May 30, 2012

Strength:
We have finished another cycle of Wendler!  Now what?  For squat and dead lift, your new projected 1-rep max is 10# heavier than it was at the beginning of the cycle.  For press, an added 5 lbs.  So you need to re-calculate your "Wendler #" (90% of your new projected 1RM). Keep track of what you're doing, and record your workouts and the numbers. Be prepared with your spreadsheet and/or notebook. It's no accident that those who do this will be the ones seeing the results.  


Week 1:
5, 5,5 Squat 
75, 80, 85%


WOD:
'Jack'
AMRAP 20 minutes 
* 10  Push press (115/85#)
* 10 KB (1.5/1 pood)
* 10 Box jumps (24/20")

Lee Glover finishing mile 1 of Memorial Day Murph

May 29, 2012

SIX DAYS REMAINING TO SIGN UP FOR SEACITY YOUTH STRENGTH & CONDITIONING SUMMER CAMP. LOOKING FORWARD TO WORKING WITH A GREAT GROUP OF YOUNG ATHLETES DEVELOPING STRENGTH AND ATHLETICISM.

SIGN UP HERE

Meanwhile....It's time to work out the stiffness and fatigue from "Murph."

WOD: (From Saturday's Barbell Club)

Using 75% of your 1rm, do 2 squat snatches every 30 seconds for 5 minutes. 10 burpee penalty to be assessed at the end of the 5 min for every missed rep.

5 min rest

Using 75% of your 1rm, do 1 clean & jerks every 30 seconds for 5 minutes. 20 burpee penalty for every missed rep.

Post loads/burpees to comments.

Congrats to all who participated in Memorial Day Murph! 

May 28, 2012

HAPPY MEMORIAL DAY 


Memorial Day WOD:

FOR MD MURPH WORKOUT DETAILS CLICK HERE

Regular schedule resumes on Tuesday

Rest Day Thoughts

Coaches' Pet Peeves 

(in random order)

1. Dropping weights unnecessarily
2. Chalk whores (a person who is sloppy and careless with the chalk)
3. Arriving late to class
4. Being careless and inattentive with mobility, rushing it
5. Complaining
6. Whining
7. Acting helpless
8. Failure to think 
9. Not counting reps correctly, (intentionally or otherwise)
10. Cheating movements, shorting range of motion
11. Talking while the coach is explaining the wod details and then asking what's going on
12. Crap being left at the gym:  cups, towels, caps, jackets, shoes, etc...
13. Not cleaning up after yourself
14. Excuses
15. Walking thru a class in progress
16. Stacking plates in the wrong stack
17. Writing on the dry erase boards
18. The tendency to under-achieve, complacency
19. Putting your crap on my desk (keys, wallet, phone, purse, water bottles, etc....)
20. Making me ask you for money because your membership is expired
21. Drama of any kind in the gym. 
22. Impatience, or unreasonable expectations of results
23. Saying "I can't"

Gym Behavior Coaches Love:

Men and women who quietly give their best day in and day out, show up consistently and don't need any fanfare. They show up on time, they are generally low key, but you know they are gonna give 100% effort, go full range of motion, and count all their reps correctly on every wod. You can also count on them to encourage others, give freely of good advice and make new people feel welcome.  They always clean up after themselves, and often help others clean up as well. They keep a journal and when a wod gets repeated,  they've already checked the blog and have a strategy for outperforming themselves. They realize that results come slowly, and with consistent effort, so they don't get impatient and give up.

May 26, 2012

WOD

For time:

• Run 800 meters
• 95/65 pound Thruster, 21 reps
• 21 Pull-ups
• Run 400 meters
• 95/65 pound Thruster, 15 reps
• 15 Pull-ups
• Run 200 meters
• 95/65 pound Thruster, 9 reps
• 9 Pull-ups