31 Dec 12

A good compound excercise to go with for chest is bench press... So thats exactly what we're going to do tonight.  A little bit of Bench, Ehhhh I'd say about 7 or 8 sets of it.... depending on how i feel.  I'll let you know how it goes.


"31 12 2012"

Bench Press
20-15-12-8-6-4-2-1-12

4 rds of:
Cable Flyes w/ push-ups
15 w/20 PU's

Bar Dips (weighted)
failure-failure-failure

Rope Pushdowns
15-12-10-8

Cable kickbacks
15-15-15

WoodChoppers (both sides)
10-10-10

Cable crunches
25-25-25-25

Finish her off with

3 rds of:
1/4 mile run
250m row


This one should feel pretty fucking good.....


Let me know what you think

29th Dec 2012

We are going to hit arms pretty good today, followed by a nice WOD I have chosen for the occassion.  Considering my back is still in fucking pain from the deadlifts nearly a week ago.  Good news for me, Deadlifts are coming up in the next few days! FUCK


"29 12 2012"

STRENGTH

Incline dumbbell curls
15-10-10-8-8

Dumbbell hammer curls
12-12-10-8-8

Single reverse cable curl
12-12-12-12

Close grip Bench press
15-12-12-10-8

Pushdowns
12-12-10-8

Cable kickbacks
12-12-12-12

Once that is complete do 4 rds of:

• 25 GHD situps
• 300m row
• 10 woodchoppers (both sides)
• 7 floors of stairmmaster
• 10 burpees

THRUSTERS

Blow off some stress and try this one..

"27 12 2012"

3 rds of:

Barbell Thrusters

21-15-9

Snatches

21-15-9

kettlebell swings

21-15-9

front dumbbell raises

21-15-9

bar dips

30-20-10


You should feel great after this!

If your up for it, finish off with some endurance:

1/4 mile sprint
250m row

for 4 rds!

BIG BACK

Tonight we are going to completely fucking destroy our backs.  If you are up for a nice trip to visit Pukie then try this one out.


"26 12 2012"

In between each set of deadlifts you will do 20 pullups, if you can't get 20 straight partition them in the least amount of sets as possible until you do get 20.

DeadLift

warm up:
20-20-15

working:
5-5-3-3-3-3-3-3-3

(remember to get your 20 pullups between eachset)

Core
4 rds:
1 min plank
15 GHD situps (25lbs ball or plate)

Post Your weights and see how you compare!

STRENGTH

Today, still taking it light with the recovering fracture, we worked on some upper body strength, blew core away and still got some rowing in.  If you want to really fucking feel it the next day, try this one out!



"CHRISTMAS"

Bench Press
20 (135lbs) - 15 (185lbs) - 12 (225lbs) - 8 (235lbs) - 8 (235lbs) - 20 (135 lbs)

Incline Press
20-25-12-8-8

Pec Flyes
12-12-12

WoodChoppers
(high) 15-15-15 left, 15-15-15 right
(low) 15-15-15 left, 15-15-15 right

GHD situps
30-30-30 w/ 10 toe to bars in between sets

Then to finish this hell of a workout off:

1500m Row


MERRY CHRISTMAS

SANDY HOOK

Everyone is well aware of the incident that took place a few days ago that took the lives of 20 children who were spending a normal day at school, and 6 staff members at Sandy Hook Elementary School.  In memory of every child, staff  and families of the ones who were taken on Dec 14th in Newton, Conn.  We are dedicating this one to them.


"Sandy Hook"

for 4 rounds:

• 20 pull-ups (with vest)                                                   
• 6 Deadlifts (should struggle for the last rep)                

and then to finish it off

• 1 mile row (1609 meters)                     

In memory of:

Madeleine Hsu, 6
Caroline Previdi, 6
Allison Wyatt, 6
Benjamin Wheeler, 6
Avielle Richman, 6
Anne Marie Murphy, 52
Dylan Hockley, 6
James Mattioli, 6
Chase Kowalski, 7
Josephine Gay, 7
Daniel Barden, 7
Charlotte Bacon, 6
Ana Marquez-Greene, 6
Jessica Rekos, 6
Rachel D'Avino, 29
Olivia Engel, 6
Lauren Rousseau, 30
Mary Sherlach, School Psychologist
Dawn Lafferty Hochsprung, 47
Catherine Hubbard, 6
Grace Audrey McDonnell, 7
Victoria Soto, 27
Jesse Lewis, 6
Jack Pinto, 6
Emilie Parker, 6
Noah Pozner, 6

"21 12 2012"

Alright, the cast is off, and I am eager to get back where I left off.  It will take a week or two to get the strength and flexibility back in my wrist, so I will most likely take this next week slow. 

"WOD"

4 rounds for time of:

• 100 pound Dumbbell snatch, 10 reps
• 200 foot Sprint

POST YOUR TIMES

DO IT AND SHUT UP

Heres a challenge for all of you out there.  Go through this and tell me the fun and excitement.


For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

NO FUCKING EXCUSES

WOD (core for today)

13 12 2012 4 MORE DAYS UNTIL THE CAST COMES OFF, CORE IT IS AGAIN!!! Abs Workout
Circuit
Exercise	Reps	Static Hold
Weighted Sit Up	5
Plank		10 Seconds
Cable Crunch	5
Side Plank (Left Hand Down)		10 Seconds
Weighted Sit Up	10
Plank		20 Seconds
Cable Crunch	10
Side Plank (Right Hand Down)		20 Seconds
Weighted Sit Up	15
Plank		30 Seconds
Cable Crunch	15
Side Plank (Left Hand Down)		30 Seconds
Weighted Sit Up	20
Plank		40 Seconds
Cable Crunch	20
Side Plank (Right Hand Down)		40 Seconds
Weighted Sit Up	25
Plank		50 Seconds
Cable Crunch	25
Side Plank (Left Hand Down)		50 Seconds
Weighted Sit Up	AMAP
Plank		60 Seconds
Cable Crunch	AMAP
Side Plank (Right Hand Down)		60 Seconds

"BARBARA"

Although I cant do to much using my hands and arms right now, A few buddies of mine went through with "barbara" last night.  I know this one with a quick glamps looks like nothing.  Let me know what you think about 10 minutes into this pain in the ass.


"Barbara"


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.


see if you can knock each round out under 3 minutes....

08 December 12

Not to much longer.  8 more days and the fracture should be good, and splint taken off.  I can't wait to put some weight up, taking it slowly though.  Definitely don't want to force another injury.  In the mean time, here is a good WOD me and a few guys did here in the Stan.  Kicked the living shit out of us, I think if I count um up, I probably almost met pukie about 7 times.  Hit it up if you wanna kill yourself!!


WOD

07 12 2012

for time
five rounds of:

• 1/4 mile sprint
• 20 leg raises
• 1 minute plank
• 20 roman chair sit-up
• 20 24" box jumps
• 20 med-ball crunches
• 20 hyper extensions

We got this one knocked out in 34:07

Squat low, Real low

Today all focus goes to legs.  Still can't go to heavy on squats becuase of the fracture, but we can make lighter weight that much harder.  This one I promise will have your ass screaming for mercy!

WOD

03 12 2012

•  DEEP Squats

10-10-10-10

for three rounds:

• 1/2 mile run
• walking lunges 10m out 10m back

I'll post our times for the 3 rds tomorrow, as for squats we will be sticking around 225# and going DEEEEEP!!!!

02 DECEMBER 12

Splint comes off in roughly 2 weeks, while its still on, Im still killing cardio/endurance, core and legs though.  Here is what me and the guys did last night.  Killllled us. You may meet pukie

WOD

02 12 2012

• 1/4 mile sprint
• 20 leg raises
• 20 back extensions
• 1 min of plank
• 20 roman chair sit-ups
• 20 medicine ball crunches

for 5 rounds


We finished this one at 30:47..............


Post your times!!