{"id":120,"date":"2011-08-15T08:45:00","date_gmt":"2011-08-15T13:45:00","guid":{"rendered":"\/post\/Kicking-things-off.aspx"},"modified":"2012-01-13T16:08:22","modified_gmt":"2012-01-13T22:08:22","slug":"for-the-week-of-august-14","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=120","title":{"rendered":"For the week of August 14"},"content":{"rendered":"

WORKOUTS<\/span><\/strong><\/span><\/p>\n

Challenge WOD: Games Chipper “The End” (mainsite 110805<\/a>)<\/strong>
For time:
  20 calorie Row
  30 Wallball Shots, 20 pound ball (14 lb)
  20 Toes to bar
  30 Box jumps, 24″ box
  20 Sumo-deadlift high-pull, 108 pound kettlebell (70 lb)
  30 Burpees<\/span>
  20 Shoulder to overhead, 135 pounds (95 lb)
  120 foot Sled pull, sled plus 165 pounds (105 lb)<\/span><\/span><\/p>\n

RX’d is 20 lb d-ball for wallballs (women 14 lb dynamax), proscribed weight on barbell for sdlhp, tire drag with 135\/90 lb of plates 60 feet back and forth on blacktop behind field house—marked between trees)<\/span><\/span><\/p>\n


<\/span><\/span><\/p>\n

WOD 2: Run-Push-Swing (CFOKC 110811)<\/strong>
AMRAP in 12 minutes:
  200 meter run
  10 Ring Dips, Ring Push Ups or Push Ups
  15 KB Swings<\/span><\/span><\/p>\n


<\/span><\/span><\/p>\n

WOD 3: Runs-Deads (mainsite 110811<\/a>)
<\/strong>AMRAP in 12 minutes:<\/span><\/span>
  400 meter run
  5 Deadlifts<\/span><\/span><\/p>\n

Post load and time to comments.<\/span><\/span><\/p>\n


<\/span><\/span><\/p>\n

STRENGTH<\/span><\/strong><\/span><\/span><\/p>\n

SWOD 1:<\/strong> 5 – 5 – 5+ Deadlift<\/strong><\/span><\/span><\/p>\n

<\/span><\/span><\/p>\n

SWOD 2: 5 – 5 – 5+ Backsquat<\/strong><\/span><\/span><\/p>\n

<\/span><\/span><\/strong><\/p>\n

SWOD 3: 5 – 5 – 5+ Shoulder Press<\/span><\/span><\/strong><\/p>\n

<\/span><\/span><\/strong><\/p>\n

SWOD 4: 5 – 5 – 5+ Bench Press<\/span><\/span><\/strong><\/p>\n

<\/span><\/span><\/p>\n

We are starting off with the Wendler Cycle minus the assitance exercises. If you find his interview on T-Nation, be careful, there is some harsh language. To start the cycle you have to know your 1RM. If it has been a while since you did a 1RM effort, just use the last one you have documented. To set your top number, take 90% of your 1RM. If you have a 300lb deadlift, 90% is 270lbs.  The first set of 5 is 65% of 270lbs, or 175lbs. The second set is 75%, or 203lbs. The third set is 85%, or 230lbs.  The “+” on the third number means five is Rx’d but go until failure, however <\/span><\/span>many <\/span><\/span>that may be.<\/span><\/span><\/p>\n


<\/span><\/span><\/p>\n

GYMNASTICS<\/span> <\/strong>(from Carl Paoli)
<\/span><\/span><\/p>\n

GWOD 1<\/strong><\/a><\/span>: Leg Swings<\/span><\/strong>
Tabata 4 minutes, 20 seconds on 10 seconds off:
   Front leg swing alternating right and left leg<\/span><\/span><\/p>\n

GWOD 2<\/a><\/strong><\/span>: Splits<\/span><\/strong>
Hold middle split for 2 minutes; rest 2 minutes, repeat<\/span><\/span><\/p>\n

If unable to perform a full middle split, use a plyobox or chair for support.<\/span><\/span><\/p>\n

GWOD 3<\/a>: Hollow Body
<\/strong>5 Rounds of max hollow body holds<\/a> for time, resting 30 seconds between each round.<\/span><\/span><\/p>\n

 <\/p>\n

MOBILITY<\/strong><\/span> (from Kelly Starrett)
<\/span><\/span><\/p>\n

MWOD 1<\/a>: Forearms<\/strong><\/span><\/span><\/p>\n

MWOD 2<\/a>: Resetting the Shoulder<\/strong><\/span><\/p>\n

MWOD 3<\/a>: Psoas and Scalenes<\/strong><\/span><\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

WORKOUTS Challenge WOD: Games Chipper “The End” (mainsite 110805)For time:  20 calorie Row  30 Wallball Shots, 20 pound ball (14 lb)  20 Toes to bar  30 Box jumps, 24″ box  20 Sumo-deadlift high-pull, 108 pound kettlebell (70 lb)  30 Burpees  20 Shoulder to overhead, 135 pounds (95 lb)  120 foot Sled pull, sled plus 165 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-120","post","type-post","status-publish","format-standard","hentry","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=120"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/120\/revisions"}],"predecessor-version":[{"id":162,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/120\/revisions\/162"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}