Thursday Training

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Thursday Training
Week 1
Running Focus

A.
Beginner Strength
Deadlift 5×5 (add 5lbs)
rest 1-2 minutes between sets

Beginner Accessory
Glute Ham Raise 3×5-8
rest 1 minute between sets

Advanced Strength
Snatch High Pull 5×3 Heavy
rest 1-2 minutes between sets

Advanced Accessory
High Hang Snatch 5×3 light
rest 1 minute between sets

B.
Conditioning
3-5 Rounds, for score
1 minute Jump Rope (doubles or singles)
1 minute Plank Hold (no score)
2 minute Row, max meters
rest 1 minute between rounds

“Home Workout”
A.
Single Leg Deadlifts 5 sets of 5 per side
add weight if you can
rest 1 minute between sets

http://www.youtube.com/watch?v=7eACTTzeh-E

B.
Conditioning
10 Rounds
30 seconds Chest Touches
30 seconds Squat Hold

OR

20 minute walk

Wednesday Training: Happy Birthday Gideon

Blame this guy...

Blame this guy…

Wednesday Training
Week 1
Running Focus

A.
Strength Work
Beginner Strength
Back Squat 5×5 (add 5lbs)
rest 1-2 minutes between sets

Advanced Strength
Back Squat 5×8 (heavy)
rest 2 minutes between sets
This is a volume template, it makes strong people stronger
It also sucks

B.
Running Skills
100 ups

C.
Conditioning
Gideon’s Totally Not Hard Birthday Workout

Hard Version
10 Burpees OTM x 33 minutes
50 Double Under penalty for each missed minute

Regular Version
Alternating OTM x 33 minutes
10 Burpees
12 Lunges
14 Ball Slams

Easy Version
Alternating OTM x 33 minutes
5 Burpees
8 Lunges
10 Ball Slams

“Home Workout”
A.
Lunges 5 sets of 10 reps, add weight if you can
rest 1 minute between sets

B.
Max rounds in 20 minutes
10 Burpees
rest 1 minute

Is Salt Dangerous? Or Good for You?

 

Tuesday Training

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Tuesday Training
Week 1 – Running Focus

A. Strength Work
Beginner Strength
Bench Press 5×5 (add 2.5lbs)
rest 1-2 minutes between sets

Beginner Accesory
Bent Over BB Row @50% of Bench 3×8-12
rest 1 minute between sets

Advanced Strength
Dips (box or rings) 5×5
rest 1-2 minutes between sets

Advanced Strength
Bent Over BB Row (heavy) 3×8
rest 1 minute between sets

B. Skill Work
Running drills

B. Conditioning Work
3-5 sets, not for time
Each set is 2 rounds of,
1 Rudolph
5 Burpees

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, pick a challenging setup
Knee, full, or clapping
rest 1-2 minutes between sets

B.
Conditioning
5-8 Rounds, each round fast, rest between
10 Jumping Lunges
10 Burpees

Why do humans laugh? 

Monday Training

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Monday Training
Week 1 – Running focus
A.
Beginner Strength
Deadlift 5×5 (add 5lbs)
rest 1-2 minutes between sets

Beginner Accessory
Glute Ham Raise 3×5
rest 1 minute between sets

Advanced Strength
Snatch High Pull 5×3 (heavy)
rest 1 minute between sets

Advanced Accessory
High Hang Snatch 5×3 (light)
rest 1 minute between sets

B.
Run Skillz
100 Ups

C.
7 Rounds, not for time
2 Negative Pullups
2 Sled Pulls

“Home Workout”
A.
Single Leg Deadlift 5×5 per side
add weight if you can
rest 1-2 minutes between sets

B.
10 Rounds
5-10 DB Bent Over Row (use milk jug or loaded bag)
2 trips up and down the stairs

‘Paleo Ale’ Brewed From Yeast Found On A 40-Million-Year-Old Whale Fossil

Three Questions

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So Open Season/Fittest in Dansville is just about over.  Most are thankful…to be done.  But now might be a good time to see if you’ve learned a thing or two during these past five weeks.  My three questions for you are not quite as profound as those of Tolstoy’s story, but what the heck.  I bet Rich Froning don’t know shit about Tolstoy anyway.

What are your weaknesses?
If nothing else, these WODs expose some areas that need attention.  Lungs burning after 30 calories of rowing?  Your shoulders won’t let you keep the bar overhead in a good position?  Can’t deadlift 135 for reps?  Oh you had to use only your left leg to do all those lunges? Looking back at where you broke down can help you improve.  Do the work to get better  - whether that means focusing on mobility, strength, conditioning or technique. Even if you got your ass thoroughly kicked, you can still take something positive away from this competition.  After all, we all want to get better, right?

Who cares?
Sometimes we only see the world through our weird little DFC-colored glasses (available soon through Rogue Fitness for only $19.99).  Sadly, getting your first muscle up will not end world hunger.  Mastering double unders will probably never save your life (although you never know).  Who remembers who the 3rd Fittest Person in Dansville was in 2012?  So why do we do this crap?  Is it all a waste of time?  I don’t think so, but you need to answer those questions for yourself.  Maybe you just want to get stronger so that your kids can’t pin you down and make you watch 10 episodes of Barney in a row.  Maybe you’re doing this to look better?  Maybe even to feel better?  Maybe double unders don’t help you achieve those goals?  But you know what is better than having goals?  Having a purpose. Everyone makes tough choices in life.  Do you want to snatch 200 pounds or shoot a 35 at Brae Burn?  Do you want to be a professional wrestler or an English teacher?  Should you eat your sister’s birthday cake or run away and hide from all non-Paleo social engagement?  Everyone has goals but a purpose is a constant reminder of what’s important and why you do what you do.  As someone wiser than me once said, “If it is important, do it everyday. If it’s not, throw it out.”

Did you have fun?
Admittedly, we are a strange lot.  Some people think burpees and thrusters are fun.  Others enjoy the anticipation (and probably some mockery) of the Thursday Night Dave Castro Show.  Cheering on your friends and having them yell obscenities back at you.  Even the complaining carries a hint of joy – too light, too heavy, too easy, too hard, too much, and where did those post-workout shots go anyway?  If you are not having fun, don’t do it.  Life is just too damn short.

That’s it.  Just some food for thought when you are doing burpees and want to think about something other than going back to those thrusters!

Good luck on 14.5!

Fittest in Dansville WOD #5

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Fittest In Dansville
Workout #5 (last one!)

Regular Version
For Time
21-18-15-12-9-6-3 of each
Thrusters 74/45
Bar Hop Burpees

Scaled Version
For Time
21-18-15-12-9-6-3 of each
DB Thrusters 25/15
DB Hop Burpees

In both versions you must face the weight during Burpees
In both versions feet must leave the ground together
In both versions this is the worst workout ever!