Friday, October 1, 2010 WOD

Partner Warmup!
-Drags (2x length of bridge)
-Wheelbarows (1x length of bridge)

WOD:  Power/Agility Training

Max rounds in 20 min:
5 Rolling Burpees
5 Inverted Burpees
5 Obstacle Jump

Post rounds to comments

-Do kipup to handstand on inverted burpee if possible
-Compare to June 29, 2010
-Compare to February 10, 2010

Thursday, September 30, 2010 WOD

-Dynamic Stretches-

Warmup:
2 Rounds...
20 Pushups
20 Situps
20 Squats
200m Run

(1st round slow, second round fast)
-------------------------------------
WOD:
5 Rounds for time:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
14 Single-Leg Squats (7 R/7L)
 
Post time to comments
 
-Click here for video example of the ring exercise--note various modifications.
-(Note: I have modified the original wod to fit in with our programming for the week.)  

Wednesday, September 29, 2010 WOD

Coming Soon...

Meet at the bottom of the hill...

Warmup:
-shoulder & hip mobility
-10 Walkouts w/pushup
-10 Jump Squats
-10 Burpees
-10 Jump Squats
-10 Single Leg Burpees
-10 Walkouts w/pushup
-1 min hop/rotations

Skill:
-handstand from seated position

WOD:
Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double-Unders

Post rounds to comments

Compare to July 14 & May 10, 2010 and November 23, 2009 WOD
-The goal to beat is 10 rounds, set by yours truly.

Tuesday, September 28, 2010 WOD

Meet at the top of the hill and then we head to the parking garage off of 7th for...

"Nine Levels of Death!"

For time:
10 Pushups

10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats

Post time to comments

-wod starts and ends on top floor of parking garage.
-climbing up/down the side of the stairs is an option.

Monday, September 27, 2010 WOD

-Shoulder warmup
-Handstands

"J.T"
(21-15-9)
HSPU
Ring Dips
Pushups

Post time to comments
-----------------------------
15 min of stretching

Saturday, September 25, 2010 WOD

Rahr Oktoberfest 5k!!!!

701 Galveston Avenue

Fort Worth, Texas 76104

Registration takes place at 8am if you haven't already done so.  The event starts at 9am and will be followed by free beer for participants!  This will be a fun day and all are encouraged to participate.  The run benefits Trinity Habitat for Humanity...click here for more information. 

The following wod is also offered on-site to any who are interested in a challenge.
Note that a 5k is more than sufficient, this is just an option...

For time:

5k
5 rounds:

10 Pushups
20 Situps
30 Squats

Post 5k time and total time to comments

Friday, September 24, 2010 WOD

Weighted Ring Pullups 1-1-1-1-1-1-1

Post heaviest set to comments
------------------------------
Max Pushups in 2 min
Max Situps in 2 min
Max Squats in 2 min

Post total of each to comments

-1 min rest in between exercise.
-max reps in 2 min will be an option.

No class this Saturday, due to the Rahr Octoberfest 5k!

The Rahr Brewery Octoberfest 5k

Saturday, September 25, at 9:00am

 

Registration and packet pickup is from 8:00-9:00am. 

Proceeds go to Habitat for Humanity.  Please click here for more information or to register. 

This will be a great event and I hope all will participate.  I will be supporting our hometown brewery quite often in the future, especially since our gym will be roughly 400m away!

Incentive for the first 500 to pick up their packets!

Pickup your packet early at Central Market and receive a "Premium Central Market Brewtopia" giveaway to the first 500 participants who pickup packets at Central Market on Wednesday September 22nd or Thursday September 23rd from 4:00pm-8:00pm.

Thursday, September 23, 2010 WOD

Max rep Handstand Pushups
(3 rounds, 2 min rest in between)

Post total rep count to comments
---------------------------------
WOD:
Max rounds in 15 min:
3 KB Power Clean
5 KB Box Jumps
7 KB Swings

Post rounds to comments

-2 pood kb on all exercises
-two kb's used on power cleans

Wednesday, September 22, 2010 WOD

For Time:
Uphill Forward Run
50 Inverted Burpees
Uphill Backwards Run
50 Burpee Box-Jumps
Uphill Forward Run
50 Single Leg Burpees (25 right/25 left)

Post time to comments

-sub for single leg burpees is 50 regular
-no count for losing balance and letting free leg touch floor

Tuesday, September 21, 2010 WOD

"Filthy Fifty"

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments
-KB sub for barbell...should be interesting
-Sub thrusters for wall ball shots

Monday, September 20, 2010 WOD

WOD:
4 Rounds for time:
50 Ring Pushups
400m Run

Post time to comments

-sub a lower rep count or regular pushups
------------------------------------------
15 min of stretching & foam roller work

Saturday, September 18, 2010 WOD

Free 11:00am Session @ Arlington Heights High School Track!

We will spend most of the time discussing the workout and working on technique after a thorough warmup.  Trainers will be on-site to help with proper form during...

"Fran"
(21-15-9)
95 lb Thruster
Pullups

Post time to comments

Video: Jason Kaplan -- sub 2 min Fran
(Note: He is using a med-ball and thrusters aren't below parallel.  But it's still pretty dang impressive!)

Friday, September 17, 2010 WOD

Link/Video : "A Brief History of Kettlebells"

WOD:
5 Rounds for time:
10 KB Power Clean to Overhead
30 Double-Unders

Post weight & time to comments
Compare to August 21, WOD

(5 on each hand, using 2 pood, 1.5 pood, 1 pood, or 20 lb KB)

Video: Advanced Lower Body Plyometrics
Check out DieselCrew.com for some interesting videos and information.  I don't agree with everything they post but most if it is pretty decent.  There is some really good info there on grip strength that is worth checkig out.  Enjoy!

Thursday, September 16, 2010 WOD

Warmup:
-Hip/Shoulder Mobility
-Dynamic Stretches (10 x 2 Front, Side, Back)
-Rolling Burpee Practice (10 Total)
-Inverted Burpee Variations

WOD:
100 Inverted Burpees for time

Post time to comments

-add in a HSPU for more difficulty

Wednesday, September 15, 2010 WOD

"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats

Post rounds to comments
-rings or treebranch for pullups
-----------------------------
Tabata Situps
Stretch

Tuesday, September 14, 2010 WOD

10 x 200m Run
(Recovery time = 200m Run time x 5)

Post times to comments
---------------------------------------
-Bring a stopwatch if you have one.
-Not running the hill, don't worry.
-----------------------------------
15 min of stretching after

Monday, September 13, 2010 WOD

Meet at the bottom of the hill...

Warmup:
20 Inverted Burpees
20 Turkish Get-Ups w/Plate

More plate fun...

For time:
100 Pushups
50 Squats
Weighted Hill Run
50 Situps
100 Double-Unders

Post time to comments

-(Use a 45, 35, 25, or 10 lb plate for all exercises except double-unders.  Fun times!)

Saturday, September 11, 2010 WOD

11:00am Fun times @ Tillery Park!
(South on Forest Park from I-30, take a right on Huntington)

Warmup:
-lots of lifting technique work

WOD: (note: If it is raining a backup wod will take place)
"Grace"
135 lb Clean and Jerk
30 Reps for time

Post time to comments

-yes, I am making you do full squat cleans

Friday, September 10, 2010 WOD

Warmup:

3 rounds...

10 Reverse Pushups

5 Get-Ups

Sansom Stretch (20 sec each side)

Skill:
False Grip Ring Extension Holds

WOD:
100 Ring Pullups (Chest to ring, or chin above?)

Post method and time to comments
---------------------------------------------
Post wod fun...
Tabata Box Jumps

Post lowest round to comments

Thursday, September 9, 2010 WOD

Skill: 10 min of practice on KTE, V-up, Skin the Cat, or Back Lever...depending on ability.
-------
WOD:
4 Rounds for time...
25 Ring Dips
400m Run

Post time to comments
------------------------------
What's in store for Saturday...hint, hint...

Video:  225 lb "Grace" with Rob Orlando in 7:57
(Choices will be standard, or various heavy versions of "Grace.")

Wednesday, September 8, 2010 WOD

Meet at the top of the hill!

WOD:
For time:
150 Double-Unders
100 Squats
75 Situps
50 HSPU
25 Burpees

Post time to comments
-Compare to June 9, 2010 WOD

Tuesday, September 7, 2010 WOD

No 5:45pm session due to some severe weather alerts!

Warmup:
-Dynamic Stretches
-Hip/Knee mobility
-Gastrocnemius/Soleus warmup
--------------------------------------
 Run 5k for time

Post time to comments

-meet at the bottom of the hill

Monday, September 6, 2010 Free Session @ Arlington Heights Track

11:00 Complimentary Session @ Arlington Heights High School Track

Arlington Heights High School
4501 West Freeway, Fort Worth, TX 76107
(Corner of Hulen St. and I-30, across from Central Market)
Please call me if you need directions!

There will be no 6:30am/5:45pm sessions today.  Instead, join us for some fun times at Arlington Heights at 11am. 

"The King"
Max rounds in 30 min:
5 Power Clean to Overhead 185 lbs
10 Chest to Bar Pullups
15 Walking Lunges

Post rounds to comments

-20 min version will be offered.
-Trainers will be onsite to coach form before wod.

Free 11:00am Session on Monday @ Arlington Heights Track!

Holiday schedule this Monday.  There will be no 6:30am or 5:45pm session.  Instead, come join us for a session at Arlington Heights Track at 11am.  This will be a free session and open to anyone interested.  Please contact me if you have any questions.  The workout will be posted on Sunday.  Hope everyone has a great weekend.
-- KB

Saturday, September 4, 2010 WOD

Tillery Park Session!
(Head South from I-30, take a right on Huntington)

Warmup:
Rolling Burpee/Cartwheel/Roundoff practice
-----------------------------------------------
WOD:
"Fun with Plates!"
For time:
100 Weighted Pushups
Weighted Lap
100 Overhead Lunges (arms locked!)
Weighted Lap
100 Situps (feet anchored)
Weighted Lap

Post time to comments
Compare to August 14, 2010 WOD

Friday, September 3, 2010 WOD

"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16)

Thursday, September 2, 2010 WOD -- No 6:30am Session!

No 6:30am Session due to weather!

Even Jackie Chan hates burpee-broadjumps!

Video: Jackie Chan's backwards roll to handstand pushups

-Headstand to Handstand practice

For time:
Burpee-Broad Jump the Radioshack Hill

Post time and total number to comments

Video: Proper Burpee-Broadjump form
(From the good people at American Pakour)-------------------------------------------
20 min of stretching

Rest up for Friday & Saturday!