Give it ALL YOU GOT!

Tuesday, October 14, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Visit Courtneyrose at 8pm at Venice for her stretching class!


Wrist DROM
Banded Tricep Stretch
Banded Lat Stretch
Ankle Stretch

Warm Up

Row 100m
10 Monster Walks each direction
Row 200m
10 T Push Ups
Row 300m
50′ Crab Walk

Cool Down

Foam Roll IT/Quads Band 1min/side
Sampson Stretch 1min/side
Banded Lat Stretch 1min/side

Fitness and Advanced


20 minutes to perform Four sets of Tempo Front Squat x 5-6 reps
*Practice your freestanding handstand progressions between sets*

Notes:  Same as last week, move up in weight by 5%.  This is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.  Use today to build to figure out what you are capable of for this rep scheme.


1000m Row
50 Thrusters (45)
30 Pull-ups
-15 min cap-

Notes:  Prescribed is 45lb barbell for both men and women.  Newer athletes may use Dbs, scale down thruster reps and perform ring rows if needed to maintain quality and intensity.

Jackie! Looks easy enough, right? Most people will burn out on the row then have no legs left for the thrusters which leads to arm exhaustion by the time you get to the pull-ups. My recommendation would be to pace yourself on the row by staying steady, around what you think would be 85% of maximal effort. While doing thrusters, have a plan.

Rep out sets you know you can handle and if you need a break rest either at the top with full lock out or put the bar down. I don’t recommend standing in the rack position for rest because most people will hunch over breaking their midline causing the bar to feel like its a hundred pounds making you more tired. Keep tight, sit in to the heels and drive up hard with you hips to save your shoulders for pull-ups.

Again, on the pull-ups take manageable sets and if you are close to the end, suck it up and GO!!
One thing I focus on while getting ready for a wod, especially an important one like the benchmarks, is to go all out.

Leave it all on the table and force yourself to be comfortable with being uncomfortable. Try to walk away from your last pull up and be gasping for air while rolling on the floor!

You might also like