Workouts: Day 1 and 2- Thursday, August 4th, 2011

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Today’s post will cover A, B, and C shift workouts for the tours starting 8/4/2011.

Day 1

Warm Up/Skill Practice-

Warm Up– “Almost Newbie”, 400m Run, 10 pull ups, 10 push ups, 10 sit ups, 10 squats

Skill Practice- Double Under practice.  Try to establish a max consecutive reps unbroken.  If it’s 2 reps, or 200 hundred, just find a starting point to compare later.


Complete as many rounds in 12 minutes as you can of:
15 reps of 65lb. barbell Thruster
21 Jumping pull-ups

Post rounds completed to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

Demo of the WOD

Day 2

Warm Up/Skill Practice-

Warm Up: Knees to Elbows, try and get as many unbroken as possible, without feet touching the ground.

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- Strict Press 5 x 5

The Shoulder Press (or strict press) is a classic strength movement.  This is a building block for many other movements.  Keep your core tight, and back locked in during the movement.  Legs and knees are locked out, no “bounce” at all, strictly shoulder up.  Here’s some great instruction from Rippetoe (Starting Strength) about the press.


5 rounds for time of:
5 Shoulder Press, Advanced: 115 lbs/Intermediate: 95lbs/Beginner: 65lbs)
10 Sit Ups

Post weights of SP’s and time of mini-metcon to comments.


Day 1 Cardio-

Jump Rope for 5 mins, max reps, either DU’s or Single unders.

Post reps to comments.

Day 2 Cardio- 

10 min recovery run on treadmill or 5 minutes on rower.

Post distance/speed to comments.


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- Liquid Kayak Camp and Lat Hell

Today’s mission:  Open up your hard working lats and improve your overhead positioning.  2-3 min a mob per side; Test/retest:  Pullup/Swim

Day 2  Stretching/Mobility-  Shoulder- What to Fix First

Today’s mission is to camp out on your t-spine.  It is very rare that I don’t see some kind of thoracic stiffness as a component of shoulder dysfunction.  And for the coach and athlete, mobilizing the Thoracic-spine/trunk is easy and gets great results fast.  Besides, how do you expect to have a well functioning  rotator cuff if  your poor scapula is basically being held in a poor position by your stiff/rigid t-spine? If one of your athletes has a shoulder problem, start here.  Period.  Don’t let that athlete touch the bar until they’ve spent at least 5 min working on their business.  It’ like free money.


Recipe: ““Shrimp Curry”, From the Eat This! blog

My family is not a fan of curry, but I love it!
7 jumbo shrimp
1/4 C light coconut milk
1 tsp olive oil
3 cloves garlic
1 tsp curry
6 spears asparagus
paprika & fresh ground pepper

Lightly coat asparagus with olive oil and grill, cut into pieces and set aside. Saute garlic in olive oil and add shrimp and saute until pink. Add coconut milk, asparagus, and curry. Sprinkle with paprika and fresh ground pepper.



Filed under WOD's

12 responses to “Workouts: Day 1 and 2- Thursday, August 4th, 2011

  1. Woody

    Day 1
    Santos – 7.5 rounds
    Bunch – 11
    Woody – 9
    Bartholomew – 11 (5@45#,6@36#)
    Thomas – 9 (@45#)
    Santos – 728 singles
    Woody – 93 DU’s

  2. Woody

    Day 1
    Warmup: 30 KTE
    Strength: Shoulder Press
    Woody – 115-125-140-145-160
    Thomas – 95-105-115-120-125
    Woody – 155-185-205-225-275
    Woody – 2:22 (rx’d)
    Thomas – 2:40 (65#)

  3. Woody

    “Helen” with Clink
    Woody – 8:51
    Clink – 9:41

  4. KJ

    WOD day 1

    6.5 rounds

  5. KJ


    Strict Press 5X5:


    Cardio: 10min Run:

  6. Day 1 (on E8)
    Hang Power Snatch, 2×5- 95/135/155/165/179 (new PR)
    Back Squats (kept it light), 5×3- 135/225/315
    Mini-Metcon- 4:48 (115lb SP)

    Day 2 (on E3)
    Did some Mobility Work
    then Row/DU/Burpee WOD (yuck), 8:48

  7. Bristow

    E-6C day 1
    Metcon (with 70# bar — limited options at anytime fitness)
    Bristow 6 rounds
    Gloeckner 4 rounds +8 thrusters
    Berg 4.5 rounds

    Jumprope (single unders)
    Bristow 683
    Berg 442
    Gloeckner 475

  8. Workout today on E4

    Shoulder Press 5-5-5
    Deadlift 3-3-3

    250m Row
    10 Burpees
    5 Front Squats, 185lbs.

    5:48 as RX’d

    Will do some mobility work tonight.

  9. Bristow

    E-6C Day 2
    Strict press 5×5:
    Gloeckner 95-105 (4)-100-100-105(3)
    Berg 95-115-135-140-145(3)
    Bristow 95-105-115-125-115

    Mini Metcon
    Berg w/115# (had to push press after 2 rounds) 3:39
    Bristow w/ 115# (push press after round 1) 3:45
    Gloeckner w/ 95# (push press after round 1) 4:09

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