Thursday (10/31) WOD Prep: PVC Pipe Pec Stretch 1 x 12 / Side   1. "Grace" For Time 30 Clean & Jerks (135/95) * 6 Minute Time Cap   WOD Strategy from Jason: "Grace" is a sprint, no ifs, ands, or buts about it.  If you are not under 6 minutes you have not scaled appropriately.  Now, that's not to say, there isn't a time or place to hit your first RX "Grace" in 8 minutes, it's just not tomorrow.  The fasted "Grace" I have witnessed in person was by our very own Coach Dave at Friday Night Fights in 1:58.  He went out and hit 10 UB, then 7, 4, 3, 3, and 3.  I believe this is the way to go.  Not necessary those exact reps but bang out as many as you can UB over and over again.  At the end the last 5-8 you may...Read more

Tuesday 102913 WOD Prep: Wall Slides 3 x 10 1.  Metcon AMRAP 10: 15 Wall Balls, 20/14 30 Double unders WOD Strategy from Jason:  10 minutes is a little long to sprint but too short to pace it.  On the Wall Balls, set a comfortable pace and try to go UB.  If you must rest try resting with the ball off the ground.  Every time you drop the ball it will cost you valuable seconds.  Double Unders, smooth is fast and fast is smooth.  Stay relaxed.  Don't tense your grip, small hops, and keep breathing.  The more relaxed you can stay on the DU the fastr you can get back to the Wall Balls.  I think the top scores we will see are in the 8-9 round range. 2.  Skills 3 rounds NOT for time of: 10 OHS, 65/45 10 Squat Therapy This is about improving your positioning, not getting stronger or...Read more

  WOD Strategy "Liquid Cocaine" is a sprint.  We are setting a generous time limit with 10 minutes, but this Met-Con is definitely meant to be completed in under 5 minutes.  The cleans should be done either as TNG or with a drop and no hesitation right back to the bar.  Focus on form from the start and you will be rewarded in rounds 4 and 5. Use the hook grip on all the cleans as grip strength is sure to be a limiting factor as we get into the later rounds.  Choose a weight that allows you to complete each round with little to no rest.  The pull-ups should be done unbroken, end of story, scale your PU method accordingly.  Whether you go chin over bar or ring rows, try to preserve this stimulus.   Monday (10/28) WOD Prep: Tabata Hollow & Superman Rocks * Alternate Between Movements  ...Read more

    Saturday (10/26) WOD Prep: Joint Mobility   1. "Cindy" 20 Minute AMRAP of: 5 Pull-Ups 10 Push-Ups 15 Air Squats   2. Deadlift 3 x 5 @ 80%1RM * Rest as needed between working sets. * 15 Minute Time Cap    Read more

  Friday (10/25) WOD Prep: A) Super Front R   1. "Master's Triple Take" 3 Minute AMRAP of: 10 Thrusters (95/65) 10 Pull ups * Rest :30 3 Minute AMRAP of: 10 Power Cleans (95/65) 10 Burpees * Rest :30 3 Minute AMRAP of: 10 Jerks, 95/65 10 Box Jumps (20)   2. Every Minute on The Minute For 12 Minutes of: Odd: 4-6 Toes To Bar Even: 4-6 Pistols * Focus on technique.        Read more