Hero Week!!! – Blake
November 11, 2014

Hero Week!!! – Blake

“Blake”

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Block Strength

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

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November 10, 2014

Hero Week!!!! – Tillman

Tillman

Complete 7 rounds for time:

315 lbs Deadlifts – 7 reps

Full Gasser – 1 reps (200m shuttle run)

Pull Ups – 15 reps

*Rest 45 seconds between rounds

Patrick Daniel Tillman (11-6- 76 – 4-22-04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002.  He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan.

Block Strength

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

One set of:

Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

Three sets of:
Tall Jerks x 3 rep

Six sets of:

Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

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Cholesterol?

What is cholesterol?

Cholesterol is a waxy, fat-like substance that is found in all cells of the body. Although some cholesterol is needed to make hormones, vitamin D, etc. our body naturally makes the right amount that we need. But as we know we can also obtain cholesterol from food source such as eggs, chicken, or beef (animal products).

There are two types of cholesterol LDL the “bad” cholesterol (builds up on arteries walls) and HDL the “good” cholesterol (takes the cholesterol from your body to the liver where it is removed from your body).

 

What are risk factors that may increase your LDL?

  • Cigarette smoking
  • High blood pressure (140/90 mmHg or higher or on blood pressure medication)
  • Low HDL cholesterol (less than 40 mg/dL)
  • Family history of early heart disease (heart disease in father or brother before age 55; heart disease in mother or sister before age 65)
  • Age (men 45 years or older; women 55 years or older)

 

What should your cholesterol Levels be?

Total Cholesterol Level

 Category
Less than 200 mg/dL Desirable
200-239 mg/dL Borderline high
240 mg/dL and above High
   
LDL (Bad) Cholesterol Level

LDL Cholesterol Category
Less than 100 mg/dL Optimal
100-129 mg/dL Near optimal/above optimal
130-159 mg/dL Borderline high
160-189 mg/dL High
190 mg/dL and above Very High
   

HDL (Good) Cholesterol Level

HDL Cholesterol Category
Less than 40 mg/dL A major risk factor for heart disease
40-59 mg/dL The higher, the better
60 mg/dL and higher Considered protective against heart disease

 

Most cholesterol panels (blood test) will also include triglycerides. These are a kind fat that can increase your risk of heart disease. Ideal range for triglycerides would be below 150 mg/dL.

 

What can you do improve your values?

  • Diet (Reduce the amount of total saturated fat, cholesterol (less than 200 mg per day) and trans fat (aim for 0 grams per day) you consume. Choose foods such as: fresh/frozen fruits, vegetables, whole grains, low-fat or nonfat dairy products or alternatives, fish, poultry without the skin, and, in moderate amounts, lean cuts of red meats.)
  • Weight (If you are overweight you may consider reaching a more desired weight.)
  • Physical Activity (You crossfit this shouldn’t be too much of a problem, but you may want to consider the general guidelines of being active at least 5 days per week for 30 minutes each day.)
  • Medications (Your healthcare provider can help decide which type of drug is best for you if needed.)

 

Source: National Heart, Lung, and Blood Institute

 

 

 

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November 7, 2014

Partner WOD/BBQ Friday!!!!

4min on/1min rest/6 cycles 

w/partner complete (one works at a time)

18 Pull-ups (adv 8 muscle-ups)

50m Overhead walking lunge steps (45)

36 Air squats

18 Power snatch 95/65 (scale plate g2o)

18 Lateral bar hop burpees

Odd rounds: 100m sled drag

Even rounds: Row 250m each

Block Strength 

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90%

Three sets of:
185/125 lb Push Press x Max Reps @ 13X1
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

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November 6, 2014

R1 3min amrap/R2 5min amrap/R3 complete WOD

15 HSPU

20 Toes 2 bar

25 Box Jumps 24/20

20 Deadlifts 155/105

15 Jerks 155/105

Run 800m

Block Strength/Recovery day

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Row: 5k

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November 5, 2014

Chipper!!!

37 Goblet squats 70/53

37 Wall ball sit-ups

37 Double-unders (100 singles)

37 KB swings 70/53

37 Pistols (alt legs)

37 Double-unders (100 singles)

37 SDLHP 70/53

37 Wall ball shots 20/14

Skill: Power clean+push press 2/2/2/2/2

Block Strength 

Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75%

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November 4, 2014

14min AMRAP

Hang Squat clean (max reps) 195/120

Run 75m

Squat clean (max reps) 195/120

Run 75m

Front Squat (max reps) 195/120

Run 75m

Skill: Snatch grip press 4/4/4/4/4/4

 Block Strength

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Every minute, on the minute, for 12 minutes:

High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

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November 3, 2014

7 Burpee pull-ups

9 KB thrusters 35/26 (adv 53/35)

7 Burpee pull-ups

12 KB thrusters

7 Burpee pull-ups

15 KB thrusters

7 Burpee pull-ups

18 KB thrusters

7 Burpee pull-ups

21 KB thrusters

Skill: 3 rounds 40sec on/20sec off hollow hold/hand stand/plank

Block Strength 

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
One set of:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

Three sets of:
Tall Jerk x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

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November 1, 2014

Weekend WOD

17min AMRAP 

10 Ring rows 

15 Wall ball shots 20/14

15 Hang clean and jerk 85/55

15 Box jumps 24/20

10 Ring dips 

Odd rounds: Run 250m 

Even rounds: Row 250

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