• 110217 Thursday

    110217 Thursday

    Strength/Skill Work Shoulder Press: Complete 8 sets of 3 @ tempo of 3311 with 2 minutes rest between sets. (Tempo would translate for shoulder press as 1 second up, 1 second pause at the top, 3 seconds down, 3 second pause with bar on shoulders) WOD 400m run 15 deadlifts (~60% of 5RM NTE 155/225lbs) […]

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  • 110216 Wednesday “Black Box in the Dark”

    110216 Wednesday “Black Box in the Dark”

    Strength/Skill Work Clean: Spend 20 minutes working up to a heavy set of 2. WOD AMRAP in 3 minutes of: 6 ring pushups 9 high box jumps (30/25″) 1 minute rest between rounds. Pick up where you left off and complete three total rounds. This workout was last completed on 100921.

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  • 110215 Tuesday “Farmer Annie”

    110215 Tuesday “Farmer Annie”

    Strength/Skill Work: Front squat: Complete 7 sets of 3 @ 30X5. Rest approximately 90seconds between your first 4 sets and 3 minutes between your last 3 sets. (Tempo means 3 seconds into the bottom, no rest, stand as fast as possible, 5 full seconds to rest at the top. Take advantage of that 5 seconds […]

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  • 110214 Monday

    110214 Monday

    For this Valentine’s Day give your loved ones the gift of laughter! You can watch the Bangalore Laughter Club here and learn more about it here. Strength/Skill Work DeadliftMoving quickly between your warm-up sets and then complete 5 x 2211, 3 minutesfor 5 sets. Go up in weight as you are able to maintain tempo. […]

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  • Get your belly FAT… Part 3. How it saves your spine!

    Get your belly FAT… Part 3.  How it saves your spine!

    The last two weeks I have written about the function of the diaphragm and abdomen for proper breathing mechanics, strength, endurance, and now spinal support. Click to read Part 1, and Part 2. There are a few ways the spine is damaged. The first is acute, blunt trauma like getting hit by a moving van. […]

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  • John’s Garage Games Experience 2011

    John’s Garage Games Experience 2011

    Frothy ankle deep red clay mud, and slick, watery barbells were the most common things I saw at the 2011 Garage Games. Tayler Harris and I had barreled into the YMCA parking lot at 7:30 AM; I was armed with coffee and a lacrosse ball, and Tayler had her camera and duck boots. After a […]

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  • 110212 Saturday

    110212 Saturday

    Strength/Skill Work Hang snatch: After a skill focused warmup complete 6-8 sets of 2. Pause at the top of each lift for 1 secondand rest for exactly three seconds as you set up to go into your next rep. Rest precisely 2:30 minutes betweensets. WOD Complete 6 sets of the following: 8 steps of dumbbell […]

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  • 110211 Friday

    110211 Friday

    Strength/Skill Work: Split squat:Warm-up with 3 sets of 4 per leg then complete 4 sets of 8 reps per leg at 3011. WOD Today’s WOD is the first of several variations we will complete in prep for the repeat of the 2010 NYD WOD. You will want to repeat the workout in the same order […]

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