Gym Closed Today
April 10, 2015

Partner Wod Time!!

Run 400 w/kb

62 Kb Swings 53/35

Lunge

6 Rope climbs/18 pull-ups

Lunge

55 One arm Kb Thruster 53/35

Lunge

6 Rope climbs/18 Pull-ups

Lunge

48 Sdlhp 53/35

Run 400m w/Kb

Block Strength

Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

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April 9, 2015

30/40/20

30 Back Squats 115/75 (Rx+ 135/95)

40 Sit-ups

20 Shoulder to Overhead 115/75

30 Front Squats 95/65 (Rx+ 115/75)

40 Sit-ups

20 Shoulder to Overhead 95/65

30 Overhead Squats 75/55 (Rx+ 95/65)

40 Sit-ups

20 Shoulder to Overhead 75/55

*Every break=4 hr burpees

Skill: Snatch grip high pull+Power snatch 2/2/2/2/2/2

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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April 8, 2015

Rotating Amraps

4min Amrap

5 Deadlift 155/105

7 Hspu

Rest 1min

4min Amrap

7 Bar hop burpees

5 Power cleans 155/105

Rest 1min

5 Deadlift 155/105

7 Bar hop burpees

Rest 1min

7 Hspu

5 Power cleans 155/105

Block Strength

Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

Five sets of:
Hang Clean + Clean
Rest as needed

Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed

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April 7, 2015

Chipper

Run 800m

43 Wall ball shots

Run 250m

4 Rounds

17 Box jump overs 24/20

13 Toes 2 rings

Run 400m

100 Double-unders

Block Strength

Pause Jerk
(dip and hold for 2 seconds, then jerk)
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Three sets of:
Push Press x 4-5 reps
Rest as needed

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April 6, 2015

Regional Event 3

3 Rounds

50 Pistols (Scale: Air squats)

7 Ring Muscle-ups (Scale: 10 pull-ups/10 push-ups)

10 Hang power cleans 175/115

Skill: Back squat 6/6/6/6

Block Strength

Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

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Gingery Salmon with Peaches

Let’s Get Grilling!

Gingery Salmon With Peaches

(Serves 4)

Ingredients

1 tablespoon rice vinegar
1 tablespoon grated fresh ginger
1 teaspoon fresh thyme leaves
4 tablespoons extra-virgin olive oil
kosher salt and pepper
2 medium red onions, cut into wedges
3 peaches, cut into wedges
4 6-ounce salmon steaks (about 1 inch thick)

Directions

  1. Heat grill to medium-high. In a small bowl, combine the vinegar, ginger, thyme, 3 tablespoons of the oil, and ¼ teaspoon each salt and pepper. Set aside.
  2. In a large bowl, gently toss the onions, peaches, remaining 1 tablespoon oil, ½ teaspoon salt, and ¼ teaspoon pepper.
  3. Season the salmon with ½ teaspoon salt and ¼ teaspoon pepper.
  4. Grill the salmon and onions until salmon is opaque throughout and onions are tender, 5 to 6 minutes per side.
  5. After flipping the salmon, place the peaches on the grill and cook until tender, 3 to 4 minutes per side.
  6. Drizzle the salmon with the vinaigrette and serve with the onions and peaches.

 

Adopted from www.realsimple.com

 

Juana Acosta No Comments
April 3, 2015

The Salen

Alan and Sarah Birthday extraviganza

Run 600m

2 Rounds

21 Power Snatches 75/45

15 Hspu

21 Double-unders

21 Pull-ups

21 Box jumps 24/20

15 Knees to elbow

21 Overhead squats 75/45

Run 600m

*With partner complete for time

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