Friday 020113

Workout of the Day SWoD: Jerk – 5,3,1 – rest 2 min then WoD: 3 Rounds for time of… 6 – Turkish Get Ups 1.5/1 pood 9 – Power Cleans 135/95 12 – KB Swings 1.5/1 pood 15 – Toes to Bar then After Bash: 5×5/10/5 Drill – rest 30 […]

Thursday 013113

Workout of the Day SWoD: Power Clean – 3RM then WoD: 21-15-9 Deadlift – 225/185 Overhead Squat – 135/95 then After Bash: Gymnastic Skill your choice! Elite WoD Oly: Hang Power Snatch + Overhead Squat – 3,3,3,3,3 then Oly: Hang Power Clean + Power Jerk – 3,3,3,3,3 then SWoD: Stone […]

Are supplements really necessary?

In a perfect world, the answer to this question would be “no”. In the world most of us inhabit, I believe the answer is often “yes”. This might seem inconsistent with the Paleo approach. After all, our ancestors weren’t popping pills to stay healthy, so why should we? Our modern […]

Wednesday 013013

Workout of the Day WoD: “Filthy 50” For time of… 50 – Box jump 24/18 50 – Jumping Pull Ups 50 – Kettle Bell Swings 1.5/1 pood 50 – Walking Lunges 50 – Knees to Elbows 50 – Push Press 45/35 50 – Back Extensions 50 – Wall Balls 20/14 […]

Tuesday 012913

Workout of the Day SWoD: Press – 10RM then WoD: 5 Rounds for time of… 3 – Thrusters 135/95 5 – Over the Bar Burpees 7 – Box Jumps 24/18 9 – Hand Release Push Ups then After Bash: 3×15 GHD Back Extensions Elite WoD Oly: Jerk – 5×1 – […]

Monday 012813

Workout of the Day SWoD: Deadlift – 5,5,5 then WoD: AMRAP in 15 Minutes of… 5 – Cleans (full squat) 135/95 10 – Ring Dips 15 – Weighted Walking Lunges – AHAP then After Bash: 5×20 m Partner Banded Sprints Elite WoD Oly: Snatch – 5X1 @ 80%, 3X1 @ […]