Back Squat for five sets each at ten reps: 1st Super-slow, 20 seconds round trip 2nd Bottom-to-bottom (rest at bottom, no stop at top) 3rd Ten second pause at bottom of each rep 4th Eyes closed (better use spotter or you'll die) 5th Ease down, EXPLODE-UP!!! Swim a mile. This is about 30 lengths of a 50-meter pool … [Read more...] about Monday 010319
Main Site Daily WODs
Tuesday 010320
Today we start and end with our calisthenic warm-up and cool down and throw a little rowing and power cleans in the middle. There's no break between the rowing and the power cleans. The warm-up and cool down are max or near max rep sets with lots of rest between efforts. This is a tough one. Ab bench Back extensios Air Squat Pull-up Dip Row 500 meters Power Clean 21 reps Rest … [Read more...] about Tuesday 010320
Wednesday 010321
Five sets of the triple, Sit-up Back extension Bench-press 5-10RM Move methodically, deliberately, with precise SLOW movement. Don't hurry; minimize the cardiovascular quality. This is strength training only! Make each effort a serious challenge. … [Read more...] about Wednesday 010321
Wednesday 010314
Stretch: back, hips, legs, chest, shoulders. Trunk flexion: sit-ups. Trunk extension: back extension. Hip flexion: knee ups. Hip extension: air squats. Push: dips. Pull: pull-ups. Weightlifting: deadlift Row: 2K meters Stretch: back, hips, legs, chest, shoulders. See how tough you can make this workout. This is a high intensity training session. We're just doing one set of … [Read more...] about Wednesday 010314
Thursday 010315
Start with a calisthenic, whole body, single set per exercise mini-routine. We will explore dozens of these "mini workout warm-ups". They all contain elements of hip/trunk flexion & extension, pushing and pulling. Stretch (hips, legs, back, chest, and shoulders) Sit-ups Back extensions Squats Rope climb or pull-ups Dips or push-ups Clean and Jerk 15,12, and 9 reps (If you … [Read more...] about Thursday 010315
Friday 010316
Row a 2K for a personal best. We will continue today on our recurrent theme of core-focus. 1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your hands until your tows gently touch the bar. Repeat for a total of twenty times. 2) Arch rock for one minute. If you've forgotten what the arch rock is go to: … [Read more...] about Friday 010316
Saturday 010317
Today's workout is a "gimme." We are doing five sets of bench press. We are giving the "power-zone" (mid-section) a rest. Know why? Perform your bench press at 5-4-3-2-1 reps. Increase weight at each set. Take long break between sets. Go for max weight at each lift. Stretch. … [Read more...] about Saturday 010317
Tuesday 010313
Today we're on bikes. Find a climb, close to home, of about 1,000 feet. Tackle this thing with every once of effort you can muster. This is a 100% effort. Submit/save the time for posterity The psychological and metabolic benefits of high intensity hill climbing, i.e., competitively and for time, are enormous. If you don't like it, good. If you think it's fun it's doing you no … [Read more...] about Tuesday 010313
Thursday 010308
Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is a deep front squat followed through with a push-press and overhead throw. The ball, a 20 lb Dynamax medicine ball should make contact with the wall at about two feet over your reach and rebound to your hands where you immediately bring the ball back to your chest and squat to absorb … [Read more...] about Thursday 010308
Friday 010309
Jump rope, double under for two minutes. (Double under is where the rope passes under the legs twice for each jump) Lunge forty steps, twenty each leg, alternating right and left. Bench-press body weight for max reps. Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight. Bench-press body weight for max reps. Lunge 10 steps, … [Read more...] about Friday 010309