1st WOD at our New BOX

I am having my clients do a mini competition the last two days so I decided to join in for some FUN.

Thursday:
OLD GYM WOD "Farewell WOD"
10 Rounds of Cindy for time:
5 Pull-ups
10 Push-ups
15 Squats

Friday:
NEW BOX WODS "Welcome WODs"
A.) ANNIE
50-40-30-20-10 rep rounds for time
Double Unders
Sit-ups (abmat & anchored)

REST 8-10min

B.) Zone GRACE
30 rep Clean & Jerk for time
(W75#)(M115#)

MY RESULTS

Day 1: Cindy = 5:58
Day 2: ANNIE = 4:56 PB
Day 2: Zone Grace = 2:39 Annie killed me!
TOTAL = 13:30

Man I love the new box! ENERGY!
Set a PB on the 1st day!
Glen you kill me brother. I will not miss the hotdog/hamburger smell either. Even though the smell reminded me of good times about a senorita serving hamburgers in Mazatlan saying" hamburguesa senor"....um yah that was all the English she knew.
Everyone come on back tonight at 7pm or 6pm to cheer on team 6pm; later we will have some celebratory beverages :-)
Thanks Clapton's for the bubbly and OJ...the glove FIT!

OUR NEW GYM

Was with clients all morning and then jumped right into getting our new gym ready to go all afternoon and into the night. Starting to look sweet, I am pumpd big time! Can't believe I have so much equipment and that I fit it all in our old box.

Here are some pictures of the new 5000 square foot facility.

Put it Overhead!

5 rounds for time;
5 shoulder press - 95#/65#
10 push press - 95#/65#
15 push jerk - 95#/65#
rest 15 min
skill work:
dead hang to inverted on rings - 50 reps

Here is a picture of my pal
Geoff Aucoin locking out a Clean and Jerk at this years CF Qualifier.
Hey who is that good looking guy in the back ;-)
Picture from OPT

My Result:

OH WOD = 13:44

+
Inverted Ring hangs: (warmed up with some Skin the Cats)
Love these! I am lucky because I get taught these cool moves by Katrina at gymnastics. The more I practice this movement the more I can control firing specific muscles. My abdominals were taking a beating, so I started to fire my lats more to be more of a synergist and could bust out more reps.

Warm-up Drills and Skills

This specific warm-up was made for the video/workout "PC Got Back" (you can find this in the post below).
Doing the same warm-up all the time, well simply put is BORING!
NOT getting your body and CNS stimulated enough due to poor choices in stretches, skills and drills that do not coincide with the WOD will not yeild proper results.
To get your body and CNS ready to move one must place stretches, skills and Drills that are incorporating the muscles needed to perform your upcoming workout. Further more one must get specific to the workout and (as I like to call them, do Mini wods) performing lower reps with the exercises chosen in the workout at the speed you would execute them for that WOD. This will get you ready, while giving you the flow of the workout; plus achieving your coaches goal that specific workout wants you to attain.

PC "Got Back?"

Dead Lift - quickly build to a heavy but not 3RM, minimal rest b/t sets
rest 5 min
+
6 sets for total working time:
10 KBS - 2pd/1.5pd unbroken
20 GHD extensions unbroken
30 double unders
rest 60 sec


MY RESULTS

Worked up to 345# DL
+
WOD
1.) 1:05
2.) 1:03
3.) 1:02
4.) 1:02 1 DU Fraction
5.) 1:01
6.) 1:01

Got into a great rythm after the first round as shown in the video.

Overhead Squats

OHS - find your 1RM, get there quickly; rest as needed b/t sets
rest 3 min
55% of 1RM OHS - 3 sets of 3; 1 min b/t sets
rest 1 min
70% of 1RM OHS - 4 sets of 2; 2 min b/t sets
rest 2 min
85% of 1RM OHS - 5 sets of 1; 3 min b/t sets
rest 3 min
+
30 sec db push press (30#/20#)/30 sec rest with arms locked out and DB's overhead x 3 sets for total reps; db's can NEVER rest below shoulder height once the first db push press is started; if you have to rest on shoulders in rest; note your rest

MY RESULTS

OHS 1RM = 185# felt easy, but was runnung short on time.
55% = 105lbs 3x3reps
70% = 130lbs 4x2reps
85% = 157lbs 3x1rep
+
3 Rounds of 30# Push Press (did these half right)
Scatter brain today:
did 30/28/27 reps holding with front rack = 85

For Loads:
Power Snatch split catch - 7 sets of 4 reps;
rest 180 sec b/t sets
(alternate leading foot per rep, i.e. 2/side per set)
+
WOD
3 rounds for time;
10 HSPU
10 power snatch - split catch (95#/65#)

MY RESULTS
Power Split Snatch "alt feet"
95/105/115/120/115/120/95
Form is getting better. I have been working the split snatch for about 1 month now and love it!

WOD: 6:38
HSPU got me again :-<