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  • Archives

Friday 4/24/15

The more that you read, the more things you will know. The more that you learn, the more places you’ll go.” – Dr. Seuss

Buy-In

Press, 40/5, 50/5, 60/3, 75/5, 85/3, 95/1+
Wendler Cycle 3, Week 3

WOD

4 rounds for time of:
25 hip extensions
400-meter run

Post time to zen planner.

Cash Out

3×3-5 muscle ups
3×5 barbell squat snatches


Thursday 4/23/15

A wise man can learn more from a foolish question than a fool can learn from a wise answer.” – Bruce Lee

Buy-In

Deadlit, 40/5, 50/5, 60/3, 75/5, 85/3, 95/1+
Wendler cycle 3, week 3

WOD

4 rounds for time of:
50-foot overhead walking lunge, 135/95# 95/65# 45/35#
25 GHD sit-ups med ball sit-ups sit-ups

Post time to zen planner.

Cash out

3×15 back extensions, 3x:20 l-hang on pull-up bar. Mobility: chest/back, quads/hamstrings, adductors, calves


Wednesday 4/22/15

There was never a night or a problem that could defeat sunrise or hope.” – Bernard Williams

Buy-In

3 rounds on a 2:00 interval
10 box jumps
200m run

WOD

5×1 3 deadlifts + clean + 3 front squats

Post loads to zen planner.

Cash Out

Squat snatch 3-3-3-2-2-1-1-1

After each set row the number of meters you get from multiplying your weight times reps. Keep the weights light, but move up.


Tuesday 4/21/15

A smart man makes a mistake, learns from it, and never makes that mistake again. But a wise man finds a smart man and learns from him how to avoid the mistake altogether.” – Roy H. Williams

Buy-In

Bench press, 40/5, 50/5, 60/3, 75/5, 85/3, 95/1+
Wendler Cycle 3, Week 3

WOD

“Foo”

13 bench presses, 170/115#
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
2 squat clean thrusters, 170/115#
28 sit-ups

Post rounds completed to zen planner.

Cash out

Run 800m


Monday 4/20/15

Blessed are the hearts that can bend; they shall never be broken.” – Albert Camus

Buy-In

Squat, 40/5, 50/5, 60/3, 75/5, 85/3, 95/1+
*Wendler Cycle 3, Week 3

WOD

5 rounds for time of:
100-foot handstand walk
30 one-legged squats, alternating

Post time to zen planner.

Cash Out

3 rounds
5 muscle ups
20 calorie row


Sunday 4/19/15

Outstanding leaders go out of their way to boost the self-esteem of their personnel. If people believe in themselves, it’s amazing what they can accomplish.” – Sam Walton

Rest day


Saturday 4/18/15

Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw

Rest day


Friday 4/17/15

I never blame myself when I’m not hitting. I just blame the bat and if it keeps up, I change bats. After all, if I know it isn’t my fault that I’m not hitting, how can I get mad at myself?” – Yogi Berra

Buy-in

Press, 40/5, 50/5, 60/3, 80/3, 85/3, 90/3+
*Wendler cycle 3, week 2

WOD

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 115/75 75/55 45/35
5 snatches 115/75 75/55 45/35

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1. Post rounds and reps completed for 15.1 and load for 15.1a to the whiteboard.

Cash out

Mobility: back and chest, quads and hamstrings, extremities


Thursday 4/16/15

Perseverance is failing 19 times and succeeding the 20th.” – Julie Andrews

Buy-in

Deadlift, 40/5, 50/5, 60/3, 80/3, 85/3, 90/3+
*Wendler cycle 3, week 2

WOD

4 rounds for time of:
Row 500 meters
15 overhead squats, 155/105 115/75 45/35

Post time to the whiteboard.

Cash out

AMRAP in 3:00
sets of 4 unbroken handstand push-ups


Wednesday 4/15/15

Change your thoughts and you change your world.” – Norman Vincent Peale

Buy-in

AMRAP in 5:00
Max unbroken sets of 6 toes to bar

WOD

Hang power snatch 3-3-3-3-3 reps

Post loads to the whiteboard.

Cash out

Every two minutes for 8:00 complete
5 burpees to a 6″ target
200m run
*Record the time is take you and add those times up for your score.


Tuesday 4/14/15

A good head and a good heart are always a formidable combination.” – Nelson Mandela

Buy-In

Bench press, 40/5, 50/5, 60/3, 80/3, 85/3, 90/3+
*Wendler Cycle 3, Week 2

WOD

4 rounds for time of:
10 sumo deadlift high-pulls, 95/65
10 push presses, 95/65
20 back squats, 95/65

Post time to the whiteboard.

Cash Out

1:00 repeats of double unders, 1:00 rest between sets. Continue until your firm/pace deteriorate.


Monday 4/13/15

Be happy for this moment. This moment is your life.” – Omar Khayyam

Sign up for the Summertime Lurong Challenge starts today @ 1pm. Click here to sign up.

Buy-in

Squat, 40/5, 50/5, 60/3, 80/3, 85/3, 90/3+
*Wendler Cycle 3, Week 2

WOD

10 200-meter sprints

Rest as needed between efforts. Post best and worst times to the whiteboard. Your score is your total time for all efforts. Stay consistent with each effort.

Cash out

3-5 rounds on a 2:00 interval (rest as needed between rounds)
5 muscle ups jumping muscle ups
5 hang squat cleans 50%
Max effort double unders


Sunday 4/12/15

I woke up one morning thinking about wolves and realized that wolf packs function as families. Everyone has a role, and if you act within the parameters of your role, the whole pack succeeds, and when that falls apart, so does the pack.” – Jodi Picoult

Rest Day


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