Beau

Hello Fran

Posted by Beau on Feb 23, 2012 in WOD | 0 comments

Front Squat, find a new 3RM Supine Ring Rows 3 x failure (athletes that have unassisted dead hang chin-ups/pull-ups can work kipping pull-up form/learn to kip if they need it instead of ring rows) Then “Fran” 21-15-9 reps of: 95/65 pound thrusters Pull-ups  

Posted by Beau on Feb 22, 2012 in WOD | 0 comments

Handstand skill work (advanced athletes can work handstand push-ups) Bench press 3 x 5 then 3 rounds for time of: 10 broad jumps (for maximum distance for each jump) 15 toes to bar (scale to knees to chest, knees to 0 degrees or sit-ups) 20 push-ups    

Posted by Beau on Feb 21, 2012 in WOD | 0 comments

Power Clean, build to a 1RM Pull-ups 3 x failure then 5 rounds for time of: 5 deadlifts (65% of last 5rm) 10 burpees over the bar

Posted by Beau on Feb 20, 2012 in WOD | 0 comments

Back Squat 3×5 Push Press 3RM Then With a partner each will complete  8 rounds of: 100m sprint/row 8 Plyo Push-ups 8 Box Jumps One person will complete a round while the partner rests.  Continue until each person has completed 8 rounds.  Plyo push-ups will start with hands on ground between 2 45 pound bumpers and end with hands on bumpers.    

Blue….oh, so lonesome for you

Posted by Beau on Feb 16, 2012 in Nutrition | 1 comment

The Five Stages of Grief. I am guessing many of you have heard of Elisabeth Kubler-Ross and her research on the five fluid stages (read: they aren’t sequential, people vacillate back and forth; no one goes through exactly the same experience, some even skip a stage or two) of death and dying. Hold up, hold,up-don’t get depressed on me, I have a feeling this is actually going to be a feel-good...