WOD 1/15/10
400m Run
2min Jump Rope
200m Run
3min Jump Rope
100m Run
3min Jump Rope
200m Run
2min Jump Rope
400m Run
Some relief from the beat down of the past week. This is all monostructural cardio based stuff. I want everyone to go at about 75-80% of their max on this stuff today to get the heartrate up, improve their movement skills, yet not completely trash themselves. If you have missed a couple days of this week and feel spunky, then by all means go for it. But for those of you who have worked really hard all week, tone it down and get through the WOD with less of a concern about the time.
The strength work is paying off. We have seen some great improvements in folks who have followed the personalized program I made up a few months ago. Today I heard that Trent set major new PR's in all of his lifts!! Trent is in the 400's in his Deadlift and mid-300's in his squat!! Keep in mind Trent absolutely avoided squat based movements due to a bad knee when he started with us last spring. Top it off with the fact he is a beast of an athlete and you can bet he'll continue to improve.
Then there's Rob, who has followed the program religiously and today pulled 405 Deadlifts for reps! Rob's current rep/weight calcs put him squatting in the 400's, Deadlifting mid-400's, and pressing 200+ Lbs. Frickin' gnarly!
The Scott is also on a tear, working big numbers and reps in his 70's Big Quest by following the 5/3/1 Program. Scott's numbers are going to be pretty high as well, once he gets through a couple cycles and we re-test 1RM's. Keep up the great work guys!!
SacTown ThrowDown. Who's going? I posted a topic about it on the forum, but got no responses. So, please let me know if you are planning on competing. I am trying to get the time off from my "other" job, so I am still up in the air. I know a team ticket was purchased with my name on it, but I am not sure if that is a hint or just the way the ticket had to be purchased. Either way, please let us know ASAP if you are going or wish to go. We can field a few teams if need be, so don't be shy. It's going to be a blast, so let's do it up right!
I found a great website the other night which has some great Ex.Phys./Bio info on it. Check out Exercise Biology for more interesting stuff. In rooting through it, I found this article about Protein shakes and when they should be consumed in regards to your workouts. It mirrors what I have told you all, but coming from a guy with two Masters, it may cement the idea a bit better.
Sorry for the lack of pix, we have been slacking big time on using the camera at the box....
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http://www.youtube.com/watch?v=gG82FnZx9dk" Posted in WOD 1/13/12
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