Remember we all started somewhere, and we are all at different stages in our fitness. I hope this video inspires you to keep pushing yourself to be better. Remember the journey and where you started from. We all have a different story, but we all have the same goal…to be better! You are stronger today than you were yesterday, and you will be stronger tomorrow. (Unless it’s your rest day, then you will still be as strong as you were today.)
Chipper!
WOD
100 meter run
50 Push ups
100 meter run
40 box jumps
100 meter run
30 OHS (95/65)
100 meter run
20 SDHP (95/65)
100 meter run
10 CTB
100 meter run
Nasty Girls
3 rounds for time of:
50 air squats
7 Muscle-ups
10 Hang power cleans (135,95)
So Alanna requested Nasty Girls for her bday but I had to add a little extra since that is what I LOVE to do to people..xoxoxo….After wod…….. 24 wall balls….try to go unbroken!
HAPPY 24th B-DAY Alanimal!
NO CLASS TOMORROW….PLEASE NOTE! Have a great rest of the weekend!
Check out these world class lifters. See if you can break down their form. Things they do well or the mistakes they made.
Some of you have asked about the Wendler lifting program. For those who have WOD books, this program is in your books.
This is an overview of Jim Wendler’s 5/3/1 lifting program.
Workouts. There are 4 primary workouts in Wendler’s 5/3/1 program:
•Workout A. Squat, and assistance work
•Workout B. Bench Press, and assistance work
•Workout C. Deadlift, and assistance work
•Workout D. Overhead press, and assistance work
Routine. You lift three times per week, using the following pattern over 5 weeks to complete a full cycle of 16 total workouts.
•Week 1. ABC
•Week 2. DAB
•Week 3. CDA
•Week 4. BCD
•Week 5. ABC
•Week 6. D
Waves. Each workout is performed 4 times over the course of this cycle, using the following 4 wave structure:
•Wave 1. Warmup, 75% x 5, 80% x 5, 85% x 5
•Wave 2. Warmup, 80% x 3, 85% x 3, 90% x 3
•Wave 3. Warmup, 75% x 5, 85% x 3, 95% x 1
•Wave 4. (deload) – 60% x 5, 65% x 5, 70% x 5
Notes. Jim Wendler recommends that you subtract 10% from your one rep maximum when calculating percentages for the 5/3/1. Also, when performing the last set, Wendler recommends that you rep out with as many reps as possible on the final, heavy set.
This is not a complete detailed overview of the system. For more information on Wendler’s 5/3/1, please visit the following links.
Jim Wendler made the following modifications for his newest e-book:
•531 for Powerlifting: Simple and Effective Training for Maximal Strength
Modification #1
Jim Wendler switched weeks 1 and 2 around, and added a few heavy singles.
•Week 1: 3 x 3, plus a few singles
•Week 2: 3 x 5 only perform requisite reps
•Week 3: 3 x 5,3,1, plus a few singles
•Week 4: Deload
Modification #2
Jim Wendler provides a 2 day per week training solution.
Week 1:
•Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs
•Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).
Include three days of hard conditioning (hill sprints) on nonconsecutive days.
Week 2:
•Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs
•Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn’t on you, biceps curls).
Include three days of hard conditioning (hill sprints) on nonconsecutive days.
Today’s WOD is in memory of “KOJAK”, a beloved family pet of our Dragonfire member Allycat. We have put some pictures up and as you can see he was a very big dog but Allison said he had the biggest heart and was nothing but a lover…he moved on to dog heaven this last week the early age of 3. Hugs and kisses to you and your family Allison!
3 Rounds (for the 3 wonderful years he spent with Allycat’s family)-
4 bear crawls across gym (some of us will be about the same size in that position as he was)
8 handstand pushups (we were told he loved to lean on people so we are leaning up against the wall)
12 Power cleans (135,95)
16 Double unders (looking at some of his picutures it looked like he loved to play and jump around like a kid)
For time:
Row 20 calories
30 Burpees (jump up on plate)
40 Two-arm dumbbell ground-to-overhead, (45/35 women)
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead (25 women)
150 foot Sprint
Or
Grab four members and do this as a team. Regional rules.
Michele is dancing for joy, because she got all 30 HSPUs in her first WOD at the NW Regional games. And to think, she just got her HSUPs last week. She went from 5-6 to 30! WOW!
The Gym will be open at 10:00 am. Coaches are RG and RD. You guys will be in good hand…that’s the All State standard! Are you in good hands?
Good luck team Draonfire!
WOD
3 rounds
200 meter Farmers carry 1 kb (2/1.5 pood) or sub dumb bells (1 arm carry, switch as needed)
10 power cleans 155/105
30 OH walking lunges 45/25
