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Friday 091214

Workout of the Day

ryan-mcgheeCorporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

 

Mobility

Deadlift Prep

Strength

Because it’s Friday; “Paleo Coconut Cream Pie” on Living Healthy with Chocolate.

Thursday 091114

Workout of the Day

Every :30 x32
1st Interval – 5 Pistols L
2nd Interval – 5 KB Snatches L
3rd Interval – 5 Pistols R
4th Interval – 5 KB Snatches R
CYCLE TO BEGINNING

MOBILITY

x4:00 LAC Ball SCAP MOB
x4:00 Weighted Cross Body
x4:00 BB Arm Wrestler MOB

 

Mobility

Shoulder/arm relationship Mwod.

Strength

 If you’re looking for a short list of WODs that will set your arms, chest, shoulders and back on fire, Wod Planet has a list of “5 Upper-Body Benchmark Favorites”. Check it out if you need to give your lower half a break ;)

Wednesday 091014

Workout of the Day

x4:00 LAC Ball SCAP MOB

x4:00 Weighted Cross Body

x4:00 Banded HAM Stretch


8:00 Establish Heavy Heaving Snatch Balance (from rack)

5:00 Rest (Strip Bars and Move to Open Floor)

8:00 Establish a 1RM Snatch

 

Mobility

Banded Hamstring stretch

Recipe

Check out this “Protein Pumpkin Spice Coffee” that looks uh-mazing. You can thank Stupid Easy Paleo :)

Tuesday 090914

Workout of the Day

METCON

3x650M Sprint Run 1@50% 1@75% 1@100%

MOBILITY

x4:00 LAC Ball Chest and ANT Shoulder
x4:00 V Sit
x4:00 BB Rolling Feet and Calves

 

LIFT

5:00 Establish a Heavy Double Power Clean
3:00 Rest
5:00 Establish a Heavy Single Squat Clean
3:00 ME Front Squats @100% of 2RM Power Clean (NO rack allowed. NO rest period between)

AUXILIARY

x2 x400M Run + ME Set of UB Strict Pull Ups

Mobility

Death by chair. Think about what being at a desk does to your athleticism.

 

Strength

How about a little inspiration for our next cycle? :) Check out Matt Fraser snatching 315#

Monday 090814

Workout of the Day

Establish a 1RM C&J

/METCON OPTION/

“Elizabeth”

*Complete Consultations with remaining time

 

Mobility

This MWod was made for 14.3 but this will be GREAT prep for Elizabeth!

Recipe

Shall we start our week with some “Baked Apples” from Elana’s Pantry? Yes, yes I think we shall.

Sunday 090714

REST DAY” School is back and the OPEN is 4 months away. Get a plan to work out your weaknesses and be ready to play!

1000653_10201968217230472_293675347_n[1]unnamed[1] (7)9amT2B

 

 

Saturday 090614

Workout of the Day

jason-lewis

 

S01 SEAL was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

Thursday 090414

Workout of the Day

Establish a 1RM OHS

/METCON OPTION/

“Nancy”

*Complete Consultations with remaining time

 

Mobility

If you are having pelvic positioning issues, lumbar positioning issues, low back pain, sit a lot, or are an athlete, this one’s for you. Test/retest: arms overhead, full glutes to ankle squat, deadlift/hip hinge, back pain?

Strength

On Mark’s Daily Apple; “9 Signs You Need to Eat More Fat”.  Don’t mind if I do!