10 Squats
5 Burpees
5 Pull-ups
5 Thrusters
100m Run

Skill/Gymnastics:
Max number of double-unders in 2 minutes

WOD:
3 rounds for time of:

30 Front squats (115 lb./75 lb.)
15 Toes to bar
15 Box jumps

Post number of double unders and WOD time to comments.

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Name one thing you needed 20 seconds of insane courage to accomplish. Post to comments.

10 Squats
5 Burpees
5 Pull-ups
5 Thrusters
100m Run

Strength:

Using 75% your 1 rep max power clean & jerk, do 3 reps of Clean & Jerk every minute on the minute for 7 minutes

WOD:
As many rounds as possible in 12 minutes of:

100 ft Overhead carry (135 lb./95 lb.)
3 Muscle ups
20 Kettlebell swings (53 lb./35 lb.)

(Subs will be given for muscle ups). Post clean and jerk loads and WOD time to comments.

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I watched the Central East Region’s coverage of WOD#5 – the snatch ladder – last weekend. It started out great with one athlete who had great technique, hitting every lift (look for the guy in the green shirt). And then something happened….the guys would get to 215 lbs., and it became the sticking point.

Taking into account the amount of work that had been done prior to 215 lbs., including 4 very challenging WODs, not to mention snatching some heavy weight overhead, 215 became the make or break point. Guys that relied on their technique made the weight. Guys that tried to muscle the weight lost the lift, and if you watch the feed, you see two things happen: a) a slow turnover getting the weight overhead and b) getting soft in the bottom of the lift both caused a failed attempt. And, more often than not, the guy would get one more chance, trying with all the gas they had left in the tank to try and get it overhead, only to swing the bar out front and lose the lift again.

Make no mistake, 215 lb. is not easy period. And don’t misunderstand, I am not taking away anything from these guys – they are all phenomenal athletes. What really struck me though was the guys who made 215 and kept going. Their technique didn’t falter, and their last lift made looked just like their first lift. Watch Rich Froning move through the ladder and make 215 look easy. He made it all the way to 275, and his technique at the super heavy weights was the same as it was when he started at 155 lb.

Want to know what Rich Froning and an Olympic lifter have in common? They lift 135lb. exactly the same as they would lift 225 lb. (or in the case of Ilya Ilin, 423 lb.). The weight is irrelevant – TECHNIQUE DOES NOT FALTER.

Chase technique, and the weights will follow.

By the way, Ilya can clean and jerk a ton of weight. Dude is FAST. Watch him move 506lb. like it’s PVC pipe.

Post thoughts to comments.

WOD:
5 rounds for time of:

3 Hang cleans (185 lb./105 lb.)
6 Box jumps
9 Toes to bar
3 Hang squat cleans (185 lb./105 lb.)
Rest 90 seconds

Post time to comments.

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Are humans hard wired to be optimistic?, Mark’s Daily Apple

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Aldrich Bailey is built for speed. He’s a senior at Mansfield Timberview HS, runs a 45 second 400m sprint, and is on trek for London this summer.

Post thoughts to comments.

Strength:
5 sets of max power snatch: 1 power snatch, 2 over head squats (post loads)

WOD:
Back squats 5-5-5-5-5
followed by 100 sit-ups

Post loads to comments.

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A day of training at Catalyst Athletics

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Double layer fudge, Paleomg

I made this last week. Holy cow, it’s beyond yummy.

If you make this, make sure to have a plan to distribute it because you will want to eat the entire pan. In one sitting. Which I did not do (but really thought about). It’s that good.

Post thoughts to comments.

WOD:
Reps 9-7-5 for time of:

Deadlifts (275 lb./205 lb.)
Muscle -ups

(Subs will be given for muscle ups.) Post time to comments.

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Never grow old, Livestrong

Is it primal? 8 foods scrutinized, Mark’s Daily Apple

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What makes a Games athlete tick?

Post thoughts to comments.