Thursday 25 August 2011
WOD: Thurs Aug 25 2011
Primary Complex
(5 rounds) Front Squat x 5 reps + high box depth jumps x 5 reps = /total time
Secondary Complex
(3 rounds) Push Press x 5 reps + lateral hops x 30 reps = /total time
Met-Con
20 Alternating leg kicks on heavy bag + 5 x dumbbell sprawl cleans
*on the miniute for 10 min
(5 rounds) Front Squat x 5 reps + high box depth jumps x 5 reps = /total time
Secondary Complex
(3 rounds) Push Press x 5 reps + lateral hops x 30 reps = /total time
Met-Con
20 Alternating leg kicks on heavy bag + 5 x dumbbell sprawl cleans
*on the miniute for 10 min
Wednesday 24 August 2011
Everlast-What its like
I've seen a rich man beg
I've seen a good man sin
I've seen a tough man cry
I've seen a loser win
And a sad man grin
I heard an honest man lie
-Everlast
I've seen a good man sin
I've seen a tough man cry
I've seen a loser win
And a sad man grin
I heard an honest man lie
-Everlast
Wod: Wednesday August 24 2011
(5 rounds) Deadlift x 5 + Landmine Twist x 6 explosive reps
Met-Con= 5 Leg Raises + 10 Burpees on the minute for 10 min
Met-Con= 5 Leg Raises + 10 Burpees on the minute for 10 min
Tuesday 23 August 2011
12 Commandments of JiuJitsu by Carlos Gracie Sr
1. Be so strong that nothing can disturb the peace of your mind.
2. Talk to all people about happiness, health, and prosperity.
3. Give to all your friends the feeling of being valued.
4. Look at things by the enlightened point of view and update your optimism on reality.
5. Think only about the best, work only for the best, and always expect the best.
6. Be as just and enthusiastic about others victories as you are with yours.
7. Forget about past mistakes and focus your energy on the victories of tomorrow.
8. Always make those around you happy and keep a smile to all people who talk to you.
9. Apply the largest amount of your time on self-improvement and no time in criticizing others.
10. Be big enough so you can feel unsatisfied, be noble enough so you can feel anger, be strong enough so you can feel fear, and be happy enough so you can feel frustrations.
11. Hold a good opinion about your self and communicate that to the world, but not through dissonant words but through good works.
12. Believe strongly that the world is in your side, as long as you stay loyal to the best of yourself.
WOD: Tuesday August 23 2011
(5 rounds) Back Squat x 5 + high box jumps x 5
(3 rounds) Pull Up 10,5,5 + Lateral Hops x 30
Met-Con= (5 reps) power-clean + (10 rep) push up
*AMRAP every min on the min for 10 min
(3 rounds) Pull Up 10,5,5 + Lateral Hops x 30
Met-Con= (5 reps) power-clean + (10 rep) push up
*AMRAP every min on the min for 10 min
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