SWINGS! 50 swings for time. Suggested weights are 1-1/2 pood (24 kg) for men and 1 pood (16 kg) for the ladies. Adjust as needed. Try to do all 50 in one set if you can. Time to beat is 1:44.
Announcing a new schedule:
We are going to start doing additional workouts on Mondays, Wednesdays and Fridays. Anytime between 6:00 and 7:00 PM. Please contact me for location and directions.
Today's workout was inspired by the Pain Storm. We did rounds of 10-9-8-7-6-5-4-3-2-1 reps of dumbbell snatch, 2 forward lunge steps (one left, one right) then a run to the playground area for a matching set of pull-ups. We started about 150 yards from the playground area and near the end we were less than 20 yards away.
The playground's bars are not friendly on the hands. Vicky got her first tears, and still finished the workout.
On a separate note, we're going to start doing some weekday workouts so if your interested please drop me a line. There isn't any schedule yet so let me know what's good for you and we'll see what we can workout.
A couple weeks ago we did max push-ups in 2 minutes. Today try clapping push-ups. Count any rep where your hands touch each other and you finish in control. Face plants don't count! If you're new to clapping push-ups, then take it easy for now. They can put a lot of stress on the elbows.
Post thoughts and results to comments.
Last Saturday we did the WOD from the main page. 5 rounds of; 15 hanging power snatches (95 pounds prescribed) and 400 meter run.
This was the first workout at the new location which was a combination of my driveway and the nearby park. Everything went well and I think that the change will benefit all of us. For details, please contact me.
Sumo-Deadlift-High-Pulls! Pick a weight that seems appropriate and do 100 SDHPs, for time.
The referance time for this is 3:54 with 24kg.
Remember that we're moving to Gilbert Park starting this Saturday. Check out the location link or contact me.
For Saturday's workout we didn't do a WOD, we just played around. We jumped and crawled and swang. Lots of fun.
Next week we're moving to Gilbert Park. http://tiny.cc/fNqfB If the link doesn't work then you can Google "Gilbert Park, Fullerton, CA". We'll meet at the South end of the park near the basketball court. There is a small parking lot on the North side just off of Orangethorpe or you can park on one of the residential streets on the South or East sides of the park. I'll update the map on the location page in the next day or two.
Try max push-ups in 2 minutes. "Back when" (as in "way back when I was ...") the only rules were that once you started no part of you except your hands and feet can touch the ground, and that a rep only counted if you went from shoulders at the same level as the elbows (at the bottom), to elbows straight (at the top). Then do max sit-ups in 2 minutes.
I haven't been posting very much to the site for the last 2 weeks. The Patch seminar was fantastic. We'll definitely be working some of those drills into our Saturdays, mostly in the warm ups and cool downs. Check out the gallery at the Performance Menu/Catalyst Athletics website http://www.performancemenu.com/index.php for some videos (watch the volume).
The seminar last Saturday was well worth the time and effort. After only a few hours on the Patch I managed to scrape both knees and bruise my palm, and since then I've been "sore all over". The crazy part is that the concept behind training on a Patch is that you start by "playing" and that's exactly what it's like. Just like being a silly kid goofing around. Lots of new ideas!
For this weeks Mid-week quicky, try to hold a bridge as long as you can. Then hold a really good plank as long as you can. Briefly, to bridge you start on your back, put your heels as close to your butt as you can, put your hands (palms down) next to your ears, and press up into a bridge. A plank is the top of the push-up position. If you feel like you need more after this then work on your pistols.
My workout for tonight is moving 400+ square feet (about 1800lbs) of rubber flooring, for time!
Saturday was ladies day for the Road Warriors. I didn't plan it that way, it just sort of happened. Road Warrior regular Vicky was joined by my mother for Saturday's workout. The workout was dumbbell overhead walking lunges followed by 20 ring rows and 20 ring push-ups.
I'm really glad that mom could join us and hope that she continues to come out to our workouts.
A quick reminder that there won't be a workout this Saturday because I'll be at the Patch seminar.
Just squats. Nothing fancy. See how many squats you can do in 5 minutes. Compare your total to your Tabata score for squats. My best Tabata squats score was 17 (I think), this morning I managed to squeeze out 204 squats in 5 minutes. Seems like I need to push a little harder on the Tabatas.
A quick reminder that there won't be a workout on Saturday April 5th because I'll be at Patch seminar.
Please post your results and comments.
