Workouts: Day 1 and 2- Sunday, July 17th, 2011

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Today’s post will cover A, B, and C shift workouts for the tours starting 7/17/2011.

Day 1

Warm Up/Skill Practice-

Warm Up; 10 reps of push ups, sit ups, air squats, then 3 mins of jump rope.

WOD-

500m Row (or 400m run)
followed by,

21-15-9 reps of;
Kettlebell Swings (Advanced: 53lb KB/Intermediate: 35lb DB/Beginner: 25lb DB)
Burpees

then finish with,
500m Row (or 400m run)

Time starts on the first row/run, and ends after the final row/run.  Post whether you rowed or ran, weights uses, and total time to comments.

Day 2

Warm Up/Skill Practice-

Warm Up: Pistols (one legged squats).  You can use the rack, or hold on to something for assistance.  Here’s a video about how to do them, and stretch before you give them a try.

WOD– Strength and Mini-Metcon

The workout for today will be a strength session, followed by a mini-metcon.  Basically this means we do some lifting, then a short metabolic workout following.  We’ll start with the basic lifts and go from there.  Click on the links to see demo and explanations of the movements.

Strength- Front Squat  5 x 3

Here’s a long but great video of the front squat.  This is a great supplement to training the clean.   Again, if you don’t have rubber bumpers, put a use a blue mat or the rack for safety if you have to bail.

Mini-Metcon-

3 rounds for time of:

10 Front Squats (Advanced:165, Intermediate: 135lbs, Beginner: 95lbs.)
10 Push-ups
10 Sit-Ups (not crunches- chest to knees, shoulders to floor)

Post weights of front squat and time of mini-metcon to comments.

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Day 1 Cardio-

Tabata Double-Unders.  20 seconds on/10 seconds off for 8 cycles, i.e. 4 minutes, of Double-Unders.  Count reps each round, score it total reps.

Post score to comments.

Day 2 Cardio- 2 mile treadmill run/2000m row

Post time to comments.

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For the stretching, we’ll continue using “MobilityWOD“.  It’s a free blog by Kelly Starrett, DPT.  Each day different stretching/mobility movements are covered.  Items generally used are foam rollers, a lacrosse ball (or tennis ball), and some stretching bands.

Day 1 Stretching/Mobility- “Trigger Point HQ and Shoulder MOB”

Today’s mission finds us in Austin hanging out at the world HQ for soft tissue dysfunction with the man that invented the quad roller and trigger point ball

Day 2  Stretching/Mobility-  “Resetting after a Shoulder Tweak/Sore Shoulders”

Today’s mission is to have a quick MobRx for those times when you know nothing is wrong with your shoulder, but it just doesn’t feel right.

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Article- “Diet Soda Linked to Weight Gain”

Diet Soda might not help you stay trim after all, new research suggests.

A study presented at a American Diabetes Association meeting this week shows that drinking diet soda is associated with a wider waist in humans