WOD 1/12/12

STRENGTH

Dynamic Bench Press 
5x5 (70% 1 RM - Sets across)
10 Push Ups

METCON

4 Rounds - 1m Rest between

15 Swings (55/35)
500m Row / 400m Run (alternate)

OK, so here the skinny on the bench press. I wanted to program incline Bench Press, however, I only have 3 incline benches so that may be a slight problem. So, we will be doing a ME/Dynamic chest workout that is sure to leave your little chesticles trembling...

You will need to come WAY down in your regular BP weight. Come back down to your starting weight (70% 1RM). Trust me on this, the failure rate is very high come the last set of this protocol (ask me, Wayalnd, Rob or Jefe...), so too much weight equals a squished sternum and lack of adaptation due to being dead. You WILL need a spotter on this who is actively spotting you and paying attention.

Bang out your set of 5 reps on the bench, rack the bar and immediately roll off of the bench, hit the deck and bang out 10 full ROM push ups. Then switch partners, spot for them while you recover and then go again. As with the normal routine, the BP weight will go up slightly the next cycle. The push ups will remain at 10. The push ups will provide a dynamic stimulus to a max effort movement that will be constant, even as the weight goes up in the BP. The Push Ups will provide enough fatigue that there will be a constant stimulus and fatigue for a long time. You might be sore the next day...

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WOD 1/11/12

5 Rounds 

200m Run 
10 Goblet Squats (35/25) 
10 Knees to Elbows
10 Ball Slams (40/30)

Tasty!

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WOD 1/10/12

STRENGTH

Sumo Deadlift - 5x5 (70% 1 RM - Sets Across)

METCON

7 Rounds

7 Pull Ups
7 Deadlifts (135/95)

Yes, once again we are doing a variation of a common movement. Instead of the Deadlift as we regularly do, we will be doing the Sumo Deadlift. One of the basic tenets of CrossFit is "constantly varied". By eploring other variations of common movements and motor recruitment patterns, we can become more well rounded in our physical capacities.

In the SDL, you will be setting up in a wide stance, butt down position with the hands grabbing near the center of the bar in between the legs. The chest will be up, the head neutral, the lower back in extension (flat) and the arms fairly straight down to the bar from the shoulder. The bar will be set close to the shins, over midfoot and again will retain a vertical bar path up and down. This movement is more quad based and has a more vertical torso. The hammies work, but due to the lower position of the hips at the start, they don't contribute as much since they aren't under as much tension. Drive through the heels on the way up!

This movement cannot be done with the same amount of weight as the regular DL, so lower your numbers to about 70% of your regular DL 1RM, and then go 70% of that to start out.

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WOD 1/9/12

10-9-8-7-6-5-4-3-2-1

Overhead Squats (95/65)
Box Jumps

Some people will be scaled up on this. Most folks still have a very hard time with OHS due to shoulder and thoracic spine tension and should not be trying to push above the RX'd weight if that's all they can do in good form. 

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I will leave the SacTown Throwdown sign up list out on the counter for another week. After that, I will pull it and sort through the interested athletes. If there are more interested people than allotted slots for the event, we will hold a in-house head to head competition to select the 4 competitors. If you are interested, make sure you can and will attend on the dates as required. The spots cost us a lot of money and I don't want any last minute cases of chickenshit where I can't field a team.

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WOD 1/7/12

"Manual Labor" 

-3 Rounds- 

10 BS (225/155)
20 DB Push Press (35/25)
40 Sledge Hammer Strikes (20/side)

Trent wraps up his week of programming with this beauty. I really like this WOD as it is a very functional WOD.

SCALED VERSION:

3 Rounds

15 Goblet Squats (w/KB)
20 DB Push Press (25/15)
25 Slam Balls (40/30)

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If you are a morning class person (615 AM) you will now need to resgister on-line via the MBO scheduler. You can click on the "Schedule" tab at the top of the page and it will take you to the scheduler. Once there, just follow the steps if you are new to the scheduler and your new info should merge with your existing account. If there is a problem, please let Allison or I know and we will get you dialed in. Thanks!

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I have secured spots for one Open division and one Novice Division team at the SacTown Throwdown. The spots are pretty pricey, but we got our fighters in the in the ring. I only have a couple men interested in the Masters Category, so if there are any female athletes who wish to jump in, let us know and we will do a Masters Team. I can't have people backing out on me once we finalize things. These tix weren't cheap and I can't get a refund after 2 weeks to go. Make sure you are 110% committed to being there and competing or tell me now that it's not going to work.

If you are going as a spectator, the tix are on sale for that as well for $25 each. I would HIGHLY recommend you purchase them NOW . Go HERE to do that.

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