WOD

01.22.11

CF312 LeagueDaze: competition.02i

09am
1) for time: 21-15-09 (front squat, 115/75lb + knees to elbows)

-post modifications to comments

10am
2) hopper drawn triplet

-post results to comments

*for athletes interested in participating in ’2-a-days’ both options of 9am and 10am are available for them in a competitive-individual format (today). for all athletes just looking to get their saturdayWOD on, either option is available, the time slot will only facilitate that particular workout.

article: why train in intervals?
paleo recipe of the day: guacomatoes


Shifty getting down low

01.21.11

on a 15 minute running clock:
5min: max rounds (10m low-plate push + 10m overhead lunge, 45/25lb)
5min: max load shoulder-to-overhead, barbell¹
5min: max doubleunders

¹as barbell weight increases, it cannot decrease once set.

-post modifications/method/build-up to comments

article: high fructose corn syrup: good or bad?
paleo recipe of the day: coconut vanilla ice cream


Lucas prepping the 7:30 on ramp class

01.20.11

rest day: mobility / skillwork / makeup

today’s mobilityWOD

article: pull-up vs chin-up
‘primal’ recipe of the day: chicken pot pie

01.19.11

p1a. skill development: 1k row @ 20℠, 5/3ds
p2a. 100 pushups for time and least sets
p2b. kb complex 2-2-2-2-2

*kb complex = left/right: 8 kb snatch + 5 single/ohs + 10m waiter walk

-post p1 progress + p2b loads to comments

article: rowing technique (MUST READ)
paleo recipe of the day: meat loaf!


syncing cleans!

01.18.10

5 sets for max rounds: 02 power cleans @ 65% + 5 pullups, 3:00/2:00r

-post load/splits/modifications to comments

article: 21 suggestions for success
paleo recipe of the day: egg drop soup


300m team bear crawl just had to come out of the hopper

01.17.11

p1a. incline bench: 3 sets (3 @ 85% + ≤5 drop pushups) conventional
p1b. incline bench: 3 sets (3 @ 80% + ≤5 drop pushups) wide grip
p1c. incline bench: 3 sets (3 @ 75% + ≤5 drop pushups) close grip
p2. 12min (max rounds+meters: 100m bear crawl + power10, c2 row @ 6/4ds)

-post p1 results to comments

HAPPY MARTIN LUTHER KING DAY

article: benefits of rowing
paleo recipe of the day: spicy citrus shrimp


10am hopper madness

01.16.11

rest day: mobility

REMINDER: we are closed today, sorry!

today’s mobility wod:

article: can one be vegetarian and primal?
paleo recipe of the day: fish tacos

01.15.10

CF312 LeagueDaze: competition.01t

09am
1) for time: 7k row relay

-post results to comments

10am
2) max workouts* in 45min

*eight workouts (A-H) will be in a hopper. as workouts are drawn, tasks will be split up throughout the team, with only one person working a single movement at once. every time a workout is completed the next one will be drawn; workouts will not be eliminated upon completion (but will be added back to the hopper).

-post results to comments

for athletes interested in participating in ’2-a-days’ both options of 9am and 10am are available for them in a competitive-team format (today). for all athletes just looking to get their saturdayWOD on, either option is available, the time slot will only facilitate that particular workout.

**WE WILL BE CLOSED THIS SUNDAY (TOMORROW) SORRY FOR ANY INCONVENIENCES**

article: too much sugar can be  a heartbreaker
paleo recipe of the day: homemade paleo condiments


John and Jerome getting gracious with 135

01.14.10

p1. “grace” 30 clean+jerk, 135/85lb for time
p2. for time: 50m handstand walk

-post p2 results/mods and p1 modifications to comments

article: cannonball abs
paleo recipe of the day: pulled pork wrap


Feeney, still alive.

01.13.11

rest day: mobility / skillwork / makeup

today’s mobilityWOD:

article: paleolithic eating for the endurance athlete
paleo recipe of the day: paleo chicken wings