Archive for April, 2011

“THAT’S A GREAT TIME ON THAT WOD…NOW GFY”

Posted in Rants on April 30, 2011 by primalstrength

Ok, so you are a 160 lbs and you have a sub 3 minute Fran and you can run a 5k in under 20 minutes and you can perform multiple butterfly pull ups. Awesome! But you can’t bench much past your bodyweight, your squat 1 RM is shit and you couldn’t Deadlift my bodyweight. (which is 213 lbs.) So what good is that?

No balance! You are one-sided. A one way street. You have become an endurance athlete who can throw around a little more weight than the Boston Marathon winner. So if Bubba decides he wants to fire off on your ass you will be able to run from him. GREAT! What if he smashes your ass and folds you like a chair? Can you butterfly pull up yourself out from under him?

Take some time and get STRONG! Your face could depend on it.
So the next time you wanna stick your chest out and parade your WOD time around, make sure there is some strength to go with it.

On a side note: Myself, JH and most the other PS guys CAN do butterfly pullups, still run a descent 5k and have no problem telling you to GFY in regards to your times!

SH

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WOD- Friday 04/29/11

Posted in WODs on April 30, 2011 by primalstrength

Box Squat
5, 5, 3, 3, 1, 1, 1
Weighted GHD 3X 8
OH Lunge 2X 10 Each Leg
AB Work

WOD- Thursday 04/28/11

Posted in WODs on April 30, 2011 by primalstrength

Push Press 8X 3
A1. Dips 3X 20
A2. Close Grip Chin Ups 3X 12

AMRAP in 10 Mins.
Burpee Box Jumps 30inch X 5
KBSDHP (70#) X 10
DB Press (50#) X 15

Extra Workout:
Shoulder Complex
2X 10
1. Upright Row
2. Front Raise
3. Lateral Raise
4. Rear Delt Raise
5. Curl & Press

HSPU 3X 8
Bicep Work

WOD- 04/27/11

Posted in WODs on April 30, 2011 by primalstrength

REST OR RUN!!!

WOD-Tuesday 04/26/2011

Posted in WODs on April 26, 2011 by primalstrength

Bench
10,8,5,3,3,1,1,1
A1. Bench Press 3X10
A2. DB Bent Over Row 3X10
B1. Reverse Grip DB Press 3X10
B2. Neut. Grip Pullups 3×10 (Deadhangs)
C1. Tricep Work 3X20
C2. Ab Work 3X20

Extra: (not meant to be a WOD)
DB Floor Press 8X3
Fall Thru Pushups 3X15
Rope Climb X2
Tricep Work 3X10

WOD-Monday 04/25/11

Posted in WODs on April 25, 2011 by primalstrength

Rep. Or Dynamic Lower Body Day

400m repeats X4
*rest 3mins in between

For Time:
KBS (Russian) X200 (53#)

Extra Workout: 3 Sets Of:
Leg Ext. X30
Tire Drag X50yds
Squat X20
*These are done back to back to back. Then rest 5 Mins. before next set.

WOD-04/19/2011

Posted in WODs on April 20, 2011 by primalstrength

Sprint Day
2 x 20 Yard Sprints from a Push Up Position (rest 20 seconds between efforts)

Rest 30 seconds then…

4 x 30 Yard Sprints from a Push Up Position (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start