Archive for September, 2011
LeanFit, September 30, 2011
Posted on 29. Sep, 2011 by Amie.
“Jackie”
For time:
1000m Row
50 Thrusters (bar)
30 Pull-ups
Compare to August 26. Post time to comments.
Continue Reading
Friday WOD, September 30, 2011
Posted on 29. Sep, 2011 by Amie.
WOD:
Work to max clean and jerk
Post loads to comments.
Check out this video of Charles Ssekyaaya getting a pr clean and jerk. Charles is training with the resident athletes in Colorado Springs all the way from Uganda…Watch the video, and then continue reading below.
Three noteworthy observations about Charles:
1) We talk a lot about “SPEED THROUGH THE MIDDLE“, and this video is a virtual clinic on how to PULL your body DOWN AND AROUND the barbell…..Charles is lifting 308 lbs. Notice he cannot bend his arms and pull the bar up to clean it – it’s 308 lbs.!! And, because Charles is so fast, it’s almost hard to see him move down and around the barbell . If you blink, you’ll miss it…you may have to watch it a couple of times because Charles is FAST. (If you don’t “see” it, watch this video of Casey Burgener to see the individual positions and pulling your body DOWN and around the barbell.)
2) Watch the video of Charles again, and this time, just watch his feet. Charles does not jump high. He jumps HARD. You might have heard a coach tell you “fast feet” – they want you to jump like Charles. Move your feet from jumping to landing as quickly as possible. Jump HARD.
3) Ok, watch the video one last time, and this time, watch the dip on the jerk. It’s a quick dip-drive, and then Charles presses his body down under the barbell. He does not press the bar up, but instead, he presses his body down. The dip-drive generates momentum on the bar and gets it going…your job is to lock your body out underneath it.
It’s a lot to think about….the trick to making good lifts is to QUIT THINKING and move the bar. Move it efficiently (quickly) and with precise direction on where you want your body to go. Don’t let your mind get in the way. You know what to do, just feel it and make every rep count.
*********************************************
The Spartan Race is coming to Texas December 3rd. This race is described as “obstacle racing at its toughest”! The race is in Glen Rose – click here for more information or to register. If you register, be sure to put in code TXSPARTA-021 to save $10 on your registration!
“Unleash the Power of the Nap” From The Art of Manliness. “Naps can be one of the most powerful tools for self-improvement; they can increase not only our health and well-being but our intelligence and productivity as well.”
Check out “You Challenge” it’s a Weekly WOD Series that is programmed by the previous weeks winner. This week is 21-15-9 OHS @ 155/105 and bodyweight bench press.
Post thoughts to comments.
Continue Reading
Thursday WOD, September 29, 2011
Posted on 28. Sep, 2011 by Amie.
Skill:
Hand stand hand placement
Strength:
Max reps of Hand stand push ups in 5 minutes
WOD:
Reps 9-7-5 of:
Deadlift (255 lb./190 lb.)
Rope climb
Post HSPU reps and WOD time to comments.
*************
When you find you don’t have a lot of motivation to finish a WOD or lift a heavy weight or eat the right foods, what do you find lifts your spirits and puts back on the right path? Post thoughts to comments….
*************
*************
Reckless…the mare.
This horse was a pack horse during the Korean war, and she carried recoilless rifles, ammunition & supplies to Marines. Nothing too unusual about that, lots of animals got pressed into doing pack chores in many wars.
But this horse did something more….during the battle for a location called Outpost Vegas. This mare made 50 trips up and down the hill, on the way up she carried ammunition, & on the way down she carried wounded soldiers.
What was so amazing? Well she made every one of those trips without anyone leading her.
I can imagine a horse carrying a wounded soldier, being smacked on the rump at the top of the hill, and heading back to the “safety” of the rear. But to imagine the same horse, loaded with ammunition, and trudging back to the battle where artillery is going off, without anyone leading her is unbelievable. To know that she would make 50 of those trips is unheard of. How many horses would even make it back to the barn once, let alone return to you in the field one single time.
She was retired at the Marine Corps Base in Camp Pendleton where a General issued the following order. She was never to carry any more weight on her back except her own blankets. She died in 1968 at the age of 20.
P.S. How bad was the battle for Outpost Vegas? Artillery rounds fell at the rate of 500 per hour, and only 2 men made it out alive without wounds. Just 2! And a horse, and she was wounded twice.
Post thoughts to comments.
Continue Reading
LeanFit, September 29, 2011
Posted on 28. Sep, 2011 by Amie.
4 rounds for time of:
20 Back extensions
25 Sit ups
400m Run
Post time to comments.
Continue Reading
LeanFit and RunFit, September 28, 2011
Posted on 27. Sep, 2011 by Amie.
1x800m Run
Rest 1 minute
3x400m Runs
Rest 1 minute between every run
5x200m Runs
Rest 1 minute between every run
Post run splits to comments.
Continue Reading
