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WOD for Friday, 140418

WOD for Friday, 140418

Quality is that which emerges from the true core of a person when they are willing and in position to express it. It emerges from the True Self, which is not the same as the  small ego self with which people tend to identify.

We can discern quality because it carries a resonance with that which is true within us. This requires a level of perception beyond mere intellectual grasping, which tends…

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WOD for Friday, 140418

Quality is that which emerges from the true core of a person when they are willing and in position to express it. It emerges from the True Self, which is not the same as the  small ego self with which people tend to identify.

We can discern quality because it carries a resonance with that which is true within us. This requires a level of perception beyond mere intellectual grasping, which tends not to be seen as valid by those trained in strict rational traditions.

But anyone who has known instinctually how to make the right next stroke of the brush, speak the right next word, or make the right next move, has done so by acting with a level of perception that is resonant with both training and habit, but also subtle awareness of this deeper essence, and is not merely doing a rational calculation in their head… We do the right thing, the quality thing, because we love to… ~ William Isaacs (via this great post)

KWOD

Kihon – Accumulate 100 strikes, 100 blocks, 100 kicks, and 100 two-technique combinations (your choice).

SCWOD

A) Front Squat – 5 x 5, 30X0, 80% of 1RM, rest 60s
B) Floor Press – 5 x 5, 3111, 80% of 1RM, rest 60s
C) Push-Up – 3 x ME, rest 60s between sets

- then -

4 rounds for time of:

10 KB Swings (overhead)
10 Box Step-ups, left side @ 20″ (KB racked in left arm)
10 KB Swings (overhead)
10 Box Step-ups, right side @ 20″ (KB racked in right arm)
400m Run

- then -

Farmer Carry – 100m x 4, rest 30s, heaviest poss.

Post loads, times, and training notes to comments.

WOD for Friday, 140418 was originally published on DIE GOING FORWARD

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WOD for Wednesday, 140416

WOD for Wednesday, 140416

KWOD

Kata – Pick one. Spend 15 min. at slow speed, then 15 min. with full focus and power.

SCWOD

A) Power Snatch – 5 x 3, build to a heavy 3 with good form.
B) Deadlift – 3 x 5, 2010, 80% of 1RM

- then -

EMOM for 8 min.:

1) 10 Burpees
2) 10 Push Press (moderate)

- rest 5 min. -

EMOM for 8 min.:

1) 10 Burpees
2) 10 Pendlay Rows (moderate)

- then -

AMRAP in 5 min. of V-Ups

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WOD for Wednesday, 140416

KWOD

Kata – Pick one. Spend 15 min. at slow speed, then 15 min. with full focus and power.

SCWOD

A) Power Snatch – 5 x 3, build to a heavy 3 with good form.
B) Deadlift – 3 x 5, 2010, 80% of 1RM

- then -

EMOM for 8 min.:

1) 10 Burpees
2) 10 Push Press (moderate)

- rest 5 min. -

EMOM for 8 min.:

1) 10 Burpees
2) 10 Pendlay Rows (moderate)

- then -

AMRAP in 5 min. of V-Ups

Post loads to comments.

WOD for Wednesday, 140416 was originally published on DIE GOING FORWARD

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WOD for Tuesday, 140415

KWOD

Kihon – Kicking technique – Work for 30 min. on your various kicking techniques. If there’s one which stands out as difficult for you, spend most of your time with it.

SCWOD

KB Get-ups – 5 min. AMRAP. Quality before quantity. Heaviest possible with good form.

- then -

Tabata Sprints
8 rounds of 20s all out effort + 10s walking

- then -

A) Accumulate 3 min. in a handstand hold.
B) Accumulate 3 min. in side bridge (total for both sides).

WOD for Tuesday, 140415 was originally published on DIE GOING FORWARD

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WOD for Monday, 140414

Thanks to everyone who submitted data during testing week! Lots to be gleaned from that info, and it will help shape the program for the weeks/months ahead. Starting with today…

KWOD

Kata – Pick one. Practice 30 min. Complete some of the kata in the opposite direction from it’s standard format.

SCWOD

NOTE: We’re going up in volume in the strength side of things. In order to help minimize time in the gym, I’ve got the movements listed as a circuit. So, using today as an example, hit a set of squats, rest the requisite time, then hit a set of presses. Do that for 5 working sets of each. This does not include your warm-up sets. Warm-up as needed prior to jumping into the working sets. Warm-up loads of 50 – 70% of 1RM are recommended.

A1) Back Squat – 5 x 5, 30X0, 80% of 1RM, rest 60s
A2) Standing Press – 5 x 5, 3111, 80% of 1RM, rest 60s

- then -

For time, 30 – 20 – 10 of:

Pistols
SA DB Snatch @ 50#
Sit-ups

* Split pistols and db snatches up in half, so 15 left, then 15 right, 10 left, then 10 right, and so on.

Post loads and times to comments.

WOD for Monday, 140414 was originally published on DIE GOING FORWARD

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Testing Week - WOD for Thursday, 140410

Testing Week

There won’t be a KWOD component to the training load this week. Emphasis will be on testing various aspects of strength and conditioning. That doesn’t preclude you from doing your own KWOD work, but ensure that you are resting adequately. Give these tests everything you’ve got!

SCWOD

A) Standing Press – In 10 min., find your 1RM using a 3111 tempo.
B) Standing Press – AMRAP at 85% of A.
C) Tabata Sit-ups – Score is average reps over all 8 rounds. Anchor your feet, hands on temples.

- then -

Sprint – 8 x 200m, rest 2:1 between each set; rest 5 min. between sets 4 and 5. Track time for each 200m effort.

Post loads and scores to comments.

Testing Week – WOD for Thursday, 140410 was originally published on DIE GOING FORWARD

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Testing Week - WOD for 140409

Testing Week

There won’t be a KWOD component to the training load this week. Emphasis will be on testing various aspects of strength and conditioning. That doesn’t preclude you from doing your own KWOD work, but ensure that you are resting adequately. Give these tests everything you’ve got!

SCWOD

A) RFESS – In 15 min., find your 8RM for each side. You can hold dumbbells at your side, or use a barbell on your back.
B) Power Clean – In 12 min., find your 1RM.
C) FLR – Hold for max seconds. 120 second cap. FLR = front lying rest; hold the top of the push-up position.
D1-2) SLR – Hold a side bridge for max seconds. 90s cap, each side. SLR = side lying rest; forearm on the ground, feet stacked, free hand resting on thigh.
E) Weighted Dip – In 8 min., find your 1RM using a 3010 tempo

Post loads and scores to comments.

Testing Week – WOD for 140409 was originally published on DIE GOING FORWARD

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Testing Week - WOD for Tuesday, 140408

Testing week!

There won’t be a KWOD component to the training load this week. Emphasis will be on testing various aspects of strength and conditioning. That doesn’t preclude you from doing your own KWOD work, but ensure that you are resting adequately. Give these tests everything you’ve got!

SCWOD

A) Deadlift – In 15 min., find your 1RM. Rest 5 min. before moving on to B.
B) Deadlift – AMRAP at 85% of A.
C) Seated DB Press – In 10 min., find your 6RM. Use a 3010 tempo.

- then -

Run 1 mi. for time.

Post your loads and time to comments.

Testing Week – WOD for Tuesday, 140408 was originally published on DIE GOING FORWARD

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Testing Week - WOD for Monday, 140407

Testing week!

There won’t be a KWOD component to the training load this week. Emphasis will be on testing various aspects of strength and conditioning. That doesn’t preclude you from doing your own KWOD work, but ensure that you are resting adequately. Give these tests everything you’ve got!

SCWOD

A) Back Squat – In 15 min., find your 1RM. Ensure a 30X0 tempo. Rest 5 min. after finding your max.
B) Back Squat – AMRAP @ 85% of A, 30X0.

- then -

AMRAP in 15 min. of:

5 Push-ups
7 Box Jumps (step down)
9 KB Swings

Post loads and score to comments.

Testing Week – WOD for Monday, 140407 was originally published on DIE GOING FORWARD