The Backbone of your Philosophy

Thursday, November 15, 2012

Warm up/Mobility:
Jog 200 meters AND 60 seconds jump rope, 2 rounds
Overhead distraction with external rotation bias, 1 minute each
Olympic Wall squat, 2 minutes

Barbell Gymnastics
15 minutes to establish a 1 rep max Snatch from the hang (mid thigh)

        Notes:  Ideally, this would be a squat snatch.  Prioritize good overhead position over depth and substitue power snatch if needed.

OC Throwdown WOD 2:
AMRAP 5 minutes of
30 Squat Clean and Jerks (155/105)
30 Bar facing burpees

Conditioning Bias:
5 rounds for time of:
6 Squat Clean and Jerks
6 Lateral Burpees over the bar

        Notes:  You will need a judge if you are registered for the competition.  Thrusters are acceptable.  For a  full run-down of standards, click HERE.

Warm down and midline strength:
30 STRICT Knees to Elbows or Toes to bar
Quad on wall stretch, 30 seconds each
Pigeon, 30 seconds each




You may think 5 minutes is not a long time, but believe us, it is an ETERNITY.  If you’re putting out for 5 minutes, you’re going to wish it was over by 2 and a half minutes.  This is the stuff competition WODs are made of.  Come in and see what it’s about.


On Monday, Diso talked about rock climbing with two legendary guys John Long and Peter Croft.  While I was not able to spend as much time with them as I would have liked, what I did observe was just how different they were.  Peter was very loquacious and sophisticated, his body lean and light.  He took time to explain why things worked and how they worked and why we should do it a certain way, and what happens if we don’t do it that way.  He even knew the history of certain climbing devices and told stories of their evolution into the devices they are now.  Whenever he talked, I drank in every word he said.  He was a teacher born.   John was boisterous and ornery, his stocky fingers and hands made you wonder how he could be a world class climber.  He had that booming orators voice that echoed through valleys without trying, and it’s easy to picture him as a hell-raising, fun loving guy you want to have a drink and party down with.   He wasn’t afraid of speaking his mind to us noobs, and watching him haze some of our first timers almost made me cringe.  In my youth he is one of the men I would have sought out as a mentor. 

Diso and staff want to bring you guys the absolute best, in every way we can.  That’s why it was such a big deal to have them on board with us on the trip. 


The Value of Aggression, an Ode to Dan Gable

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