physical. 05/19/12
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Hollow rock/ hold
Then, immediately:
75 V-up
OR
25 360 situps
AND
25 Abmat situp @ 35lb. W, 55lb. M
Then, pick one:
8 band crawl, 3 breaths
5 minutes or 8 rounds, whichever comes first
OR
5 Slam ball
5 BW row
5 minutes or 10 rounds, whichever comes first
physical. 05/18/12
3 sets max weight, max rep “Short swing”*
Rest as needed between sets, drive to failure in each set.
Then:
10 “Power swing”**
10 Box jump
x 5
*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.
**”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular & power swing.
physical. 05/16/12
6 DB pushup row
8 “GYAOTG*” movements, weighted**
x 6
*Our “Get Your Ass Off The Ground” movements begin and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees. They include rocking chair, elevator, and hip-up (a cross between the two).
**Weight starts at 35lb. W, 55lb. M, and today will self-scale to as heavy as we can manage with posture and form intact.
physical. 5/15/12
3 reps “Composure Recovery Drill”*
100 jumprope/ 20 double unders (Alternate as needed)
20 minutes. “CRD” + jumprope= 1 round.
Count rounds and completed partials for score, and alternate movements as desired.
*Today, 1 rep CRD = 3 front roll followed immediately and with urgency by 3 pushups, 3 squats, or 2 burpees.
The beginning and end position for our basic front roll.
Note:
Our most important attribute is adaptability. Can you throw yourself upside down, get back up quickly, and retain enough coordination and composure to perform basic athletic movements such as pushups, squats, jumprope or double-unders?
All with consistent intensity and form?
(More importantly, can you see the importance of physical composure if a less-than-ideal real-life situation occurs?)
Are you fooling yourself in thinking you can perform any physical task put in front of you in any condition, or do you know you can?
The confidence of knowing is earned, and learned.
Progress doesn’t start until you choose to start it…
We’ll be here when you’re ready.
physical. 05/14/12
30 reps of:
Power clean + front squat + press
(Combination of the 3 movements= 1 rep)
Today we perform the power clean, return to a full standing position, tension and position properly, and then perform the front squat.
The transition can be quick and efficient, but is different from the lower catch and squat of the “clean”.
After we have returned to standing from the squat, we begin the press.
physical. 05/12/12
400m run
10 Windmill @ 35lb. W, 55lb. M
300m row
10 TGU @ 35lb. W, 55lb. M
200 High-knee jumprope
10 Windmill @ 35lb. W, 55lb. M
1:00 Airdyne sprint
10 TGU @ 35lb. W, 55lb. M
The implement, weight, and duration may change, but form does not. Keep it specific and progress will follow.
physical. 05/11/12
WB Benchmark
“Feel Your Pain” 3:28 (Suicidal Tendencies — Join The Army)
10 Band crawls
5 Pushups (Chest to ground, elbows locked @ top)
Count rounds and half-rounds completed in 3:28
Then, read:
SUGAR (Bad.)
physical. 05/10/12
WB Benchmark
“Waking the Dead” 6:55
(Suicidal Tendencies- “Controlled by Hatred/ Feel Like Shit… Deja Vu“)
10 Tire smash L & R (20 total per round)
10 Tire jump w/ hammer*
Count rounds and half-rounds completed in 6:55.
*Be sure to practice jumping with an implement prior to beginning the workout. Often, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.
physical. 05/09/12
8 BW row
40yd. Waiter walk- L arm
8 High pull (from the hang position)
40yd. Waiter walk- R arm
x 4
physical. 05/08/12
6 360 situps
10 “Situp” of choice
6 KB halo (minimum 55lb. M, 35lb. W)
x 10
Perform at least 2 rounds of each situp you choose within the 10 sets.
If you’ve been training for over 3 months, Abmat situps are off the table.
physical. 05/07/12
50 squats
25 KB swings (35lb. W, 55lb. M)
15 Burpee/ Inchworm*
x 5 or 20 minutes, whichever comes first.
*Burpee- Rd. 1, 3, and 5. Inchworm- Rd. 2 and 4.
physical. 05/05/12
Climb to a 1RM TGU using the following rep scheme:
2L, 2R x 3 (start at warm-up weight, increase to 50-60% 1RM)
1L, 1R x 6 (increase ambitiously in order to achieve new 1-rep max in at most 6-7 lifts)
Straight is straight.
Thank you to CrossFit Boomtown for hosting and running an excellent event last weekend and congratulations to Ashley, Rich, and John for their impressive performances!
physical. 05/04/12
6 weighted lunge* (@ 50-75% BW)
10 “GYAOTG” movements**
x 3
4 weighted lunge* (@ 75-100% BW)
10 “GYAOTG” movements**
*Lunges may be weighted with barbell in the back squat position, kettlebells in the suitcase position, sandbags, etc.
**Our “Get Your Ass Off The Ground” movements begin and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees. They include rocking chair, elevator, and hip-up (a cross between the two).
physical. 05/03/12
:45 second rounds of:
Tire smash (any variation)
KB swing variation*
Mace swing variation**
Goal is to accumulate 500 total reps prior to expiration of a 20-minute clock. Remaining reps are to be performed in burpees.
*Variations today are power swing, OH swing, and H2H swing.
”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visual difference in speed between regular & power swing.
**Variations today are front pendulum/ shove, back pendulum, 360, 10-2.
SME examination. 05/02/12
On May 2nd, Wolf Brigade held a Subject Matter Expert examination, and we are proud to acknowledge Mat Potocki as both our first Subject Matter Expert in the “Odd Lifts“, and our first 2-category “Athlete SME.”
The test and program specifics are outlined here. We strongly encourage any athlete- Wolf Brigade member or otherwise- looking to challenge themselves and be recognized for the gaining and demonstration of real expertise to pursue the WBxSME path.
Receipt of any article endorsing you as an expert should not come easy, and the path to success in an exam such as ours certainly does not.
Congratulations to Mat on earning the distinction of
Wolf Brigade “Subject Matter Expert” in the “Odd Lifts“, and for being the first to achieve the distinction in 2 categories.
Wolf Brigade – Benchmark – Thirteen from Wolf Brigade on Vimeo.
physical. 05/02/12
15 minutes jumprope/ Airdyne failure drill
Jump rope for 15 minutes.
Each failure- whether due to technique, fatigue, a bat flying in the window, etc.= :20 second Airdyne sprint
Goal is to accumulate as few rounds as possible on the Airdyne.
Then, skill work:
Situp list
Front roll
Back roll
Handstand
Headstand
physical. 05/01/12
1 40ft. pushup walk*
1 80ft. farmer’s walk (3/4 BW W, BW M)
x 10
*Our pushup walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup.
Posture practice.
physical. 04/30/12
3 warm-up rounds consisting of:
10 Abmat situp
20 Jumping jacks
10 Squat
20 Mountain climbers
10 Pushup
:20 Airdyne sprint
10 Pullup
5 Good morning
Quicken pace and increase weight each round.
Then:
Deadlift:
15-10-5-4-3-2-1
Choose weight accordingly to allow for uninterrupted sets.
With form intact, add weight aggressively as reps decrease.
physical. 04/28/12
10 2-second V-ups*
5 second rest
x 5
10 2-second OH KB swings**
5 second rest
x 5
Then, skill work:
100 total reps of any combination of the following:
(Broken down into sets of no less than 25 reps)
- Front roll
- Back roll
- Pushup variation
- Headstand (1 minute= 25 reps)
- Handstand (1 minute= 25 reps)
*Each 2-second V-up holds position at the bottom for a 2/1000, and again at the top for a 2/1000. If you are unable to pause and hold the positions, offset is 3/1 regular V-up.
**2-Second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. Keep a neutral, straight spine and an active shoulder at all times.
