20 March 14

SONY DSC
—-
“Difficulties strengthen the mind, as labor does the body.” ― Seneca
—-
Pat Mendes 185kg / 407lb Power Clean (Video)
 
Big Ben Franks hits Super Rugby milestone
 
Swedish Meatballs
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WOD

 
Strength:
2 Hand Swings
3 cycles, Light to heavy ladder
12-9-6-3
Rest ~ 15-20 seconds between ‘bells, 1-2 minutes between cycles
-then-
5×10 Heavy Single Arm Swings (per arm)
 
LI Conditioning:
2 Rounds:
Row 500 meters
Run 300 meters
 
Rest 2-3 min b/t rounds
 
LII Conditioning:
3 Rounds:
Row 500 meters
Run 400 meters
 
Rest 2-3 min b/t rounds
 

22 October 13

Liesl 2KB Rack walk
—-
Jordan Burroughs: The Greatest (Active) Athlete You’ve Never Heard Of
 
Interview with the Lunatic Farmer Joel Salatin
 
Dinner: Skillet Sweet Potatoes with Sliced Steak
—-

WOD

 
Lift:
Front Squats
3×5 (add 5-10lbs from last wk)
or
EZ Strength 2.0
 
L1:
AMRAP 10 minutes:
20 Anchored Sit Ups
15 KB Swings
10 Dumbbell Snatch (hang; total)
 
Sweat:
AMRAP 12 minutes:
30 Double Unders
20 Anchored Sit Ups
10 Dumbbell Snatch (floor; total)
 

11 July 13

wade post workout
—-
How Sore are you Today?
 
The Dragon Slayers (Video)
 
USDA Forces Whole Foods To Accept Monsanto
—-

WOD

 
Lift:
EZ Strength 2.0
 
L1:
3 Rounds:
AMRAP 3 minutes:
4 Hang Dumbbell Snatch / Arm
10 Air Squats
25 Single Unders
 
Rest 90 seconds b/t rounds
 
Sweat:
3 Rounds:
AMRAP 3 minutes:
4 Dumbbell Snatch / Arm (deck)
6 Box Jumps
8 Knees to Elbows
 
Rest 90 seconds b/t rounds
 

27 April 13

nikki sn ext
—-
Pre-Cap City WL Meet preparation!

—-
World’s Oldest Hamburger? McDonald’s Burger From 1999 Almost Looks New (this is why we’re fat, pt.1)
 
Thank the sugar gods, because (real) Twinkies are coming back (this is why we’re fat, pt.2)
 
Spicy Salmon Cucumber Bites
—-

WOD

 
Lift:
EZ Strength 2.0
 
L1:

 
Sweat:
Partner WOD
 
In teams of two, complete the following tasks:
Run 800 meters
While your partner is running
AMRAP
10 Ball Slams
15 Air Squats
 
Once your partner finishes the run, trade places
 
Rest 3 minutes
 
Row 750 meters
While your partner is rowing
AMRAP
14 Sit Ups
7 Burpees
 
Once your partner finishes the row, trade places