Thursday, 10/11/12

ONE HOUR OLY with Sammy, at 12pm.

ROWING with Ave, 7am.

RUNNING with Ave, 530pm.

RE-INVENT YOUR RUN – the last session! 730pm – sign up here!

CROGA, with Tim, at 530pm (in the gymnastics space).

GYMNASTICS with Sammy, at 730pm. – today is all about the false grip and strict muscle-up!

HYBRID/ADVANCED OLY with Jim, 530-730pm.

ADVANCED OLY with Jim, 730-930pm.

 If you haven’t checked out the BCCC Blog lately, you definitely should.  It’s a smorgasbord of good information, excellent personal feedback from your fellow BCCCers, and inspiration.

Roasted Acorn Squash – great post-workout fuel!

Keep it Real – check yourself.  Is your lifestyle supporting your goals or are you just wishing for better things without doing anything to make them happen?

Pull-up and Grip Strength Modalities – you’re only as strong as what you can hold on to!

Details at GymnasticsWOD

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

EMOM: A set of 2 pull-ups on the minute every other minute for 14 minutes (so, 7 total sets and 14 pull-ups).

  • Your jumps for the Pronated Grip Pull-up if you are beginning with a lot of help with a band should be as follows (let’s say your best pull-up is a mini band pull-up (supinated grip): Begin with Average Band.  If this set is a little slow on the third rep, do it again.  If the second set is good, move to the light band.  Using the same rules (the set must be FAST, and feel strong), continue to move up to Light Band, and 2.5-7.5lbs. depending on how the weight feels.  If you fail on ANY set, you MUST drop back down to the weight you successfully completed.
  • If you are NOT beginning with a lot of help from a band (aka – you are beginning with a BODYWEIGHT set) – complete your bodyweight set before the timed sets begin with half of your max pull-up for your first set.  If this set is slow, repeat it.  If it’s fast – go up from there in 10% increments.  Ex: if your best is 100lbs. x 1, begin with 50lbs.  If it’s slow, repeat it.  If that’s much better move to 60lbs., then 70lbs., then 80lbs. If you can move up from here, continue to.  If the quality of your set drops here (or of course if you fail – stop moving up and go back down!)

EMOM: Strict Press, every other minute for 14 minutes – so, 7 sets.  If you can easily clean what you press, this will be from the floor.  At the start of every interval you will complete 2 reps.

  • Begin at 50% of your best press.  So, if my best press is 100lbs., I will begin with a set at 50lbs.  Move from there to 60% – in the current example, this would be 60lbs.  If 60% is still fast, continue to 70%, which is where things should begin to feel a little more difficult.  In this case, 70% would be 70lbs. If 70% is fast, move to 75%.  If 75% is completely doable, move to 80%, and then 85%.  If 85% is fine move to 90% but move NO higher than this.
  • If you fail at any set you are required to move to the previous percentage and stay there for the remainder of your sets.  You may always move down in weight, but you may not move up.


AMRAP in 10 minutes: Run 150m (to 7-eleven and back), 20 Double Unders

*If you have no double unders, complete 5 attempts at double unders.  You may NOT attempt singles instead.  If you happen to get a double under for real on an attempt – skip the rest of the attempts afterwards.

An article with some GREAT thoughts on getting better at double unders.

POSTURAL RESTORATION: If you have time AFTER the session, feel free to stay and lax ball your shoulders for 5 minutes.

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