Fri. 10-1-2010 WOD

Warm up:


Shoulder Stretches

DL

Front squats

Thrusters


WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, for time, of the following:

Deadlift

Hang Power Clean

Thruster

Rx = 95/65
** Focus on efficiency of movement, transitioning the last rep of one movement into the first rep of the next movement.


RidgeWOD: Strength Training Week 4 of 4

Use 90% of 1RM

Shoulder Press (Strict) w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work:
1. Yoke Pull/Push/Drag (with Rope): 3x of Each
2. Dueling Ropes: 3 Set Variations - 4 Rounds of each at 20 seconds on 10 seconds off
    Set 1 - Both Arms Up and Down at the Same Time
    Set 2 - Alternate Arms Up and Down
    Set 3 - Seated - Biceps Only
Superset: 5 Rounds Total
10x Tire Flips
HEAVY DB Carry Down and Back
1x Rope Climb

Thrs. 9-30-2010 WOD

Warm Up:


Shoulder Stretches

Squats

TGU’s x 2 x 2 each side

KB Windmills x 10 each side x 2 rounds



WOD: 8-Rounds

Suicides + Row 250 m.


RidgeWOD: Strength Training Week 4 of 4

"Fran"
21-15-9
95# Thrusters
Pull Ups

Wed. 9-29-2010 WOD

Warm up:


Shoulder Streches

Dead lifts

Front squats

Thrusters


WOD:

21-18-15-12-9

Push Press (70% of your 1 RM)

400 M Run

*Rest 2 minutes between each round. After your last 2 minute rest complete the following….


RidgeWOD: Strength Training Week 4 of 4

Use 90% of 1RM

DEADLIFT (from deficit): 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work: 90 seconds rest between sets
1. Sumo Deadlift High Pulls w/ Bands (speed work): 2 x 10x, 3 x 5x, 3 x 3x
2. KB Plank Rows (Heavy): 1 x 12, 1 x 10, 1 x 8, 1 x 6
3. Good Mornings: 3 x 12

Core Work: 3 Minutes Total Each of...
1.  Hollow Rock
2.  L-Sits

Lose the Fat, Improve Performance

For those of you not sure what to eat or how to put your meals together I believe this site can help you.


Paleo Plan

This eating plan will be based around a new concept in eating for maximum health and athletic performance: we are going to look to providing the body with it’s optimum fuel and building blocks – the very foods it was designed to run on.

Much of what the average Westerner eats (as much as 70%) are foods that are found nowhere in nature. The foods we eat instead are refined or manufactured concoctions that are actually foreign to the body’s genetics. Even much of what has been deemed “healthy” or “food for optimal performance” is of this kind. Instead, we will try to eat similarly to our hunter-gatherer ancestors: quality meats, lots of vegetables, roots, and some nuts, fruits, seeds, and berries.

The quantity and quality of nutrients will me maximized this way, while removing many of the problematic staples of the typical Western diet. We’ll prepare foods in simple ways that will be familiar, though. It will be the best of both worlds: quality Paleolithic foods updated to the 21st century. Once you have adapted to eating this way, you’ll likely have improved sleep, better energy levels during the day, quicker recovery from exercise, improved mental acuity, and better digestion.

Check out:

Paleo Sample Meal Plans

Paleo Recipes

Paleo Resources

The Paleo Blog

Tues. 9-28-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lateral Shuffles x 2

Ladder Drills 10 min.


WOD: 6 Rounds

Over/Under Hurdles weighted carries (3-left, 3-right)

Hops over small hurdles

Zig-Zag Agility Poles


RidgeWOD: Strength Training Week 4 of 4

Use 90% of 1RM

BENCH PRESS (Floor Press): 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set

Auxiliary Work: 90 seconds rest between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. MB Push Ups: 5 x 10x

Mon. 9-27-2010 WOD

Warm up:


Shoulder dislocaters

Dead lifts

Front squats

Thrusters



Core Lift: Back Squat

5 x 50%, 12 x 60, 10 x 65, 8 x 70, 2 x 6 x 75%



WOD: Timed!

21-15-9

DB Squat Cleans (30+/20+)

Box Jumps (24/20)

Burpees


RidgeWOD: Strength Training Week 4 of 4

THIS WEEK: 90% of 1RM

BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round

Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. Rack Squats (Bottom Up): 3 x 5, 3 x 2, 1, 1, 1, 1
2. DB Box Step Ups: 3 x 10 (each leg)
3. KB Swings: 1 x 20, 1 x 15, 1 x 10 (HEAVY)

SUPERSET: 3 Rounds
GHD Situps 13x
30 in. Box Jumps 10x
Burpees 7x

The Knee Breaker 70 Miles

SUMMARY

Name: The Knee Breaker Type: General Road Cycling Date: 09/26/2010 Start: 05:01:52 End: 09:05:59 Time Taken: 04:04:07

Workout Route: The Knee Breaker Total Distance: 70.11 mi. Burned: 7,066 (kcal)

WORKOUT NOTES

Notes	Imported Workout

WORKOUT STATS

Pace:	57:03 (min)    03:26 (avg)    01:36 (max)
Speed:	1.05 (mi/hr) (min)    17.43 (mi/hr) (avg)    37.43 (mi/hr) (max)
HR:	94 (bpm) (min)    156 (bpm) (avg)    170 (bpm) (max)