October2014

October2014

WOD – Saturday – 011114

Today we’ll be doing another OPEX worldwide event. For more information, see the OPEX website. We’ve been following their system for a while now and it’s been great to see everyones fantastic results. A. Power Clean Build to 1RM B. Close Grip Bench Press Build to 1RM C. Powell Raise[…]

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WOD – Friday – 311014

Here’s some photos from yesterday’s sandbag and run WOD 🙂 A. EMOM x 8rds: – Hang clean from paused at mid-thigh + FS x 1+1 B. E6min x 3rds: – RFESS x 6-8/leg @ 3010 tempo @ better than last time – SA Farmers Walk x 40-60m/side @ better than[…]

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Bigdog’s Blog – 301014

Yesterday I had cupping on my back and some acupuncture. I’ve been trying to get the inflammation in my wrist down. I’m not sure that cupping is really working, my wrist is still swollen like a blimp. I really have to get my inflammation down. Back to the drawing board… A.[…]

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WOD – Thursday – 301014

Salty lifts 202.5kg #strongman #deadlift #movestrong #crossfit A video posted by Move Strong Gym (@movestronggym) on Oct 10, 2014 at 8:30pm PDT A. Partner AMRAP. 30mins of slog and teamwork 🙂 P1 – Adventure Run P2 – Sandbag Carry x AMRAP distance while partner is running. M.2x20kg,f.2x15kg sandbags Thur Results  

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WOD – 291014

A. E5min x 4rds: – Push Press x 3-5reps @ 20X2 @ heavier than 221014 – RDL x 4-6reps @ 30×0 @ heavier than 221014 B. AMRAP 15min: – Burpees x 12 – Back Extensions x 10 – Crawl x 20m Wed Results  

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Bigdog’s Blog – 281014

A. Repetition Effort Press w/ Joker Sets E2.5min x 4rds do 3-6reps. Starting @ 70% – 3×4@55kg – 12@55kg – 5@70kg – 1@75kg – 2@77.5kg – 1@80kg – Miss@82.5kg B. Nap Nap #1 – 0900-0910 Nap #2 – 1415-1425 Nap #3 – 1700-1830 C. Weight Vest Walk w/ Burry and[…]

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WOD – Tuesday – 281014

A. E4min x 5rds: – Back Squat x 1-2reps @ 20X1 @ heavier than 221014 – Close Grip Upright Row x 4-7/arm @ 3010 B. 5RFT: – Strict Chinups x 7 – Renegade Rows x 5 – AssBike x 30sec – Rest x 45sec C. FLR on Rings 6mins Tue[…]

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Bigdog’s Blog – 271014

I came into today feeling a little sore in my shoulders. I didn’t have much time today, I had exactly 40mins to workout including RAMPing and stuff (Range of Motion, Activation, Movement, Preparation). Nevertheless, I did what I could and didn’t look back. I tried to get some log and[…]

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WOD – Monday – 271014

A. E90sec x 6rds: – Clean Pull x 2reps B. 5RFT: – KB Push Press x 8 – FLR From Rings x 30sec – Double Unders x 40 C. E3-5min x 5rds: – Assault Bike x 35sec @ hard Mon results  

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Bigdog’s Blog – 251014

A. KB Bench Press. E3min x 3rds, do 10-15reps/side: – 3×10@28kg/hand Warmup w/ 5mins of mobility and RAMPing. B. Axle From 12″. EMOM x 10rds, do 1-3reps: – 3@62kg – 3@112kg – 3@132kg – 10×1-3@152kg Rest x 3min C. E3min x 2rds: – Row x 500m – Tire Flips x[…]

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