Rest Day

Starting to snow in the Springs. Feels good to look outside and see snow. Relax today and get yourself ready for a great week of training. Eat balanced and be prepared for more opportunities to test yourself and see your improvements. Creating a work ethic is what we are about to do. Mechanics, consistency and intensity.

Doughnuts in Colorado Springs. 
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“Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside, awakens.”—Carl Jung

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Rest Day

Great week of training! Enjoy two rest days. Make sure you have all your ducks in a row. If you can afford a few presents these days, now is the time to get some good deals. However, remember, just like nutrition, it’s calories in versus calories out (money in versus money out). BE SENSIBLE!

Gotta love morning workouts. Pauline is a little short of perfect POSE posture on her running technique, but because of her consistency and committment something tells me we’ll have no problem correcting this.
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“It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power.”—Alan Cohen

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“Joshie”

3 Rounds for time:
21-40# Dumbbell Snatches, Left Hand
21 L-Sit Pull-ups
21-40# Dumbbell Snatches, Right Hand
21 L-Sit Pull-ups

Your heals should be shoulder width apart when you receive the dumbbell snatch overhead. Track your knees out over your toes to allow your pelvis to descend through the hole. Keep your shoulder active (shrug it into your ear) while maintaining a tall rigid torso. Once you shrug hard (after full extension) descend quickly into your deepest squat. Pull yourself down with your hip flexors and rectus femoris.

Work to point your toes forward during your L-sit pull-ups. Maintain a normal arch (lordosis) in your low back. Keep your hip angle at 90 degrees. Stretch your hamstrings before the workout.

This workout is in honor of Army Staff Sergeant Joshua Whitaker who died in Afghanistan on May 15th, 2007. We’ll work hard today so we can carry on his legacy.

What do you do about ABs? The common question is answered daily in our WODs. Ever not felt soreness after Knees-to-Elbows?

“A man who is ‘of sound mind’ is one who keeps the inner madman under lock and key.”—Paul Valéry

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HAPPY THANKSGIVING DAY!

5k Run

Concentrate on POSE running. Posture, Fall & Pull. Use gravity to your advantage and run on the balls of your feet.

Ryan using the weight of the kettlebell to create upward momentum.
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“Good character is more to be praised than outstanding talent. Most talents are, to some extent, a gift. Good character, by contrast, is not given to us. We have to build it, piece by piece — by thought, choice, courage, and determination.”—H. Jackson Brown

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“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Record number of pull-ups completed for each round to your Workout Journal.

Cold night to do rope climbs!
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“Treasure your relationships, not your possessions.”—Anthony D’Angelo

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3 Rounds 

21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents 
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

This is a long one. Think of it as much more interesting than running on a treadmill for 30 minutes. The quickest way to ascend a rope is to keep the rope close to you and transfer your hands quickly. This one will work your grip strength. Taking a picture halfway through a walking lunge would look exactly like a Samson stretch less the arms overhead. come to full extension on all box jumps. You must reach the height of yourself standing on the top of the box for all reps. Drive through the heels and reach triple extension on your kettlebell swings. Knees to elbows need to be from a hang. Control the momentum on the way down. Chest, stomach and nose touch the ground at the same time for all push-ups. Push to full extension of the arms. Back extensions (hip extensions) follow a 90 degree to 180 degree range of motion for all reps.

Mark working hard on the Intro WOD. 9 rounds in 10 minutes. Nice job!
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“He who is too busy doing good finds no time to be good.”—Rabindranath Tagore

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Clean & Jerk

1-1-1-1-1-1-1

KEEP THAT BAR CLOSE! FINISH THE PULL! FAST ELBOWS!

Evelyn showing good squat technique on her first workout!
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“It doesn’t work to leap a twenty-foot chasm in two ten-foot jumps.”—American Proverb

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Rest Day

Enjoy your day after a great week of workouts. Six workouts this week deserves a rest day!

Pauline doing 400’s at Sand Creek High with Pikes Peak in the background.
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“One generation plants the trees; another gets the shade.”—Chinese Proverb

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3 Rounds

400m Run
50 yard Tire Flips
15-95#(65#) Overhead Squats

Use a lot of explosion to get under the tire. Triple extension is necessary for efficient and speed movement. Use POSE running techniques to improve your skills. To count an overhead squat, your knee cap must be above your hip crease. Sink the hips by moving the knees forward. And, as always, ACTIVE SHOULDERS AND STRAIGHT BACK. Remember, it is more beneficial in the long run to take the time to work on skills and perfect them as opposed to just grinding it out and hoping for the best.
 
CHICKEN!!!
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“We do not grow absolutely, chronologically. We grow sometimes in one dimension, and not in another; unevenly. We grow partially. We are relative. We are mature in one realm, childish in another. The past, present, and future mingle and pull us backward, forward, or fix us in the present. We are made up of layers, cells, constellations.”—Anais Nin

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21-15-9

Double Unders
Knees to Elbows
45# (30#) Back Extensions

This workout should be a short, but intense workout. The goal is to complete it without any breaks. If you are skilled at double unders, try to complete them with only 45 TALL jumps (that’s not missing any and completing them without a jump in between). For knees-to-elbows (k2e), control the swing on the downward part of the rep. Make sure to extend your hip fully at the bottom. For back extensions, use a dumbbell or a weight plate and keep it tight to your chest.


Abe, Pauline, Ryan and Kevin tackling the WOD from yesterday (in 20 degree weather!)
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“The first duty of a human being is to assume the right functional relationship to society — more briefly, to find your real job, and do it.”—Charlotte Perkins Gilman

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50 Pull-ups
50 Burpees
50-150#(100#) Deadlifts
50 Double Unders
50 Snatch High Pulls

Use active rest to make your workout as continuous as possible. Rather than stopping and starting, just complete your reps slower to give your body a chance to recover. Stopping and starting slows you down and makes your time increase.

Pauline back squatting a new PR (215#). Great job!
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“Common sense is the knack of seeing things as they are, and doing things as they ought to be done.”—Harriet Beecher Stowe

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“JT”

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

This workout is to honor Jeff Taylor, Petty Officer 1st Class, who died in Afghanistan in June 2005. Let’s work hard for him today. RIP Jeff!

Pauline changing levels on a split snatch.
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“The secret of success is constancy to purpose.”—Benjamin Disraeli

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Back Squat
1-1-1-1-1-1-1

The wrestlers running stairs at Sand Creek High on a Saturday practice.
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“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”—John Quincy Adams

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