Come watch Murphie smash people!  Info here.

WOD for Friday 051812 — Click Here For Today’s Schedule
Back Squat
12 sets of 2 reps @50% 1RM
Rest no more than 60 seconds between sets
–Rest–
AMRAP in 12 minutes:
Run 200m
15 Double Unders
10 KB High Pulls (70/52)
5 Handstand Pushups

Post Back Squat Load and Workout Rounds to Comments
For the strength segment, we introduce the concept of Dynamic Effort from the Westside Conjugate System.  The goal is to move the weight as quickly as possible for your two reps across all 12 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not.  Make sure you watch the video below.  We will incorporate use of Box Squats and Bands in the coming weeks.

For the conditioning workout, a KB High Pull is NOT like a Sumo Deadlift High Pull.  See video.  The video is using one hand, but we will be doing this with two hands on the KB.

OPEN GYM tonight from 7-7:45pm!

Dynamic Effort Squats at Westside!

Click here to view the embedded video.

Click here to view the embedded video.

Come watch Murphie smash people!  Info here.

WOD for Thursday 051712 — Click Here For Today’s Schedule
Muscle Ups
15 minutes of practice
Use your time wisely – if you have MUs set the clock and perform 1,2, or 3 (or more) reps on the minute for 10-12 minutes
–Rest–
For Time:
60 Bar Facing Burpees
30 Overhead Squat (135/95)
15 Pullups

Post Workout Time to Comments
For the skill segment, we’re working on Muscle Ups.  If you don’t have them, practice transitions, pullups, and/or dips.

For the conditioning workout, don’t hit your head on the bar during the burpees.  Take the OHS from the floor…not a rack.  Scale up pullups to chest to bar.   

ENDURANCE WORKOUT tonight at 6pm!

20 Consecutive Muscle Ups!

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More info here.  Just a couple of spots left!

WOD for Wednesday 051612 — Click Here For Today’s Schedule
Floor Press – medium grip
Establish 1RM
–Rest–
3 Rounds For Time:
21 Wall Ball (20/14)
21 Toes To Bar
Then, Run 800m (only once at the end)
Finish:
Rear Delt Band Pull Aparts (video)
100 total (across 2-4 sets)

Post Floor Press Loads and Workout Time to Comments
The Floor Press is a new move for us, but very similar to the Bench Press.  Make sure you watch the video below.  Be sure you have a spotter to help you take the bar from the rack and return it when you’re done.  We want to establish a 1RM for today, but do not go to failure this first time out.  We will be doing these more regularly over the coming weeks/months.  Use the first few minutes to practice and get comfortable.  Do NOT go to failure!

For the conditioning workout, everyone’s target for Wall Ball is the blue line.  You are completing three rounds of wall ball and toes to bar and then immediately running 800m. 

After you’ve caught your breath from the WOD, grab a light band (most likely a purple or red) and perform a total of 100 band pull aparts.  You should be able to do this across 2-4 sets (25-50 reps each).  These are going to sting a little.

World Record Bench Presser, Laura Phelps-Sweatt, Floor Pressing w/Chains!

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More info here.  Just a couple of spots left!

WOD for Tuesday 051512 — Click Here For Today’s Schedule
Snatch
12-15 reps working up to 80% 1RM
–Rest–
5 Rounds For Time:
10 KB Snatch (52/35)
10 KB Swings
10 Burpees

Post Snatch Loads and Workout Time to Comments
For the Snatch, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique and “grease the groove.”

For the conditioning workout, perform 5 KB Snatches with each arm per round.  Swings are American.

War of the Giants!

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More info here.  Just a couple of spots left!

WOD for Monday 051412 — Click Here For Today’s Schedule
Back Squat
1RM for the day
–Rest–
3 Rounds:
Each round is 3 cycles of the following:
2 Clean (80% 1RM)
10 Ball Slams
Rest 2 minutes between rounds
Finish:
Two Hand Turkish Situps (see video)
3 sets of 10

Post Back Squat Loads and Time For Each Workout Round to Comments
Today marks the beginning of a new strength cycle, based on the Westside Conjugate System.  We will be discussing the methodology in more detail in the coming weeks.  For the Back Squat, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.

In the conditioning workout note that each round has 3 “mini” rounds.  Rest 2 minutes between each “main” round.  Perform the Situp finisher when you’ve cooled down from the conditioning workout.  It is not done for time or to failure.

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!

Double KB Situps

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