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
B. GH Raises @ 10X0; 10 x 4; rest 60 sec
C. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec

A1. OHS @ 1010; 10 reps x 7 sets: rest 1 min
A2. CTB Chin Ups; 10 reps x 7 sets; rest 1 min
+
In 4 minutes from an empty bar find your 1RM Press
rest 10 sec
Tabata Sit Ups anchored no abmat - total
rest 10 sec
AMRAP Double Unders in 4 minutes

Roll/Stretch

A. Split Jerk - 2 x 2 - 80% effort; rest 1 min
B. Split Jerk - 2 x 2 - 90% effort; rest 2 min
C. Split Jerk - 2 x 2 - 100% effort; rest 3 min
D. On the minute for 10 minutes:
Power Clean x 1/Split Jerk x 3 - 65% of C
E. 10 toes to bar; rest 45 sec x 5
F. 5 x 30 seconds hard and fast 1 min


Roll/Stretch

5 sets:
8 Hang Power Clean - tough
Row 150 m @ 100%
rest 1 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM
Pushup 20 sec
rest 1 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions
30 jump switch lunges
rest 1 min

Foam Roll and Stretch

Part 1
Deadlift
3-3-3-3-3
no re-grip, just touch and go

Part 2
3x15 GHD raises

3x20 kettlebell swings unbroken

Foam Roll

******************************
Dri-Fire Pistol/Carbine/Shotgun

Foam Roll

5 Minutes Shadow boxing

knee jumps. Begin on your knees and land on your feet

Workout of the Day:

As many rounds in 20 minutes of:

10 power snatches 75/55#

10 burpees



a supplemental drill is knee jumps. Begin on your knees and land on your feet. You will learn quickly just how important hip extension is in the power movements.

Squat Clean
3-3-3-3

50 Burpees
100 Sit ups
150 Squats
(Any Order)
600m Run
**************
Standards Pistol

5 sets:
Bench Press - 3 heavy; rest 10 sec
KBS - 30 unbroken; rest 1 min
+
Dri-Fire Pistol(5 Minutes)
+
5 sets:
5 hang power clean heavy; rest 10 sec
20 push ups; rest 1 min
+
Dri_Fire AR(5 Minutes)
+
5 sets:
10 knees to elbows
rest 20 sec
15 double unders
rest 1 Minute
+
Dri_Fire AR Baracades(5 Minutes)
+
400 m @ 80,90,100% - rest 2 min b/t sets

Warm Up

3 x 3 minute Rds Bas
*************************
"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
*************************

Cool Down

*************************
Dri-Fire LRR

Warm Up

********************************************

5 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec
10 CTB chin ups; rest 2 min
+
5 sets:
5 ring HSPU; rest 20 sec
20 GHD Sit Ups; rest 2 min
*********************************************

5 rounds for time:
5 burpees
10 double unders

*********************

3 x 3 Minute Rds Bas

5 Minute Stretch

6 sets for largest rest time:
Power Clean x 2
Push Jerk x 2
Squat Clean x 2
Row 350 m
(weight used is 155# for males, 100# for females; your watch is set on a 2 min 30 sec countdown timer for each round; the rest left over after each round is your total score; i.e. start the timer as soon as you start your 1st power clean, whats left after the row is your rest and your score for round 1...repeat; if you fail to make the 2:30 cut off in one round, finish the round, but minus those sec to your total rest time at end)

Courtesy of OPT

Bas 30 Minute Workout

Dri-Fire LR

Warm Up

Front Squat
3-3-2-2

40 Step Ups 20”
200 Farmers Carry
20 Floor Press
1 Tire Pull
20 Sledge hammer hits
Bear Crawl
2x Not for Time

Warm up
Stretch out back and legs


Run 400M
10 Pull Ups
15 Push Ups
20 Sit Ups
Repeat Twice



6 sets:
As many reps as possible:
30 sec of clean & jerks (135/95#)
30 sec of box jumps (24/20")
30 sec of kettle bell swings (2/1.5 pood)
30 sec of burpees
2 min rest between rounds{Dri-Fire pistol, carbine, long Rifle)
Score is the total of all reps for all 6 sets = 242

Run 400 m @ 95%
Rest 1 min x 3
(10 min Dri-Fire LR)
Run 400 m @ 95%
rest 1 min x 3
**********************************************************************************
(10 min Dri-Fire Pistol-WORK on 5/1)

AMRAP 15 Minutes: While wearing 20# vest - 5 push-ups, 10 broad-jumps, 15 squats

A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6


800m Run
25 SDHP (95/65)
25 Burpees
200m BAG Carry

Courtesy of OPT and Bayou City

BAS WORK OUT CD

1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.
rest 5 min

2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.
rest 5 min

3. for time:
50 HSPU on parallettes

Courtesy of OPT

Warmup : 10 each of
Sit-ups
Back Ext
OHS w/pvc
Pull Ups
2 rounds

5 Thrusters (go heavy)
10 Ring Dips
5 HSPU
15 KB Swings (go heavy)
10 Lateral Box Jumps
15 Sit-ups
3 Rounds, NOT FOR TIME

Courtesy of Bayou City Crossfit

200m Run
10 Wall Ball (20lbs)
15 Sit Ups
15 Russian Right (25lbs)
15 Russian Left (25lbs)
15 Leg Raises @ 90 degrees
10 Box Jumps
5 Rounds for Time

Dri-Fire

Rest Day

10 RDS BAS
Dri-Fire In between RDs

speed strength:
A. back squat @ 30X2; 3-4 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min

anaerobic lactic power:
3 sets @ 100%:
30 sec amrap clean and jerk - 95#
30 sec amrap box jumps - 20"
30 sec amrap KBS -
30 sec amrap burpees - little jump
rest 4 min b/t sets actively walking
(goal is increasingly more power output and lactate produced per round)

Warm Up
15 Slam Balls
10 HSPU
200m Run
3x – Any order

****************
Ladder
Chest to Bar Pull Ups
Rings Dips
10-9-8--6-5-4-3-2-1

****************
DriFire-Carbine, Pistol, Long Rifle
Work on one thing from each

Talked to my buddy Shane today and deciced to share his pain for a couple of days.

WOD Courtesy of Ben Abruzzo

Stretch Calves Quads and Hammies

10 Sets of
8 Squats then immediately 100m Hill sprint
************************************************
Dri-Fire Pistol, Carbine, Long Rifle

Work on one item of each x 10

10 Sets of
8 Squats then immediately 100m Hill sprint

Warm Up

BAS x 3 rds

Stretch:

30 Push Press w/DB 35/25
15 Burpees
25 Pull-ups
20 Squat Cleans w/DB
25 T2B
100 Single Jump Rope
30 Wall Balls
200m Sand Bag Run

Courtesy of Bayou City Crossfit

Warm Up:
250m Row
10 T2B
10 Box Jumps
****************************************************************************
Base Strength:
A. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 3; rest 1 min
B. Ring HandStand Push Ups @ 31X1; amrap (-1) x 3; rest 1 min
C. L Sit - amsap x 3 sets; rest 1 min b/t sets

*******************************************************************************
Thrusters
1 Burpee
3 Thrusters
2 Burpees
2 Thrusters
3 Burpees
1 Thruster
4 Burpees

Do 1 round and record your time
Rest 3 minutes
Do a second round and beat your first time

For Time
*******************************************************************************

Dri-Fire Carbine, Pistol, Bolt Gun
Work on One Item of Each

Base Strength:
A. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 3; rest 1 min
B. Ring HandStand Push Ups @ 31X1; amrap (-1) x 3; rest 1 min
C. L Sit - amsap x 3 sets; rest 1 min b/t sets

*******************************************************************************
800m Run
15 Pull-ups
20 Wall Balls
15 Pull-ups
20 Wall Balls
15 Pull-Ups
20 Wall Balls
800m Run

For Time
*******************************************************************************

Dri-Fire Carbine, Pistol, Bolt Gun
Work on One Item of Each

Warm Up
2 Rds Bas + 800M Run

Base Strength:
A. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 3; rest 1 min
B. Ring HandStand Push Ups @ 31X1; amrap (-1) x 3; rest 1 min
C. L Sit - amsap x 3 sets; rest 1 min b/t sets

*******************************************************************
6 squat cleans 115/75
12 pull-ups
24 double unders
10 min AMRAP

Run for 15 Minutes 80% Pace

******************************

Tabata Squat
Rest 30 seconds
Tabata Pull-up
Rest 30 seconds
Tabata Push-up
Rest 30 seconds
Tabata Sit-up

Tabata Cycle 4x

********************************
5 Bar Muscle Ups

Run 10 minutes

*******************************

Dri-Fire LRM

5×3 Deadlifts

200m Run
18 Thrusters
200m Run
15 Thrusters
200m Run
12 Thrusters
200m Thrusters

Courtesy of Bayou City Crossfit

5×3 Snatch Balance

10 Ring Dips
15 Box Jumps
5 min AMARAP/1min Rest
10 KB Swings 53/35
15 Pushups
5 min AMRAP/1 min Rest
10 Deadleg Deadlifts 45/35
15 Squats
5 min AMRAP

Courtesy of Bayou City Crossfit

Long Range Marksman Dri-Fire
Pistol Dri-Fire
Carbine Dri-Fire

Thurs Oct. 7th 2010

Went to Charlies 3/4 Class and Fight Class

3/4:
Worked on Gun from the front
Multiple attacker (tombstone) going to 2nd attacker with gun
Worked on off angle off hand(hybrid third party take)

Fight Class:
Worked on Push/Greco Roman Tricip pull
Added in a nasty Osotogari throw+choke+hook+trip

Training:
part 1:
5 sets @ 95%:
20 ring dips
20 unbroken chin ups
20 GHD sit ups
20 squats
20 GHD extensions
rest 2 min b/t sets

Dri-Fire Pistol

part 2:
for time/reps:
Row 2K
+
AMRAP Double Unders in time remaining in 10 minute time cap
(row must be done to its entirety before starting DU's)

Courtesy OPT

A1. Seated BB Press Waveload @ 31X2; 6,4,2,6,4,2; rest 3 min

A2. Supinated Paused Weighted CTB Chin Ups @ 31X2; 4-5 x 6; rest 3 min
(pause 2 sec at top with chest pinned to bar and scapulae down and back)

Rest 5 Minutes

800m Run
21 Pullups
21 KB Swings 54/35
600m Run
15 Pull Ups
15 Swings
400m Run
9 Pullups
9 KB Swings

Wods Courtesdy of Bayou city crossfit & OPT

Dri-Fire Pistol

"Helen"
400M Run
21 American KB Swings
12 Pull UPs

Flutter Kick & Planque work

WED WOD

Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed-205lbs
Strict Pronated Chin Ups - build to a 1RM; rest as needed-140lbs

****************************************************************************
750 Row
10 Clean and Jerks
500 Row
15 Clean Jerks
250 Row
20 Clean Jerks
*************************************************************************

85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed-8 reps
85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed-5 reps
*********************************************************************

Dri-Fire Rifle/Pistol

Wods Courtesy of OPT & Bayou City

Run at Park for 20 Minutes

******************
Deadlift 285/185
HSPU
T2B
9-7-5-3

******************
Dri-Fire Carbine/Pistol/Shotgun

10 Minute Stretch

A. Front Squat @ 30X2; 3,2,1; rest 5 min

B. CTB Chin Ups - 15 fast x 3; rest 2 min

C. Row Sprints; 15 sec @ 110% effort; rest 2:45 x 3

*******************************************************

200 M Sprint
10 Ring Dips
400 m Run
5 HSPU
200 m Run
10 Ring Dips
400m run
5 HSPU

10 Minute Stretch

3 x 2 Minute Bas Muai Thai
******************************
10 Minute Stretch
******************************
Split Jerk 5×5 BAR
********************************
5 min AMRAP
15 Push Press - BAR
15 Box Jumps
15 Wall Balls - 12LBS
1 min rest

3 Round

Training:
A. Stretch - Min 10 minutes
B. 3 x 2 Minute RDS Bas Shadow
C. Clean and Jerk - (PVC x 2, PVC x 2, PVC x 1, PVC x 1) x 2; rest 1 min
D. Clean Pulls - 2 sets x 2 reps: rest 1 min
E. Snatch Balance @ PVC; 2 sets of 3 reps; rest 1 min

*************************************************************************
• 2 x 100m Freestyle Swim (even pace), rest 0:15 / 100m

Build up

• 4 x 25m Breast Stroke, rest 0:10 / 25m
• 4 x 25m Freestyle Swim, rest 0:10 / 25m

Core (repeat 2 times)

• 4 x 100m Freestyle Swim (tempo), rest 0:20 / 100m
• Rest 0:30 seconds

Warm down

• 4 x 25m Freestyle Easy, rest 0:10 / 25m
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m

Training:

Stretch - Min 10 minutes

A. Snatch - PVC BAR x 2; rest 3 min
B. Snatch Pulls PVC BAR - 2 sets x 2 reps: rest 3 min
C. Back Squat PVC BAR; 2 sets of 1 rep; rest 3 min
D. 30 m sprint @ 60%
walk back x 3
(rest 3 min b/t sets x 3 sets)

Stretch - Min 10 Minutes

A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min
(add weight from last week)

B. Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min
(1st 9 reps on the minute; if all successful take up singles gradually AHAP off the clock)

C. Clean Pull; 3 x 3; rest 3 min
(add weight from last week)

D. Front Squat - 87%; 3 x 2 reps; rest 3 min

E. Sprints: 20 sec all out sprint Rest 2:00 x 5

Courtesy of OPT

500m Row
10 deadlift 185/115
20 Boxjumps
3x for time
******************
Dri-Fire
SBR

Courtesy of OPT
part 1:
A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min
B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min
(focus on finish position, change of direction, and speed under the bar)

part 2:
3 sets @ 80% - keep below redline at all times
30 sec wall balls
30 sec chin ups
30 sec burpees
30 sec jump rope
30 sec box jumps - 24"/20"
Rest 2:30

part 1:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)

B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

C. Clean Pulls; 3 sets x 5 reps; rest 2 min
(add weights from last week)

D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min

part 2:
Run an easy pace for 10 min - Z1/2

Courtesy of OPT

Rest Day

Training: Courtesy of OPT
part 1:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min
(% of higher max, clean or power clean)

B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light work - work perfect positions)

C. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min
(build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ)
******************************************************************************

REST: Dri-Fire Pistol
******************************************************************************

part 2:
5 sets for run times:
5 burpees AFAP
10 unbroken chin ups
Run 200 m @ 90%
rest 1 min b/t sets (time runs only)
*******************************************************************************
Dri-Fire Rifle

part 1:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min
(add weight from last week)

B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if succesful here take up weight AHAP off the clock)

C. Snatch Pull; 3 sets x 5 reps; rest 3 min
(add weight from last week)

D. Back Squat @ 21X0; 80%; 4 x 4; rest 2 min

part 2:
Combatives: Punch/Front Kick
Choke from the front with a one handed pluck
***************************************************************
Courtesy of OPT

From the rack, build to a max jerk in 12 min
Rest 3 min
21,15,9 rep rounds for time:
CTB Chin Ups
Burpees to object 12" above max reach
Rest 6 min
Run 800 m x 1

Courtesy of OPT

***************************************************************************************

A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)

B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))

C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
*******************************************************************************************

5 sets:
Row 90 sec @ 95%
Rest 10 sec
35 double unders
rest 2 min

WODS and Video Courtesy of OPT

A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

C. Clean pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)

D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min

********************************************************************************************
Krav Training with Jeanna

Courtesty of OPT

Rest Day

************************
Dri-Fire
Standards(Pistol/Shotgun/Rifle)

1/1 x 1 trg 10times
5/1 x 1 trg 10times

Training(Courtesy of OPT):

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)
*******************************************************************************************
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)

So I'm going to try OPT for the next two weeks(scaled for my knee):


A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)

C. Snatch pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)

D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

WOD Courtesy of OPT

*******************************************************************************************
Optional: Shotgun Standards

10 x 1:1 Target From Ready
10 X 5/1:1 Target from Ready

SPEAR WARM UP (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs
***********************************************************************************

80% Effort Deadlift

6 Front Squats (135)
8 REPS: 2+Elbow+Muzzle Punch w/Blue Gun
10 REPS: High Rd (5 each leg)
12 Pullups
5/1 x 1 TRGT
Repeat 4 times
***********************************************************************************

Pistol Standards
10 5/1 x 1 TRGT

COVER x 5 each

HIGH BARRICADE
-PIE
-POP OUT

LOW BARRICADE
-PIE
-POP OUT

Max Back Squat

50 Double Unders
21-15-9
Wall Balls
Hang Clean 95/65
Situps
50 Dbl Unders
***********************
Dri-Fire

SPEAR WARM UP (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs
***********************************************************************************

Pistol Work: 5rds 5reps each leg


10 REPS: 2+Elbow
10 REPS: Push Up
10 REPS: High Rd (5 each leg)
10 REPS: BJJ Sit up

Repeat 3 times
(Courtesy of John Whitman)

Saturday Rucksack:

Did 1hr straight ruck march(40~50lbs). Only time I stopped was to do 40 pullups with weight and 20 pushups with weight in 100+degree weather. It sucked bad.

SPEAR WARM UP (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs

3 x 2 minute Bas Rds-All Around
*******************************************************************************

Deadlift 5×3

800 m run
15 pull-ups
50 push ups
1 x 5/1 prone Dri-Fire Shot(w/Shotgun)
400 m run
10 pull ups
40 push ups
2(Right/Left) x 5/1 Kneeling From Cover Dri-Fire Shot(w/Carbine)
200 m run
5 pull ups
30 push ups
4 x 5/1 Standing Dri-Fire (w/Shotgun)
For Time

Standards - Pistol/Carbine/Shogun

SPEAR WARM UP/WOD (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs
****************************************************************************************

1) ROW-250METERS
2) L-CLIMB ROPE FROM SITTING POSITION
3) BOX JUMP-TRANSITION TO PU BAR WITHOUT TOUCHING GROUND
4) BAR MUSCLE UP
5) HEAVY BAG WITH ELASTIC BANDS-2 X RUN, REVERSE TO COUNTERATTACK
6) STROKE OUT AND 5/1 X 1TRGT - IMMEDIATE ACTION - MUZZLE PUNCH
7) SIMULATE TRIP--4 X SPEAR CRUNCHES--BUCK AND ROLL--PUNCHES
8) JOG 400M--OPTIONAL SEE HOW KNEE FEELS--OTHERWISE ROW AND START OVER

REPEAT 2 TIMES WITH OPTIONAL THIRD
******************************************************************************************
PISTOL STANDARDS
UNCONVENTIONAL SHOOTING POSITIONS
EL PRESIDENTE
1~5 PISTOL DRILL
ZIG ZAG DRILL

Modified "ADAMBROWN"

"Come Back With Your Shield, Or On It"

Two rounds for time of:
185 pound Deadlift, 24 reps
24 Weighted Step Ups
24 Wallball shots, 12 pound ball
95 pound Bench press, 24 reps
24 Weighted Step Ups
24 Wallball shots, 12 pound ball
95 pound Clean, 24 reps

Warm Up
Tabata Plache
5 x 3sets
Weighted Pushups
Weighted Dead Hang Pullups
Weighted Ring Dips

Skill Work:
Pistols-left leg

21-15-9
Push Press 95/65
Row for Cal
Burpess
15 min cutoff
***************************
Optional

Standards Rifle/Shotgun

5/1 10X FAILED DRILLS

COVER

HIGH BARRICADE
-PIE
-POP OUT

LOW BARRICADE
-PIE
-POP OUT

Saw this quote and loved it:

"No, I’m not a pessimist. At some point the world shits on everybody. Pretending it ain’t shit makes you an idiot, not an optimist." From Shit my Dad Says

*******************************************************************************
Modified Seppuku
10 rounds of:
5 L Pull Ups
5 weighted ring pushups
5 knees to elbows

*****************************
Pistol Standards

5/1 10X READY
5/1 10X HOLSTER
5/1 10X FAILED DRILLS

Burning Rings of Fire
10 ring pushups
10 Archer pushups (5 each side)
10 ring Flyes
10 Wide Grip ring pushups
10 Singleleg
ring pushups (5 each led)
10 Pseudoplanche
ring pushups
10 Jackknife ring pushups
10 Dive Bomber ring pushups
10 Elevated ring pushups
10 ring pushups
(Source: Chad McBroom)
*************************************

Pistol Standards

5/1 10X READY
5/1 10X HOLSTER
5/1 10X FAILED DRILLS

10-9-8-7-6-5-4-3-2-1
Handstand pushups
Ring dips
Pushup
**********************
Pistol Standards

5/1 10X READY
5/1 10X HOLSTER
5/1 10X FAILED DRILLS

5×1 Clean and Jerk

SDHP 3-6-9-12-15-18 (95/65)
K2E 18-15-12-9-6-3
First round 3 SDHP, 18 K2E – Last Round 18 SDHP, 3 K2E

**********************************************************

STANDARDS
5/1 10X READY POSITION

1/1 10X READY

TRANS R/P 10X

Swim for 30 minutes

"ROY"

Modified

Five rounds for time of:
205 pound Deadlift, 15 reps
20 Step Ups with Pack, 24 inch box
15 Pull-ups
5&1 x 1 Trgt

Dri-Fire Rifle

3 Rds Bas 2-minute all Around

5×3 Snatch

1000m Row
50 Sledge Hammer Swings
10 Tire Flips
40 Walking Lunges
10 Tire Flips
50 Sledge Hammer Swings
1000m Row

Dri-Fire

Warm up (repeat 2 times)

• 1 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
• 1 x 50m Breaststroke Swim (even pace), rest 0:15 / 50m

Build up-60%


• 4 x 50m Breaststroke Arms and fly kick with fins, rest 0:15 / 50m
• 2 x 50m Freestyle Swim, rest 0:10 / 50m
• 2 x 50m Breaststroke DPS, rest 0:15 / 50m

Core-70%

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
• 4 x 100m Breaststroke DPS, rest 0:20 / 100m
• 4 x 100m Freestyle Swim, 50/50 Easy + Effort, rest 0:20 / 100m

Warm down-60%

• 1 x 100m Freestyle Easy, rest 0:20 / 100m
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m
********************************************************************
Rain Out Alternative:

5×3 Snatch

1000m Row
50 Sledge Hammer Swings
10 Tire Flips
40 Walking Lunges
400m Run
1000m Row

Dri-Fire

Saw this and like it:

Mental Toughness Guidelines

1) Don't go to complete failure. Stop and rest before digging yourself into a deep hole. Stop with 1-2 reps left and rest then instead of going to complete failure before stopping.

2) Limit your rest to 5 breaths. That's it.

3) No rest between transitions. This is the hardest one. Move right from one exercise to the next and start it. Your mind will want to rest. Your body doesn't need to. You'll surprise yourself.

4) The darker things get, the shorter term your thinking needs to be. When things rally suck, just tell yourself, "one rep at a time." - don't think about the whole set.



*******************************************************************************************


5×3 HSPU (Handstand Push-ups)

“Angie”
100 Pull-ups
100 Push-ups
100 Air squat
100 Sit-ups
Anyway you want to split it up

Repeat for 15 minutes:

20 seconds of pullups
20 seconds of situps
20 seconds of squats

*********************

15 Minutes Free Style: 80% Effort

Warm Up - Swings/Muscle Up Work


20 Lunges
20 Pull-ups
20 Sit-ups
20 Kb swings
Rifle Up Downs
***************
15 Lunges
15 Pull-ups
15 Sit-ups
15 Kb swings
Rifle Up Downs
******************
10 Lunges
10 Pull-ups
10 Sit-ups
10 Kb swings
Rifle Up Downs
*******************
5 Lunges
5 Pull-ups
5 Sit-ups
5 Kb swings
*******************

Dri-Fire Pistol
Dri-Fire Rifle

Warm up (repeat 4 times)

• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m

Build up (repeat 8 times)

• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m

Core

• 12 x 100m Freestyle Swim, leave on 01:10 / 100m

Warm down

• 4 x 50m Easy Any Stroke, rest 0:15 / 50m
******************************************************
Rain Out Alternative:

Lunge drain to drain
20 Pull-ups
20 Sit-ups
20 Kb swings
20 Sledge Swing R/L
Lunge drain to drain
15 Pull-ups
15 Sit-ups
15 Kb swings
15 Sledge Swing R/L
Lunge drain to drain
10 Pull-ups
10 Sit-ups
10 Kb swings
10 Sledge Swing R/L
Lunge drain to drain
5 Pull-ups
5 Sit-ups
5 Kb swings
5 Sledge Swing R/L

Bas Rutten all around work out.

Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m
***************************************************************
Build up (repeat 8 times)


• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m
**************************************************************
Core


• 8 x 100m Freestyle Swim, leave on 01:10 / 100m
***************************************************************
Warm down


• 4 x 50m Easy Any Stroke, rest 0:15 / 50m

*************************************************************


10 Minutes AMRAP

10 left Sledge
10 Ring Push Ups
10 Right Sledge
10 Sandbag Clings

Saw this and liked it:

1) Take Responsibility for your own fitness.
Self Educate through professional reading, seminars, etc.
Stop “working out” and start “training”.
Make training a professional habit - not a burden. Not an afterthought.

2) Fix your diet.
Don’t eat crap.
Good nutrition doesn’t take rocket science. It takes discipline.

*************************************************************************************
FITNESS ATTRIBUTES OF A TACTICAL ATHLETE
1) High Relative Strength
2) High Work Capacity for Short/Intense Events
3) Stamina for multiple events over a long duration/stamina for a long event.
4) Mental Toughness
5) Durability for a long career.

*************************************************************************************

Front Squat:
3-3-3-3-3
*************************************************
5 Push Press
5 OHS
5 Deadhang Deadlifts
5 Burpess
1 Prone rifle shot w/reload
1 kneeling Rifle shot w/reload
1 Standing Rifle Shot w/reload
1 Pistol Shot with Transition
250 M Row
5 Rounds

Mon. 07-12-10 Mark's Wod

Back Squat 5×5
Calf Work Out
************************************************
5 min AMARAP
5 Thrusters 95/65
10 Toe 2 Bar

1 min Rest

5 min AMRAP
5 HSPU
10 Sit-ups

1 min Rest

5 paralett sit through
10 KB swings 53/35

Mon. 07-05-10 Mark's Wod

Gymnastic Warm Up

********************************
5 Rounds for time of:
10 Snatch Grip Deadlifts (65#)
8 Hang Power Snatch
6 Snatch Squat

*******************************

Dri Fire

Sat. 07-03-10 Mark's Wod

1 min of each
Ball Rotations against the Wall
Situps
Push ups
Jump Rope
Slam Balls
1 min rest
3 Rounds for Time

************************
Carbine Dri-Fire Standards

Fri. 07-02-10 Mark's Wod

Gymnastic Warm Up
Muscle Up progression


Cold Dry Fire Pistol/Carbine x 5

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
From Main Site

Warm Low Light Dry Fire Pistol/Carbine x 5

From Main Site

Tues. 6-29-10 Mark's WOD

Warm up (repeat 2 times)

• 1 x 50m Backstroke Easy, rest 0:15 / 50m
• 2 x 25m Breaststroke Easy, rest 0:10 / 25m

Build up (repeat 6 times)

• 1 x 50m Lateral Kick with fins, rest 0:15 / 50m
• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m

Core

• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:20 / 50m
• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:15 / 50m
• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:20 / 50m
• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:10 / 50m

Warm down

• 4 x 25m Backstroke Easy, rest 0:10 / 25m
• 4 x 25m Freestyle Push & Glide, rest 0:10 / 25m
***************************************************************************
(Maybe depending on how I feel)

500m Row
15 Wall Balls
15 Ring Dips
Drive Way Overhead Sandbag Walk 80 lbs
15 wall balls
15 ring dips
Drive Way Overhead Sandbag Walk 80 lbs
15 wall balls
15 ring dips
500 m Row
For Time

Tue. 06-22-10 Mark's Wod

50 Jump Rope
35 Knees 2 Elbows
OH Sand Bar Carry Drain to drain
5 Rounds

Mon. 6-21-10 Mark's WOD

Hyperbolic Breath Pyramid

3~11 x 50m x 2

****************************
WOD Courtesy of VIC ZACHERY

Front Squat
5×3

10 Push Press, Right Arm, w/ Dumbell (35/25)
10 Walking Lunges
10 Squat Clean w Dumbell
10 Waling Lunges
10 Push Press, Left Arm, w/ Dumbell
20 Waling Lunges
4 x for Time

Fri. 06-18-10 Mark's Wod

Hyperbolic Pyramid-100M x
*************************************
Deadlift
5×3

2-4-6-8-10
Thrusters 95
Lateral Burpee
250 m Row
2 Thrusters, 2 Lateral Burpees, Run 200m, 4 Thrusters, 4 Lateral Burpees, 200m Run…..

Thurs. 06-17-10 Mark's WOD

Warm Up:

Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5

Core/low back
3 sets of:
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10 (16/12 kg)


“Modified Helen”
750 M Row
21 KB Swings
12 Pull ups
3 Rounds

Mon. 6-14-10 Mark's Wod

Warm up (repeat 2 times)


• 1 x 50m Backstroke Easy, rest 0:15 / 50m
• 2 x 25m Breaststroke Easy, rest 0:10 / 25m
Build up (repeat 4 times)


• 1 x 25m Streamline Kicking, rest 0:10 / 25m
• 1 x 25m Freestyle Swim, rest 0:10 / 25m
• 1 x 25m Finger Trail, rest 0:10 / 25m
• 1 x 25m Freestyle Swim, rest 0:10 / 25m
Core


• 2 x 200m Freestyle Swim, leave on 04:00 / 200m
• 2 x 100m Freestyle Swim, leave on 01:10 / 100m
• 2 x 200m Freestyle Swim, leave on 04:00 / 200m
• 4 x 50m Freestyle Swim, leave on 00:40 / 50m
Warm down


• 8 x 25m Easy Any Stroke, rest 0:10 / 25m

Fri. 06-11-10 Mark's Wod

Upper-body pressing
5 sets of:
1. Hand Stand Hold x 15 sec.
2. Ring push-ups x 5
3. Frog stand x 10 seconds

Legs
3 sets of:
1. Overhead squats x 10 reps(PVC)
2. Deadlifts x 10 reps (65lbs)

*****************************************************

25 Wallballs
25 Right Hand Kettlebell Snatch
50 Jump Ropes
25 Left Hand Kettlebell Snatch
500m Row
2x
20 Min Cutoff

Thurs. 06-10-10 Mark's WOD

• 2 x 75m Hyperbolic freesyle Swim Pyramid 3x5x7 up to 11 and down to 3 stroked per breath


*********************************

Upper-body pressing
5 sets of:
1. Hand Stand Hold x 15 sec.
2. Ring push-ups x 5
3. Frog stand x 10 seconds

Legs
3 sets of:
1. Overhead squats x 10 reps(PVC)
2. Deadlifts x 10 reps (65lbs)


Deadlift 5-5-5-5-5 reps

Tues. 6-08-10 Mark's WOD

• Warm up:Side Stroke x 100m
Back Stroke x 100m
Freesyle x 50m

• 1 x 1100m Hyperbolic freesyle Swim Pyramid 3x5x7 up to 12 and down to 2 stroked per breath

• 4 x 25m underwaters (minimum amount of stroke)

• Cool Down

*********************************************************************************
Upper-body pressing
5 sets of:
1. Hand Stand Hold x 15 sec.
2. Ring push-ups x 5
3. Frog stand x 10 seconds

Legs
3 sets of:
1. Overhead squats x 10 reps(PVC)
2. Deadlifts x 10 reps (75lbs)


10 Burpees(light jump)
10 OHS 65
10 Pull-ups
4x for time

Mon. 6-7-10 Mark's WOD

Warm up


• 2 x 100m Backstroke Swim (Kick every 4th 25m), rest 0:20 / 100m

Build up (repeat 4 times)

• 1 x 50m Front Scull and Kick, rest 0:15 / 50m
• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
Core


• 2 x 550m Hyperbolic freesyle Swim Pyramid 2x4x6 up to 12 and down to 2 stroked per breath

Warm down (repeat 2 times)

• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
• 1 x 50m Freestyle Easy, rest 0:15 / 50m

Frid. 06-04-10 Mark's Wod

Power Snatch
5×2

1 Power Clean
1 Round of Cindy
2 Power Cleans
1 Round of Cindy
3 Power Cleans
1 Round of Cindy
all the way until
10 Power Cleans
1 Round of Cindy

For Time: 2o Minute Cutoff

Thurs. 06-3-10 Mark's Wod

Warm up: 100m freestyle breathing every 3 strokes.

Stretch your arms and legs for a few seconds and begin the workout.

Hypoxic Swim Pyramid(Free Style)
2 Strokes per Breath x 100M
4 Strokes per Breath x 100M
6 Strokes per Breath x 100M
8 Strokes per Breath x 100M
10 Strokes per Breath x 100M
12 Strokes per Breath x 100M
10 Strokes per Breath x 100M
8 Strokes per Breath x 100M
6 Strokes per Breath x 100M
4 Strokes per Breath x 100M
2 Strokes per Breath x 100M

4 x 25M Underwaters (try to only use 3~4 Strokes)

100 M Breast Stroke

*************************************************

Knee Agility Work

Backsquat
5-4-3-2-1

5 Deadlifts
10 Power Snatches 95
500m Row
3x for Time

Tues. 06/02/10

*************************************************************

Warm up
•	2 x 25m Any Stroke (even pace), rest 0:10 / 25m
•	1 x 50m Backstroke Easy, rest 0:10 / 50m
•	1 x 100m Freestyle Easy, rest 0:20 / 100m
Build up (repeat 8 times)
•	1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
•	1 x 25m Streamline Kicking, rest 0:10 / 25m
Core
•	4 x 100m Freestyle Swim, leave on 01:10 / 100m
•	4 x 100m Freestyle Swim, leave on 01:05 / 100m
•	8 x 50m Freestyle Swim, leave on 00:36 / 50m
Warm down (repeat 2 times)
•	1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
•	1 x 50m Freestyle Easy, rest 0:15 / 50m ******************************************************** Back Squat 5×1 (Very Light Weight) For Time: Medicine Ball Clean to Wallball(Light Weight) 1-2-3-4-5-6-7-8 Push-ups 8-7-6-5-4-3-2-1 The first round would be 1 clean to wallball, then 8 pushups The last round would be 8 clean to wallballs, then 1 pushups

Thurs. 05/27/10 WOD

Distance 2000m
Pool length 25m


Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Breaststroke Swim (even pace), rest 0:10 / 25m

Build up


• 1 x 200M Combat Stroke with Fins rest 0:30

Core (repeat 3 times)


• 4 x 100m Freestyle Swim (continuous), rest 0:20 / 100m
• Rest 0:30 seconds
Warm down


• 2 x 100m Breaststroke Easy, rest 0:20 / 100m

************************************************************************************

Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

Tues. 05/25/10 Mark''s Wod

************************************************************************************
Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m

Build up (repeat 4 times) with fins

50m Streamline
50m Side Stroke

Core


• 5 x 100m Freestyle Swim, leave on 01:10 / 100m
• 3 x 100m Freestyle Swim, leave on 01:05 / 100m
• 2 x 100m Freestyle Swim, leave on 01:00 / 100m

Warm down


• 2 x 50m Freestyle Easy, rest 0:15 / 50m
• 2 x 50m Backstroke Easy, rest 0:15 / 50m

***********************************************************************
Fran:

21-15-9

65lbs Thruster (?)
Pull Ups
**********************************************************************
Holster Work

Mon. 05/24/10 Mark's WOD

*************************************************************************

Warm up


• 8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Build up (repeat 6 times)



• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 50m
• 1 x 50m Streamline Kicking with fins, rest 0:10 / 50m
Core (repeat 2 times)


• 5 x 100m Freestyle Swim (continuous), rest 0:20 / 100m
• Rest 0:30 seconds
Warm down


• 4 x 25m Breaststroke Easy, rest 0:10 / 25m
• 4 x 25m Backstroke Easy, rest 0:10 / 25m


************************************************************************************

Tabata Push Ups/Sit Ups 8 Minutes

Thurs. 05/20/10 Mark's WOD

10 Ring Pull Ups
1 Ring Dip
9 Ring Pull Ups
2 Ring Dip
8 Ring Pull Ups
3 Ring Dip
7 Ring Pull Ups
4 Ring Dip
6 Ring Pull Ups
5 Ring Dip
5 Ring Pull Ups
6 Ring Dip
4 Ring Pull Ups
7 Ring Dip
3 Ring Pull Ups
8 Ring Dip
2 Ring Pull Ups
9 Ring Dip
1 Ring Pull Ups
10 Ring Dip



****************************************************************

Duration 30-45 mins
Distance 2000m
Pool length 25m
Issued May 21 2010

Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m
Build up (repeat 8 times)


• 1 x 25m Long Dog, rest 0:10 / 25m
• 1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
Core


• 3 x 400m Freestyle Swim, target time 06:50 / 400m, rest 0:60 / 400m
Warm down (repeat 2 times)


• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
• 1 x 50m Freestyle Easy, rest 0:15 / 50m

Mon. 05-17-10 Mark's Wod

*********************************************************
Warm up

• 4 x 50m Freestyle Swim (even pace), rest 0:15 / 50m

Build up (repeat 8 times)

• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m

Core

• 3 x 400m Freestyle Swim, target time 06:50 / 400m, rest 0:60 / 400m
Warm down


• 4 x 25m Freestyle Easy, rest 0:10 / 25m
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m

*********************************************************************

For Time:
20-18-16-14-12-10-8-6-4-2 Push Ups
1-2-3-4-5-6-7-8-9-10 Pull-ups

Sat. 05-15-10 WOD

For time:
150 1/2 squat Wallball shots, 12 pound ball

********************************************************

Duration 30-45 mins Distance 2000m Pool length 25m

Issued May 16 2010

Warm up
•	8 x 25m Any Stroke (even pace), rest 0:10 / 25m
	Swim your choice of stroke at a steady pace.
Build up (repeat 8 times)
•	1 x 25m Long Dog, rest 0:10 / 25m
	Arms pull under water, completing the propulsion phase of the Freestyle stroke. Hands return to the start position under the water. Hold your head in a Freestyle position.
•	1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
	Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
Core
•	4 x 100m Freestyle Swim, leave on 01:10 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	4 x 100m Freestyle Swim, leave on 01:05 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	8 x 50m Freestyle Swim, leave on 00:36 / 50m
	Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
•	8 x 25m Easy Any Stroke, rest 0:10 / 25m
	Swim your choice of stroke, at a slow, relaxed pace.

Fri. 05-14-10 Wod

Rest Day

Thurs. 05/13/10 WOD

**************
Seven rounds for time of:
5 Assisted Handstand push-ups
25lb dumbbells 1/2 Squat clean, 10 reps
5 L-pull-ups

***************
Warm up


• 5 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
Build up (repeat 6 times)


Repeat 5 Times:

• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 50m

• 1 x 50m Streamline Kicking with fins, rest 0:10 / 50m
Core


• 5 x 200m Freestyle Swim, leave on 04:00 / 200m


Warm down (repeat 2 times)

• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
• 1 x 50m Freestyle Easy, rest 0:15 / 50m

Wed. 05/12/10 WOD

5 Rds For Time(scaled to 70% effort)
**************************************

5 Pull Ups
5 Ring Dips
20 1/2 air squats
Skip 2 length of Courtyard

*************************************

WED. 05/05/10 WOD

Duration 30-45 mins
Distance 2200m
Pool length 25m


Warm up


• 2 x 200m Any Stroke (even pace), rest 0:20 / 200m

Build up (repeat 8 times)


• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m

Core


• 6 x 200m Freestyle Swim, leave on 04:00 / 200m
Warm down


• 2 x 100m Breaststroke Easy, rest 0:20 / 100m

Fri. 04/30/10 Wod

Duration 30-45 mins
Distance 2700m
Pool length 25m
Issued May 1 2010

Warm up


• 8 x 50m Any Stroke (even pace), rest 0:15 / 50m
Swim your choice of stroke at a steady pace.
Build up (repeat 6 times)



• 1 x 50m Lateral Kick with fins, rest 0:15 / 50m
Freestyle side-on kick drill. One arm held out front, the other held loosely at your side. Keep your ear on your shoulder (except when you turn to breathe) and kick on your side. The arm out front sculls the water with a flat hand and fingers below the wrist. Reverse arms and side every full or half pool length.
• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm, followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
Core


• 1 x 1500m Freestyle Swim, target time 27:30 / 1500m, rest 0:60 / 1500m
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 1500m. If your target time is too easy or too difficult please complete another time trial.
Warm down


• 1 x 100m Freestyle Easy, rest 0:20 / 100m
Freestyle swim at a slow, relaxed pace.
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m
Swim your choice of stroke, at a slow, relaxed pace.

Tues. 04-27-10 WOD

Duration 30-45 mins
Distance 2400m
Pool length 25m
Issued Apl 28 2010

Warm up


• 4 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Build up (repeat 6 times)



• 1 x 50m Lateral Kick with fins, rest 0:15 / 50m [Aerobic]
• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m [Easy]
Core


• 6 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Warm down


• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]

Mon. 04-26-10 WOD

Duration 30-45 mins
Distance 2000m
Pool length 25m
Issued Apl 27 2010

Warm up


• 2 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Build up (repeat 4 times)


• 1 x 50m Freestyle Breath Left, rest 0:15 / 50m [Easy]
• 1 x 50m Freestyle Breath Right, rest 0:15 / 50m [Aerobic]
Core


• 4 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
• 4 x 100m Freestyle Swim, leave on 02:05 / 100m [Endurance]
• 8 x 50m Freestyle Swim, leave on 01:06 / 50m [Endurance]
Warm down


• 4 x 25m Freestyle Easy, rest 0:10 / 25m [Easy]
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m [Easy]

*********************************************************
Tabata Push and Sit Ups For 8 Minutes

Thurs. 04-22-10 WOD

Duration 30-45 mins
Distance 2000m
Pool length 25m
Issued Apl 23 2010

Warm up


• 4 x 50m Any Stroke (even pace), rest 0:15 / 50m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)


• 2 x 25m Lateral Kick, rest 0:10 / 25m [Aerobic]
Freestyle side-on kick drill. One arm held out front, the other held loosely at your side. Keep your ear on your shoulder (except when you turn to breathe) and kick on your side. The arm out front sculls the water with a flat hand and fingers below the wrist. Reverse arms and side every full or half pool length.
• 2 x 25m Head-up / Head-down 4 strokes, rest 0:10 / 25m [Aerobic]
Freestyle drill with your head held out of the water for 4 strokes and then down in normal Freestyle position for 4 strokes. When raised, try to keep your head still and concentrate on rolling your shoulders. This drill is also useful to see where your hands enter the water (hand entry).
Core


• 2 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Freestyle swim, starting every 200m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Freestyle swim, starting every 200m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down


• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.

Wed. 4-21-10 WOD

Duration 30-45 mins
Distance 2000m
Pool length 25m


Warm up


• 2 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)


• 1 x 50m Freestyle Breath Left, rest 0:15 / 50m [Easy]
Freestyle swim, breathing only on your left side.
• 1 x 50m Freestyle Breath Right, rest 0:15 / 50m [Aerobic]
Freestyle swim, breathing only on your right side.
Core


• 6 x 50m Freestyle Breath Weaker Side, rest 0:15 / 50m [Aerobic]
Freestyle swim, breathing only on your weaker side.
• 6 x 50m Freestyle Bilateral Breathing, rest 0:15 / 50m [Aerobic]
Freestyle swim with breathing on alternate sides, typically every 3 strokes.
• 12 x 50m Freestyle Swim (1 to 3 progressive, 4 to 6 progressive...), rest 0:20 / 50m [Endurance]
Freestyle swim with increasing intensity for each repeat. Start easy and progressively get faster. Swim the first and the fourth repeat at the same speed.
Warm down


• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.
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Tabata Pushups

Tabata Situps

Mon. 4-19-10 WOD

Duration 30-45 mins
Distance 1800m
Pool length 25m
Issued Apl 20 2010

Warm up


• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)


• 1 x 50m Streamline Kicking, rest 0:15 / 50m [Aerobic]
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
Core (repeat 2 times)


• 5 x 100m Freestyle Swim (continuous), rest 0:20 / 100m [Aerobic]
Freestyle swim without any rest periods.
• Rest 0:30 seconds [Easy]
Warm down


• 1 x 100m Freestyle Push & Glide, rest 0:20 / 100m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.


Intensity key

Easy: 50-60% of your maximum heart rate

Aerobic: 60-70% of your maximum heart rate

Endurance: 70-80% of your maximum heart rate

Sprint: 80-90% of your maximum heart rate

Saturday 4-17-10 Wod

Duration 30-45 mins
Distance 1400m
Pool length 25m
Issued Apl 18 2010

Warm up


• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)


• 1 x 25m Freestyle Breath Left, rest 0:10 / 25m [Easy]
Freestyle swim, breathing only on your left side.
• 1 x 25m Freestyle Breath Right, rest 0:10 / 25m [Aerobic]
Freestyle swim, breathing only on your right side.
Core


• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:06 / 50m [Endurance]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:00 / 50m [Endurance]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down


• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.

04-15-10 WOD

So I'm back in the game in a very limited fashion. Most of my wods in the next couple of months are going to be building up after my Knee Surgery.

Most of it is going to be swimming:

Duration 30-45 mins
Distance 1400m
Pool length 25m
Issued Apl 15 2010

Warm up


• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)


• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m [Aerobic]
Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
• 1 x 25m Streamline Kicking, rest 0:10 / 25m [Aerobic]
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
Core


• 8 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down


• 1 x 100m Freestyle Push & Glide, rest 0:20 / 100m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.


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Knee Rehab

20 x 10scd heel slides
10 x 4 position leg lifts
10 x wall ball squats
10 x band leg lifts

Mon. 03-08-10 Wod

Knee Rehab

Warm up

10 press 95lbs
20 sit ups with anything 20 lbs

5 rds

Fri. 03-05-10 Wod

Knee Rehab Work

Ring Pull Up x 10
Ring Dip x 1

All the way down to:

Ring Pull Up x 1
Ring Dip x 10

On the pull up no kips until needed.

Wed. 03-03-10 Mark's Wod

REHAB Knee

as many rounds/reps in 20 minutes:

AMRAP HSPU
AMRAP Ring Dips
AMRAP Push Ups

Tues. 03-02-10 Mark's Wod

Rehab Knee
Include Extension, Raises, and Ball Work

A1. Press - 3,2,1; 120 sec
A2. 15 CTB chin ups x 3 sets; 120 sec

+

B. Sit Ups - amrap in 30 sec/ 30 sec rest x 8

Mon. 03-01-10 Mark's WOD

Rehab Knee



10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

02-26-10 Mark's WOD

REHAB KNEE

ADD 1 Pull up per minute Max rep

Thurs. 02-26-10 Mark's WOD

REHAB KNEE
REST DAY

Wed. 02-24-10 Mark's Wod

REHAB work on Knee
Include extension & hyperextension
1 legged squat on Right knee (50)

Upper Body Warm Up
Planque x 3 (1:30 sec.)
Ring L-sit x 3 (10 sec.)
Archer PU x 3 (3 x 3031)

A. AMRAP sets of 5 unbroken bench press - 95# in 3:00
rest EXACTLY 2 minutes

B. AMRAP sets of 5 unbroken KB truck rotations 1:30
rest EXACTLY 1:00 Minute

Monday 02-22-10 Mark's WOD

Ok so I've got a Torn ACL tendon along with a damaged miniscus in my left knee. I could get upset about the whole thing but I prefer to turn it around as a positive and move forward. Starting the pre-op rehab with Adrianne today and I will try a short upper body if I can.


Planque 45snds each (mid, left, right)
50 Push Ups
50 Ring body Row
50 Sit Ups
Planque 30snds each (mid, left, right)
25 Push Ups
25 Squats
25 Sit Ups
Planque 15snds each (mid, left, right)
For Time

Thurs. 02-11-10 Mark's WOD

Warm Up

HSPU
5-5-5-5-5

100 situps
100 pushups
100 squats

In any order for Time: 11:34

Wed. 02-10-10 Mark's Wod

Rest Day

Tuesday 02-09-10 Mark's Wod

Saw this photo and I was pumped to get into the Gym

Gymnastic Warm Up

Tabata Pushup 20/10 x 8rds
Tabata Sit Ups 20/10 x 8rds
Tabata Squat (Maybe, if the Knee feels up to it) 20/10 x 8rds



Deadlift 5-5-5-5-5-5-5 reps

Monday 02-08-10 Mark's WOD

So I had food poisoning all weekend. I didn't know I could puke that much and haven't trained since Friday night. So food poisoning and a tweeked knee, last week was not the best.

Lets get into it slowly this week.

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Friday 02-05-10 Mark's Wod

Gymnastic Warmup

5 Pullups
10 Pushups
15 GHD Sit ups

20minutes AMRAP

Thursday 02-04-10 Mark's Wod

Rest Day

Wedseday 02-03-10 Mark's WOD

Warm Up


5 Handstand push ups
10 Ring push ups
15 Sledge Hammer Hits

5 Rounds For Time

Tuesday 02-02-10 Mark's Wod

Saw this pic on Main sight and thought it was motivating as hell because I know what that shirt says on the front.



So I've been out since Thursday because a stupid newbie couldn't follow directions and wanted to be billy badass. Long story short the idiot screwed up a judo throw and fell on my knee. My knee is currently screwed up. New resolution: do not train with green Krav Maga Students, they know enough to hurt you but don't have the control or maturity to follow instruction. Enough about that I'm going to concentrate on upper body for the next couple of weeks.


Warm Up:

3 Sets of:

1) Dead-Hang Pull Ups x 5
2) Muscle up Rows x 3

Core/Low Back

3 Sets of:

1) Tuck L-Sit on the rings x 10 seconds
2) Ball Back Extensions x 10 reps


WOD:

25 Pull ups
6 Body Weight Bench
20 Pull ups
4 Body Weight Bench
15 Pull ups
3 BodyWeight Bench
10 Pull ups
1 body Weight Bench
5 Pull ups

Pull Ups must be done unbroken or set starts over.

For Time

Wednesday 1-27-10 Mark's Wod

Jeromes Class

Tuesday 1-26-10 Mark's WOD

5 Rds for Time

7 Thursters(95lbs)
14 K2E
400M Run

Back Squat
3-3-3-3-3

Monday 1-25-10 WOD

2 Rds for Time

50 Squats
50 Push Ups
50 Sit Ups
800m Run

Hanging Power Cling
3-3-3-3-3

Friday 1-22-10 WOD

21, 15, 9

Box Jumps (30"/24")

K2E

Dips



Cool Down: Tabata Flutter Kicks, Plank Intervals

Thursday 1-21-10

Open Work Out Level 3/4 & Fight Class

5 Minute focus mit rds (1234 & counters)

2 minutes full contact sparing rds-need to work on combination and transitions

2 minutes rolls - need to work on tightening up chokes

Wedseday 1-20-10 WOD

Judo

Worked on 360 Defense with Throw/Falling into Side Mount

Tuesday 01-19-10 WOD

REST DAY

Monday 1-18-10 Mark's WOD

15 KB SDHP (70/45)

15 Toe to bar

15 Lunges w/ KB

15 Push-ups

4 rounds for time

Tuesday 01-12-10 Marks WOD

Adrianne Stretching Session

Bayou City Crossfit

Tuesday 01-12-10 Jeanna's WOD

Courtesy of OPT:

Correction

Training:
A. Clean Grip Power Snatch @ 12X1; 2-3 x 5; rest 180 sec
B1. Snatch Grip Dead Lift @ 30X0; 4-6 x 3; rest 10 sec
B2. KBS @ 1010; 10-15 x 3; rest 10 sec
B3. GHD Back Extensions @ 2010; 12-20 x 3; rest 180 sec
C. Tabata Push Ups - low score

Friday 01-08-09 Mark's WOD

Warm UP

Power clean 1-1-1-1-1-1-1 reps

Friday 01-08-09 Jeann's WOD

Courtesty of OPT:

DEJA VU

Training:
A1. HSPU @ 2010 - amrap (-1) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 6-8 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 - amrap (-1) x 3 sets; rest 45 sec
B2. KBS - 15 unbroken x 3; rest 45 sec
C1. Dips @ 2010 - amrap (-1) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 15 x 3; rest 30 sec

post loads, notes and reps to comments
amrap (-1) means you attempt a max rep set but stop approximately 1 rep short of failure on speed
swings to just inches above forehead

post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Thursday 01-07-10 Mark's WOD

Rest Day

National Championship

Go Texans

Thurs. 10/07/10 Jeann's WOD

Courtesy of OPT:

7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10

post notes for chin up work, total time for L sits and total reps for DU's to comments
skill and perfection of movement, note time is paramount on chin up work
L sit is knees COMPLETELY straight for entire movement, and ankles above hips

Wed. 01/06/10 Mark's WOD

Jerome's Judo Class

Going to See how this one work's out. Pretty stoked Jerome is teaching an afternoon class.

Wed. 01/06/10 Jeanna's WOD

Courtesy of OPT:

Training:
A. Hang Squat Clean - build to a tough but not 1RM; take no more than 7 minutes; rest 2 minutes

B. 10-1 135#/95# hang squat clean ladder; rest 5 minutes

C. 3 sets of 30 GHD sit ups; rest as needed b/t sets

post highest load for A, time for B and notes for C to comments
ladder is unbroken, if bar rests on floor in set, start again
no pause is needed at hang in A

Post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/30g carb
below 12% - 30g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Tuesday 01/05/09 Mark's WOD

Bayou City

Monday 1/04/09 Mark's Wod

Upper-body pulling
5 sets of:
1. Dead-hang weighted pull-ups x 3
2. Muscle-up rows x 2 (full turnout at the start)
3. Bonus: Kip x 3 (if learning the butterfly kip)

Core/low back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Tuck/straddle press to headstands x 3

***********************************************************
3 Clean and Jerks (185)
6 Burpees
9 Pull ups

5 Rounds For Time:

Monday 1/04/09 JEANNA's WOD

WOD Courtesy of OPT:

A1. HSPU @ 2010 - amrap (-2) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 8-10 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 - amrap (-2) x 3 sets; rest 45 sec
B2. KBS - 25 unbroken x 3; rest 45 sec
C1. Dips @ 2010 - amrap (-2) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 10-15 x 3; rest 30 sec

post loads, notes and reps to comments
amrap (-2) means you attempt a max rep set but stop approximately 2 reps short of failure on speed
swings to just inches above forehead

post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)