Day 173 of 365: 12.5 TIPS

With the recent increase of "coaches" giving advice on the OPEN wods, Michael Winchester and I thought that we would throw in our two cents on how to best approach WOD 12.5!

Hope it helps!

Day 129 of 365: Just Another Tuesday

Yesterday's post was all about recovery....Let me tell you all why I take it so seriously...

Today started at 440am.  I have a client that I work with at 530am, then I drive to Red Black Gym for my 7am Strictly Strength class that runs until 8am.  I then quickly follow that up with another personal training session.  Then...I get my first workout in for the day.

We have recently started working the olympic lifts in what we are calling the OlySWOD.  You'll see in the video below that today's focus was speed under the bar.  In order to force the issue, we threw some chains on and it turned out to be an awesome training tool that really got the job done!

As soon as that session is over, I have two personal training sessions that take me all the way to the 1pm WOD.  Today, we knocked out a SWOD that focused on volume training for weighted pullups, box squats with added chain loading, and then some strong man carries and walks thrown in between sets of heavy floor press.

So, I'm sure that y'all can now see why I press the issue of recovery and mobility.  There is no way that I would be able to perform at the level that I do if I ignored these rules.  I hope that you all start taking this stuff as seriously as I do...If you're not already.

Enjoy a sneak peak in to our training!!!

Day 22 of 365: Finding Your Strength

Team Tryptophan

Today, after finishing with my Saturday morning Strictly Strength athletes, I met my Lean Turkey team, Team Trytophan, for our first team workout!  We met at the Austin High track where I was pleasantly surprised to find monkey bars, pullup bars, dip bars, tires, and various other odd objects!!!  

These are the makings of something SPICY!!!  :  )

My co-coach, Jess Estrada, got the group warmed up and then proceeded to put them through a bought of speed work...Just enough to get them ready to rock the SWOD I had in store for them!

This brings me to purpose of this post; I want you to have plenty of SWODs in mind if and when you may need them, say, when you don't have a gym to go to, or if you are in a hotel with a bunch of crappy equipment.

So, here is what we had them do:

3 Rounds with a partner:

• Monkey Bar down OR 15 Partner Pullups(partner B simply assists the pullup by lifting partner A)
• 50m Buddy Carry(fireman's carry or piggyback)
• 6 Partner Tire Flips(both members lift at the same time)
• 10 Mixed Pushups each(using various versions of the move't)
• 5 Partner Jumps (partner A sits on the ground w/ legs extended and arms up and out from the sides, forming a "T".  Partner B jumps over R arm, then the legs, then the L arm.  That's 1 rep.)

Needless to say, this was a hell of a SWOD that everyone really enjoyed.  In fact, many of the team members completed their first monkey bar traverse in as long as 40 years!  Pretty freakin' impressive!

It just goes to show that you are completely capable of beginning a strength-training program at any time.  You just have to work hard and work smart.

Try this SWOD out for yourself and a friend and let me know how it goes!

Day 21 of 365: Do YOU Work This Hard?

Guys and Gals-

Check yourself before you wreck yourself!

I had a badass day of training, and wanted to share the workout that made my day with you all!  Dani is a freakin' BADASS!  She is an rock climber, and only takes on the most extreme stuff

So, today was a chance for me to program a SWOD specifically for her and her sport of climbing.  She was stoked about it and killed everything I threw at here, including 2-finger strict pullups!!!

  

You gotta check in with yourself every once in a while and ask, "Do I work that hard?" 

If the answer is NO, then you better step up your game!  Dani, and all of my other athletes, will make you look silly if you don't!  

Check out this BADASS CHICA kill this climber's SWOD!  

Be sure to leave your comments afterwards!!!