Archive for October, 2012

COACH’S NOTE:  Remember don’t go to failure Cindy starts in bite size chunks, as you fatigue and the original sets get tougher keep breaking it up in bite sized chunks (except squats, nobody needs to break up squats), smooth and steady will almost guarantee you a PR.

WARM UP:  Run & Skip

BUY IN:  Rope, Row and Run 1 mile relay, 1600 meters as a team any mix of movement (every Jump Rope counts as a meter)

STRENGTH:  More Mobility



20 Min AMRAP

5 Pull-Ups

10 Push Ups

15 Squats

Cash Out: 

2 min Med Ball Sit Ups



Posted: October 30, 2012 in Uncategorized

There is always that instant when you realize you won’t be invited back to next year’s Halloween party!



Posted: October 30, 2012 in WOD-Work Out of the Day

WARM UP: Ultimate Stretch

BUY IN:   Quarter Deck x 2

STRENGTH: Hip Mobility


Tabata All In

8 Rds of 20 sec work and 10 sec rest of each Exercise


Box Jumps



Mountain climbers

Cash Out: 

Max Double Unders 1 min x 3

Coach’s Note:  Remember how we keep hounding y’all about a “smarter” way to do burpees.   Well today is a great test, because if you  focus on your hips you might just have enough shoulders and arms to do the HSPU.  If not, well this could take a while.  Not up for that many HSPU that’s ok, just make sure you are challenging yourself appropriately in the scaling, unbroken sets probably a sign you are not quite challenged enough.

WARM UP: Push Ups and Lunges 

BUY IN:    Tabata Rope

STRENGTH:  Shoulder Mobility


200 m run (or 250 row)

21-15-9 of:



Knees to Elbows

200 m run (or 250 row)

Cash Out: 


COACH’S NOTE:  First yes it’s body weight week, time to let your system recover from those punishing heavy workouts.   Many athletes recognize the benefits of “going heavy”, but underestimate the recovery necessary to fully reap the benefits.  You don’t have to sit still, but by taking a week where we don’t go anywhere near maximal we will make bigger gains down the road.  Remember most strong medicine works best when taken in measured doses.  Second, just because it’s body weight doesn’t mean it is going to be easy, so this week I threw you to the BWW (body weight wolf) Dick D.  May he be merciful, but from the looks of Monday, it don’t look good.

WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Navy Seal Pull Up Complex


8 Ball (16 min AMRAP)

200 meter run

16 Jumping Squats (Hands touch ankles)

24 Atomic Situps

16 Lunges

24 Strict situps

8 Lateral Jumping Burpees

24 4 ct. Flutter Kicks

 Cash Out: 

Near Max Push Ups x 3 sets

WARM UP:  Run & Skip

BUY IN:  Mile Relay

STRENGTH:  You’ll See


3rds (1minute rest between rounds)

10 C&J

200m run

THEN A 3 minute rest


3rds (1 minute rest between rounds)

250m row

Sled push(BW)

THEN A 3 minute rest


3 rnds  (1 minute rest between rounds)

5 x Tire flips (partner)

Burpees x 15



Cash Out: 

Group Stretch

WARM UP: Push Ups and Lunges 

BUY IN:    Tabata Rope

STRENGTH:  Shoulder Press  4×4 @ 85%


10-1 Front squat (155/105)

1-10  Ring push-ups

**after each round do 25 double unders**


Cash Out: 

Med Ball Sit Ups x 2 min