Deadlift 3, 3, >3

WOD

5 rounds of:

20 KB Swings

20 Jumping Squats

20 Sit ups

The workouts for the Southeast Regional have been released. Blake is going to crush it!

Winning takes talent, to repeat takes character

~ John Wooden

Below is a link to for some of the movements this week...Well Wednesday and Friday to be precise. Please take a minute to look it over and let us know if there are any questions.

Movement Standards: WATCH THIS PLEASE

WOD

Strength

Press 3, 3, >3

Metcon

4 rounds

2 Min Max Pushups

400m Run

Rest 1 Min btw rounds

Just a side note, if you are around this weekend, Trent is going to be hosting UFC114 Rampage vs. Evans.

"In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance." H. Jackson Brown

Rest Day

Sorry I haven't been updating the blog for the past week, I will get back to it.

Here is a highlight video from Regionals, Pretty Ricky makes an appearance during the run portion.

WOD

Strength

Bench Press 3x5

Metcon

Pushups 4x10 (20x0 Tempo)

Rest 120 Sec

Weighted Pullups 3x5 (30x0 Tempo)

Rest 120 Sec

Trent will be making his way back to the Shed soon...it has been a long time bro and it will be good to have you back.

"A man's doubts and fears are his worst enemies.” – William Wrigley Jr.

WOD

Strength

Deadlift 3x5

Metcon

Clean Grip Deadlift 4x5 (42X1 Tempo)

Rest 120 sec

Close Grip Bench Press 3x5 (40x1 Tempo)

Rest 120 sec

Here are Saturday's events for Hiro.

"He who has a why to live for can bear almost any how." Friedrich Nietzsche

WOD

Strength

3x5 Press (De-load Week)

Metcon

3 rounds

800m Run

Rest 3 Min

800m Row

Rest 3 Min

This begins our de-load week, the programming is written to allow us to focus on certain aspects of training, while allowing our bodies to rest and recover. Don't overdo it this week, the intensity should not be 100%, it should be around 80% of your max effort.

“A man, as a general rule, owes very little to what he is born with – a man is what he makes himself." – Alexander Graham Bell

Rest Day

WOD

Strength

5, 5, 5 Snatch

Metcon

6 rounds

5 60% 1RM Deadlift

10 One Arm KB Clean and Jerk

20 Box Jumps

Happy Birthday Erika! Thanks to Jason and Erika for a great BBQ, it was delicious.

"Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be encumbered with your old nonsense."
Ralph Waldo Emerson

WOD

Strength

Front Squat 5, 3, >1

Metcon

30 Muscle Ups for Time

Rest 5-10 Min

8x100m Sprints

Walk down hill and repeat

All I want is some Schedule 40 1.25" pipe, is that too much to ask for? Sorry for the delay on getting the final pullup bar set, I have been lazy and not gone off the island to pick some up...hopefully on Sunday.

"Men talk as if victory were something fortunate. Work is victory." Ralph Waldo Emerson

WOD

Strength

Bench Press 5, 3, >1

Metcon

5 rounds

5 Strict Pullups with 20# West

10 HSPU

15 70# KBS

Rest 5-10 Min, then 10 Min L-Sit Practice

Book Review: Lights Out

written by Colin Jenkins

At first glance, Lights Out; Sleep, Sugar, and Survival, looked like another gimmicky self-help book with promises of an easy solution to weight loss and better health. But once I actually started digging into it, it was obvious that the author had a very strong argument to why we need more better quality sleep. He takes a very evolutionary and scientific approach to sleep, circadian rhythm, and artificial lighting as the Paleolithic Diet does to food.

• It is a very easy and short read, and I highly recommend it to everyone who is interested in their health and performance. You'll learn why:
• we need to be sleeping more
• we need to be getting to bed earlier (before 10:30pm)
• we need to sleep in a pitch dark room
• how sleep plays a big role in our dietary habits
• and how our dietary habits play in a big role in our sleep

"A man's health can be judged by which he takes two at a time - pills or stairs." Joan Welsh

WOD:

Strength

5, 3, >1 Deadlift

Metcon

5 rounds

7 Heavy SDHP

30 Sledge Hammer Swings

"Duty makes us do things well, but love makes us do them beautifully."-Zig Ziglar

WOD

Strength

5,3,>1 Press

Metcon

4 rounds

4 Heavy Thruster

18 Burpees

My thoughts on overtraining: DON'T DO IT!!! Please be smart and listen to your body, missing a workout is not going to be the end of the world, and the rest will probably do you good.

"Strength is a matter of a made up mind." John Beecher

WOD:

Strength

5/3/1 Clean and Jerk

Metcon

Every 2 Min for 4 rounds

150m Run

5 "Man on Fire" Burpees

Max KBS

"Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory." Ghandi