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WORKOUT OF THE DAY [WOD]





By brittany
February 03, 2012
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Here’s what was on the whiteboard yesterday:

Strength
Deadlift
3-3-3+

WOD
For Time:
50-40-30-20-10
Double Unders
10-20-30-40-50
Kettlebell Swings (55/35#)

One of our new members Dan came in to the 7 p.m. class last night for a workout.  During the strength portion, we spent a little bit of time getting him set up for his Deadlift and making some slight adjustments.  As a part of the advice, I let him in on the secret that, especially on the burn out sets, it was not necessarily warranted that the bar is returned to the starting position, that he could rather drop the bar from the top of the Deadlift if needed.

It was a small secret, but one that a number of people find helpful at times.  Little did I know though that Dan would let me in on a secret of his own.

After finishing the strength and getting set up for the workout, the “3-2-1-Go!” was issued and the 7 p.m.-ers went at it, tackling all of the reps laid in front of them.  Dan was amongst them, chipping away at the rope skips and then the kettlebell swings, never wavering as he transitioned back and forth between movements. 

It was clear from his expression, like so many others, that the WOD was tasking but he refused to quit, and from the very beginning until his very last rep, Dan proved that his determination to finish and ability to perservere was not going to be kept a secret from anyone.

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By brittany
February 02, 2012
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A number of people met “Angie” for the first time last night.  If you’re not familiar, here’s what she (and our entire day) entailed:

Strength
Bench Press
5-3-1+

WOD
“Angie”
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Although so many people only spent a limited amount of time with Angie, I’m assuming that no one is going to want to have a second encounter with her any time soon.  If you’re still on the fence, give it a couple more hours.  The aftereffects will set in sooner or later *smiles*

Great work with this one, guys! Lots of great times on the whiteboard and some new records to put up!

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By brittany
February 02, 2012
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We're entering the second week of the Paleo Challenge, and I've returned to share what's been our plate this week so far:

Monday

New York Strip Steak & Grilled Asparagus

Tuesday

Grilled Chicken, Raspberry & Walnut Spinach Salad

Wednesday

Garlic Pork & Rice

Thursday

Mushroom Gravy Slow Cooker Rump Roast

Friday

Cajun Chicken & Andouille Sausage with Butternut Squash

  • Prepare Roasted Butternut Squash, add cajun seasoning (I used bacon fat rather than lard; it was there.)
  • Cut chicken breasts into small pieces and season with cajun spices
  • Cut andouille sausages into smaller pieces
  • Cook both in a large pan and then throw pieces into a pot with one large can of fire roasted diced tomatoes
  • Let tomatoes heat and then simmer for couple of minutes
  • Serve chicken, sausage and tomato combo over top squash

I hope that this everyone some ideas to keep you all in "The Paleo Challenge Zone" as Dara calls it. Keep on keepin' on, guys!

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By brittany
February 01, 2012
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Here is the list of things:

  • THING ONE: Marco just returned from a medical mission trip in Bolivia.
  • THING TWO: Marco also just PR’d on his OHS by not one kilo, not two – but THIRTY KILOS! (Yes, full spelling, caps lock, and an exclamation point was necessary.)
  • THING THREE: Congratulations!
  • THING THREE AND A HALF: Anyone want to go to Bolivia with me?
  • THING FOUR: Here’s everything that we did yesterday:

 

Strength

Overhead Squat

5-3-1-1-1

 

WOD

For Time:

50 Squats

50 Push Press (40/30k)

1000 Meter Row

50 Push Press

50 Squats 

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By brittany
January 31, 2012
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“Slow is smooth, and smooth is fast.”

At least that’s what Coach B says. 

Oftentimes people are in a hurry to learn a particular movement; they want to learn to get from Point A to Point B as quickly as possible.  While eagerness is not necessarily a bad thing, there is something to be said for taking one’s time with the basics, to get a feel for the movement in its entirety, especially when it is complex like the Clean or the Snatch.

I mention this because both Maria and Dara came in yesterday to work out, and both women have been very patient and dedicated to getting a feel for the Olympic lifts.  Since the beginning of her training at AMRAP Maria has spent a lot of time scaling back on the weight and going through the movement slowly, just so that she can learn it properly.  For Dara, an injury has forced her to scale back the weight; however, the scaling has not prevented her progress but rather given her an opportunity to work on her form.  And in both instances, it’s worked to their benefit on their Power Cleans during the strength yesterday.

For example, Maria took her first couple sets rather methodical manner and then upped the weight a bit for her last set, giving way to an acknowledgment that “it just felt easier.”  For Dara it was a similar manner, and she walked away with a new three-rep max PR at 48 kilos.

It seems that Coach B is right: "Slow is smooth, and smooth is fast." Congrats on your smooth moves ladies and all of your hard work. Here’s what was on the whiteboard yesterday:

Strength
Power Cleans
3-3-3+

WOD
3 Rounds for Time:
40 Double Unders
30 Sit Ups
20 Broad Jumps
10 Knees to Elbows
 

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