Saturday, 25 September 2010

16-17th September...To Be A Super Hero

16th September

Some shoulder stuff going on:

Hang power snatch 3x3


200m over head walk
400m run

3 rounds

17th September

So simple.



Push ups
Sit ups

13-15th September...To be a Hero

13th September

Deadlifts 5 x 3 @ 85%
Press 3 x 5 @ 85%


A short Barbell complex that has seen several reps and set permutations.
In this instance aim to carry over some of the previous strength work and incoporate some explosive elements to develop that hip extension…again.

AMRAP 10 minutes

12 Dead lifts
9 Hang power clean
6 Front squats
3 Push jerk

14th September

Cleans 5 x 1


Annie Gone Angry

Double unders
Sit ups

Double unders require some skill and co-ordination. The more skill you have the more efficient you will be with DUs, and the quicker your times. So practice the skills. This WOD really tests your co-ordination under some respiratory stress.

15th September

Hero WODs are dedicated in memory to those who’ve served and passed by in war.
As such they are often challenging both the physical and the mental, to remind us of those who serve in the front line so we can live our lives as we choose.

Today, Badger was in the program.

30 Squat cleans @ 40kgs
30 Pull ups
800m run

3 Rounds

This needs to be scaled if you are not prepared for the volume of work here (90 cleans, 90 pull ups with 2.4 km run)

It was a sterling effort from everyone for this WOD, including those who did this at the 6:15 am session. Well done for completing it. We know that it seems the end is far when you start. But, the time it takes to complete is little to ask as a dedication for Badger.

9-10th September

9th September

Hang power cleans
6x2 @ 85-90%

This was followed by:

5 Rounds

Power clean x 10
Push ups x 20

Aim to keep that hip explosive and elbows fast to get that bar up

10th September

Squat 5 x 5 @ 80%

Jump rope practice.
Double unders

Just jump that rope, lots and fast.

Monday, 13 September 2010

7th-8th September: Abs,deltoids, lats and legs


Press 5 x 5 @ 80%

Followed by a core conditioning workout.

400m run
15 x OHS @ 40kg

5 rounds

If you lack core stability, shoulder flexibility and or shoulder stability, this will find you out.


Some rounding at the second half of the dead lift pull was addressed by doing these:

Rack pulls 5 x 5

Working up to sub maximal-max loads also helps also build confidence.


Remember the articles about hand care…read again before doing this

Run 2000m and 200 reps.

Split as follows.

200m run
10 pull ups
10 kb swings

X 10

6th September: Little beast.


5 x 5 @ 80%


This shorty is a lovely little beast.
The beauty of this, like all WODS, is it can be scaled to so many levels...use your imagination


Burpee - tyre jump
Sit ups

Short sharp suckage.

(check out Paul McCabe doing concentration curls in the back ground)

September 3rd: 999 - 9 reps at 90 percent in the 9th month

Squat 3 x 3 @ 90%
Press 3 x 3 @ 90%


4 Rounds

Kettlebell swings x 15
Push press 20/40kg x 15

Sunday, 12 September 2010

September 2nd: Loneliness of the long distant runner...

This blog post is dedicated the dude that is Jon Craig who did the follwoing on his own:


Thursters 20kg
Knees to Elbows
Not quite long distance, but you get what I mean.
Well done dude, pretty gruesome...
...but he was a happier chap when he finished then when he started.

September 1st : Splitting up with Helen

1st of the month saw a variation of the snatch that is more forgiving for weaknesses in flexibility.
Split Snatch 7 x 1

This was followed on the original girl that has sprouted larger and more punishing sisters


12 pull ups