Workouts
Viewing entries tagged
wod
Baseline
Box breathing/ rolling trouble spots/ ROM drills
10 Minutes
TGU
Work Capacity
15-12-9-6-3
KB Swings
Box Jumps
Weighted Situps (using wall ball or kettle bell)
Durability
Yoga Short Form A or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, and nutrition.
Baseline
Box breathing/ rolling trouble spots/ ROM drills
5/5 Single Arm KB Swings
100m Run
5/5 KB Cleans (16/12kg)
200m Run
5/5 Snatches (16/12kg)
300m Run
Strength
5 Rounds
5/5 Clean and Press
Work Capacity
5 Rounds
10 Double Clean and Press (modify to 5 per side)
100m Run
30 second rest
Durability
Shoulder Mobility
Record workout, daily hydration, and box breathing practice in your journal.
Write down your total hours of sleep last night. Be sure to get to bed early enough tonight so that you can get at least 7 hours of sleep!
Baseline
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
10 Hand to hand KBS
Bear Crawl Fwd/bkwd
5/5 KB Thrusters
3 Burpees
Work Capacity
Stations, 1 min each x 3 Rounds
KB Swings
Pushups
Box Jumps
Situps
Ball Slams
Rest 1 min
No rest between exercises- clock doesn’t stop! One minute rest between rounds.
Durability
Rolling and active stretch.
Record workout, daily hydration, and box breathing practice in your journal.
Write down your total hours of sleep last night. Be sure to get to bed early enough tonight so that you can get at least 7 hours of sleep!
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
10 KB Deadlifts (single KB)
10 2-count Mountain Climbers
5/5 Push Jerks (20/12kg)
Strength
5 Rounds
10 Deadlifts (single KB, or double if more weight is needed)
Work Capacity
For Time
800m Run
25 Hand to hand KB Swings (20/ 12kg)
25 Wall Balls
25 Dips (between boxes, or amplify on rings)
800m Run
Durability
Yoga or active stretch.
Record workout, daily hydration, and box breathing practice in your journal.
Write down your total hours of sleep last night. Be sure to get to bed early enough tonight so that you can get at least 7 hours of sleep!
For those of you who attended Candy's yoga class last Sunday (the 10th), you got to experience yoga nidra. This is a guided meditation, and it is AWESOME for relaxation. There are a lot of recordings out there, but I really like the one Candy recommended to me, which she used in class. The album, called Mukti Meditations, is available on iTunes. The "Inner Silence" track is the one that was used in class, and there's another one called "Yoga Nidra" that is great when you have more time. It's 43 minutes long, and I love listening to that before bed. The idea with these meditations is to actually stay awake during the entire thing in order to reap the full benefits, so if you can listen to these at some point during the day, that's even better!
Another great option is the app called Headspace. Headspace has a series of 10 minute meditations... anyone can find 10 minutes a day to do this!
Baseline
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
25 Jumping Jacks
15 Situps
5 HRPU
Work Capacity
20 min AMRAP
400m Run
10 Thrusters (Double KB: 20/12kg)
10 Knees to Elbows
Durability
Yoga hip mobility or active stretch.
Record workout, daily hydration, and box breathing practice in your journal.
Write down your total hours of sleep last night. Be sure to get to bed early enough tonight so that you can get at least 7 hours of sleep!
I found something really cool that you guys may be interested in, and it goes right along with our water challenge for this week. It's called the Kishu water filter. I love this thing. It's a stick of charcoal that you drop in your water bottle, and it filters your tap water. It completely removes the chlorine taste from the water! And it's good for 4 months. Cool. I don't own stock in the company, and they aren't paying me to say any of this... I just wanted to pass the info along! I payed 10 bucks for it at Fiesta, and it's also available on Amazon. You're welcome!
Baseline
Box breathing/ rolling trouble spots/ ROM drills
300m Run
15 Pushups
300m Run
15 Push Presses
Strength
5 Rounds
5 Double Push Jerks
Work Capacity
21-15-9, For Time
Frog Thrusters
Push Jerk, per side
Situps
Durability
Yoga short form B or active stretch.
Record workout in your journal. How did you do? How did you feel? Did you focus on deep breathing techniques and how did it affect you? What could you have done better?
Don’t forget to record your total daily water intake in your journal, and also write down whether or not you get in some box breathing during the day.
We're on day 4 of our hydration goal! You should all be getting in at least 70-100 ounces of water daily. Even better than just tracking how much water you get in, is to see how hydrated you really are. I like to geek out on this stuff, so I love being able to measure everything! If you really want to see if you're getting in enough water, purchase some Rapid Response Urine Dipstick test strips. You can get 100 strips for about $12 on Amazon (although they're currently sold out! They are available here or you can search Amazon for any urine test strips that measure Specific Gravity.). It's the only surefire way to know if you're hydrated well enough. The marker you're looking for is Specific Gravity. If you're properly hydrated, your value will lie between 1.005 and 1.015. When you approach 1.020, you're starting to slip and are about 1% shy from optimal total body water volume. If you hit 1.025, that's even worse and you need to drink up!
These Rapid Response strips will test more than your hydration levels, and some other values that may be of interest for you guys are the Leukocytes and Protein. If you train hard one day, and your Leukocytes are elevated the next day (showing purple on the strip), then it would be wise to back off a bit that day and really focus on recovery measures- nutrition, sleep, hydration (which you're already doing!), perhaps some immune- boosting vitamins and minerals. The same applies to protein; in the hours following a workout, your protein levels may be elevated, and that's normal. However, if levels are still elevated the following day (showing green on the strip), then it would be smart to back off that day and focus on recovery. Feel free to come to class and use the time to roll out, and do some easy rowing, practice some skill work, or go through the workout of the day at an easy pace for you.
Baseline
Box breathing/ rolling trouble spots/ ROM drills
4 Rounds
30 sec DU practice (or singles)
10 Walking Lunges
10 Shoulder Taps
Work Capacity
10 Rounds
20 DU
10 Air Squats
20 Mountain Climbers per leg
10 Pushups
Endurance
Slow run- whatever time permits after finishing Work Capacity.
Durability
Yoga (any form) or active stretch
Record workout in your journal. How did you do? How did you feel? Did you focus on deep breathing techniques and how did it affect you? What could you have done better?
Don’t forget to record your total daily water intake in your journal, and also write down whether or not you get in some box breathing during the day.
"It turns out that breathing is free medicine, and the daily practice of breath control will lead to optimal health and longer life."
-From Mark Devine's book, Unbeatable Mind
Baseline
Box breathing/ rolling trouble spots/ ROM drills
500m Run
3 Rounds
5/5 Walking Lunges
10 Pushups
15 Situps
Work Capacity
20 min AMRAP
25m Walking Lunges
10 Burpees
25m jog back to start
Durability
Yoga hip mobility or active stretch.
Record workout in your journal. How did you do? How did you feel? Did you focus on deep breathing techniques and how did it affect you? What could you have done better?
Don’t forget to record your total daily water intake in your journal, and also write down whether or not you get in some box breathing during the day.
Your goal this week is to drink AT LEAST 2 to 3 liters (about 70-100 oz) of water every day. Spike your water with salt or electrolytes between meals for maximum absorption. Record your daily water intake in your training journal.
Not being properly hydrated can cost you as much as 11% of your VO2 max (the indicator of how much oxygen your body can process for sustained power output) and keeps your joints and sliding surfaces within your soft tissues from sliding and gliding properly. By skipping something as simple as drinking enough water, you’re leaving your maximum performance ability on the table, and your muscles and connective tissues may be left as stiff and brittle as dried out beef jerky.
If your hydration levels are running low, there is less blood available for circulation. Since blood is your body’s oxygen delivery system, less blood means less oxygen and nutrients are being delivered to your working muscles. Not only that, but your joints and sliding surfaces will suffer, as well. Dehydration can glue things together, preventing proper range of motion and causing joints to grind.
In his book, “Ready to Run”, Dr Kelly Starrett tells us that staying properly hydrated means a little more than drinking water throughout the day, though. Sometimes, we can drink water all day long, constantly run to the bathroom to empty our bladders, and still feel thirsty. What’s the deal with that?! This is evidence that your body isn’t actually absorbing the water. The fix for this is to add electrolytes to your water! There are a variety of electrolyte tablets and powders available (steer clear of sugar!) that will add flavor to your water and ensure that your body is actually absorbing it. An easier option is to simply add a pinch of sea salt… not enough to make your water taste like the ocean; just a pinch. When you’re drinking water with a meal, this isn’t necessary, since your food probably contains sodium. When drinking water between meals, though, ensure you’re absorbing it by adding salt or electrolytes.
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Baseline
Box breathing/ rolling trouble spots/ ROM drills
30-20-10
Jumping Jacks
Air Squats
Arm Circles (fwd/ bkwd)
Strength
5 Rounds
5 Double Strict Press
Work Capacity
For time
1 mile run
12/12 Strict Presses
20 Ring Rows
Durability
Shoulder Mobility
Record workout in your journal. How did you do? How did you feel? Did you focus on deep breathing techniques and how did it affect you? What could you have done better?
Don’t forget to record your total daily water intake in your journal, and also write down whether or not you get in some box breathing during the day.
Laying around really is part of the workout.
Don't forget about our Saturday workout at 8:30am! We also have yoga on Sunday that will be great for recovery. Candy will be doing a Yin class to work on joint health, and will follow it up with 15 minutes of Yoga Nidra, which is a guided meditation/ relaxation. There will be some serious relaxation and recovery going on in there!
Baseline
5 mins box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
10 Air Squats
10 GSQ
Strength
5 Rounds
5 OH Squats (using double KBS, or modify to double FSQ)
Work Capacity
10-9-8-7-6-5-4-3-2-1
OH Squats (see mods above)
Step Ups, per leg
Sit Ups
Durability
Yoga short form A or active stretch
