A good rub

Tuesday, February 11, 2014

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PVC Dislocates
Monster Walks

Warm Up:

10 Inch Worms with Pushup
10 Wall Squats
2 X with KB:
10 Swings
10 Goblet Squats
10 Push Press-per side


A) Back Squat: 8 – 5 – 3 – 3 – 90 seconds rest

B) Ring Dips: 4 x ME – strict ring dip – 90 seconds rest

 Notes:  Alternate between A and B movements and try to stick to the rest protocol.  If you do not know your percentages, use the rep scheme to build up to a heavy set of three reps.  For the ring dips focus on perfect depth and good lock out while maintaining a vertical hollow position with the feet forward. Scale with boxes as needed.

Advanced Strength:

 A) Back Squat: 1×8@75%, 1×5@80%, 1×3@85%, 1×3@90% – rest 90 seconds

 B) Weighted Ring Dips: 4 x 5 – Heaviest Possible – rest 90 seconds


3 rounds:
Run 400 meters
20 Shoulder to Overhead (95/65#)
15 Burpee Box Jumps (24/20”)
10 Toes to Bar
-15 minute cap

 Notes:  Push press or any style of jerk may be used.  The weight chosen should initially feel light. Focus on a good lock out.  Sub Toes to bar with Tuck or V-up

Cool Down:

Cobra Stretch 1 min

German Hang 1 min

Pigeon Stretch 1 min per side


EIE challenge for this week is to eat from home. A brilliant but strange concept for most Americans because we have access to so much fast food (or food fast) that seems to taste better than anything we can throw together that fast. Prepping food in advance is vital to maintaining an on point diet but it can be extremely tricky when you have a crazy schedule. I get home super late most nights and hate the idea of having to spend 20 mins cutting, seasoning, stirring, baking just to eat quick and go to bed. In order to relieve this stress, I prep days in advance. Thursdays are normally days I have couple hours in the morning where I make a weeks worth of lunches and prep dinners. As you can read under “what my coaches eat” in the Nutrition Resources tab, I make raw veggie salads for my post wod lunch while working. Key to prepping for dinners, and this is my ultimate secret so please tell all your friends, is having a good rub. Buy one or make one but a solid rub can be spread over any meat in a matter of seconds or sprinkled over veggies. If you want to make one which I always recommend, find a recipe you like and make a large quantity so you can use it for months. Two pan sheets, one for baking your protein and one for your veggies, dry rub and BAM- dinner. This is a rub that I make large batches of and still love.

2 tablespoons sugar
1 tablespoon chili powder
1 teaspoon pepper
1/2 tablespoon cumin
1/2 tablespoon paprika
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon cinnamon

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