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Take Your Pick

Tuesday, February 28, 2012

WOD
Wendler 3rd Week
Bench 5-3-1+ @ 75-85-95% of 3 rep max

Then...2 Options:

Option 1.
SNARF
12 Min AMRAP
20 KB Swings American 53/36
15 Ring Pushups
60 Double Unders

Option #2
Roy's Old School Beatdown
Incline Bench*
*  Using 50% of your bodyweight, do 1 rep, rack the weight, count to 5 Missisippi (1 miss-2 miss-3 miss, etc) and then do 2 reps, rack the weight, count to 5 Missisippi and then do 3 reps...continue in that fashion until you reach 10 reps or your pecs explode. If you get "stuck" at any point, simply reduce weight or increase rest period by a few Missisippis ; )
Dips - 4 x 10 (4 sets of 10 reps)
Plyo - Med-Ball Alternating Hand Pushups 4 x 10 (5 each side)
200 Sledge
** unless otherwise specified, take only 1 minute rest between sets and exercises

Back In The Day...

Monday, February 27, 2012

Not that CrossFit needs any more validation, but it does bring a smile to my face knowing that Bob Harper, one of the trainers from the hit TV show The Biggest Loser is now a huge CrossFit junkie. CrossFit is now mainstream and here to stay, but when I decided to add the CrossFit training philosophy to Body Construction almost 4 years ago it was a tough sell, creating quite the stir amongst both my clientele and my trainers.

Most of our clients "got it" and fell in love with it like I did, while others just couldn't get their heads wrapped around it, which is cool...it's not for everybody, no worries. But then their were people that seemed to be almost threatened by it.

As a matter of fact, about a month in to CrossFit being available here, one of my female trainers at the time actually had a meltdown during an employee meeting, complaining that all the "CrossFit people" were running around grunting and sweating profusely like they were nuts, and then went on to describe CrossFit as "A Jane Fonda Workout on Crack!" Last I heard she was designing rubber furniture for blind people, but that's another story.

CrossFit gets called a cult a lot too, mainly, me thinks, because, well...it is. People who have "drank the Kool-Aid" will tell you that CrossFit literally changes your life. You start looking different, feeling different, thinking different and when all of that happens simultaneously, you become a believer and want to spread the word: "Hallelujha...we will heal you of your cellulite demons!"

So there you have it; we're a cult, but we're a GOOD cult and we're always looking for more recruits. If you like the idea of getting better results from your training in half the time, friendly competition, lots of camararderie  and the ability to virtually run circles around pretty much everyone you know, give us a call...we have a fresh glass of Kool-Aid waiting just for you ; )

WOD
Wendler - 3rd Week
Deads - 5-3-1+ @ 75%/85%/95%
Then...
Daniel
For Time:
50 Pullups
1/4 Mile Run
21 Thrusters 95/65
1/2 Mile Run
21 Thrusters
1/4 Mile Run
50 Pullups

Your Gym Dues...

Thursday, February 23, 2012

WOD
Wendler 2nd Phase / 2nd Week
Squats 3-3-3+  @ 70-80-90%
CrossFit Open Workout #1
7 Min AMRAP
Burpees
* If you are signed up for the games, do the burpees BEFORE Wendler
 

The Games Start TODAY!

Wednesday, February 22, 2012

The OPEN qualifying rounds for The CrossFit games start today at 5pm, consisting of 1 workout a week for 5 weeks. The top performers will then advance to the Regionals, where the top 3 men and women from each region will then be invited to participate in the games. 

No matter whether you're an experienced CrossFitter or a newbie, for only $20 bucks it's fun to participate ans see how you stack up against the rest of the world, so sign up today HERE and join your fellow Body Constructioners for a little ass-kicking adventure! ; )

WOD
Grapefruit League
3RFT
750M Row
30 WallBall
69 Sledge
Warmup
PVC Rotaters and Halos
GHD Situps
Rope
 

CrossFit is OUT! We Now Offer EURO-TRAINING!!

Tuesday, February 21, 2012

WOD
Peter Lemonjello
Wendler Phase Two / Week Two
Bench 3-3-3+  @ 70/80/90%
Assistance Work
4x10 For All:
Incline DB Bench 60/30
Ring Pushups
Dips
Close-Grip Bench 115/65
 

No Magic Pill...

Monday, February 20, 2012

WOD
Diablo
Warmup
PVC Rotaters & Halos
25 PVC OHS
15 Hypers
15 GHD Situps
Wendler Phase Two - Week Two
Deadlifts 3-3-3+ @ 70-80-90%
then...
15 Minute EMOTM (every minute on the minute)
3 Power Cleans 135/95
4 Bar Facing Burpees
5 Hollow Rocks

You'll Pass Out...

Friday, February 17, 2012

The back of the guys t-shirt below will probably make most of you think that this guy is just another CrossFit whack-job that digs being beat like a rented mule.  And while it's true that most CrossFitters definitely have an unusual relationship with pain, it's really more about embracing one of the most fucking universal laws of the universe...the more you give, the more you get back.

Once you finally get past the idea of trying to just "get through" your workout with as little discomfort as possible and embrace the concept of "leaving it all on the gym floor" the sooner you'll get what you always wanted; nice body, strength, nice body, speed, nice body, stamina, nice body (are you getting my not so subliminal message here?!)

The immortal Muhammad Ali summed it up best years ago. A reporter, after watching Ali do hundreds of situps in a row asked him how many situps he did each day. He replied, "I don't know...I don't even start counting until it hurts like hell, and that's probably somewhere around the 200 mark!"

Chew on that for a while, and on a completely different note I'd like to wish our very own David Manthey aka "Veggie Dave' a very Happy Birthday tomorrow!  He's turning 44, which means we can now call him Magnum (get it...Magnum 44?!...nyuk, nyuk) for the next year, or maybe "Veggie-Mag, Mag-Vegabus, Magnum-Veggopolis..it's really your call, just go with whatever feels right at the time : )  

Powered by Brocolli and 200 calorie shakes...Veggie "Magnum" Dave!!

WOD
Wendler - 65%/75%/85%
Standing Press 5-5-5+
then...
Murph Jr.
1/4 Mile Run
50 Pullups
100 Pushups
150 Squats
1/4 Mile Run

Harden Up

Thursday, February 16, 2012

Warmup
200 Rope (Practice DU's)
PVC Rotaters & Halos
Active Stretch - 5 Mins
Wendler - 5-5-5+ 65%-75%-85%
WOD
4RFT
10 Goblet Squats 30kg/20kg
20 Box Jumps
30 WallBall
40 Double Unders

Coolness

Wednesday, February 15, 2012

WOD
25 Min AMRAP
10 Power Cleans 135/95
500M Row
10 GHD Situps
1/4 Mile Run
Warmup
200 Rope
PVC Rotaters and Halos
5 Mins Active Stretch 

What's Your Story?

Tuesday, February 14, 2012

WOD
Warmup
25 Hollow Rocks
15 Air Squats
PVC Halos & Rotaters
Wendler
Bench - 5-5-5+ @ 65%/75%/85% of your 3 rep max
Assistance Work
Incline Bench 4x5 @ 50% bodyweight
Dips 4x10
DB Flys 4x10 50/25
* 1 Minute rest between all sets and exercises of assistance work
L-sit - accumulate 90 seconds