Saturday – Recovery

December 24, 2010

Merry Christmas!


Friday – Recovery

December 23, 2010

Gym is closed, with regular hours resuming Monday at 11:00. My little Christmas present to you – enjoy it. Recover. Eat. Sleep. Stretch. If you don’t feel absolutely beat up from the last four days of high volume, then put your fitness to the test out in the real world and report back here with the results.

Scott and Lindsey's final face-off.

Thursday – WOD

December 22, 2010

A1. Shoulder press, 1-1-1-1-1-1-1; :10 rest
A2. Pull-ups, 7 x 10; 3:00 rest
B1. Ring dips, 3 x AMRAP; 2:00 rest
B2. Powell raises, 3 x 10-12/arm, 3010; 2:00

Post notes to comments.

Heather and Siu combine for 54 muscle-ups.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.

Wednesday – WOD

December 21, 2010

A. Back squat, 3-3-3 (no extra reps); 5:00 rest


21-15-9 of:
Front squats, 155/105 lbs.
Glute-ham sit-ups

No racks for the second part – each set of front squats must begin from the floor. One more day on tomorrow, followed by three off. Hang on. Post time to comments.

Hal quickens his pace to finish off the pull-up/bear crawl couplet.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.

Tuesday – WOD

December 20, 2010

A1. Bench press, 3-3-3 (+); 2:00 rest
A2. Trap 3, 3 x 8-10/arm, 3010; 2:00 rest


1 to 7 to 1 for time of:
Strict pull-ups, chest-to-bar; after each round, complete one 20m bear crawl (five mats down, five mats back). Load bear crawls with dumbbells if sadistic.

Post loads, reps, and time to comments.

Kristin and Carole work their way through "Tailpipe".

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.

Also, join Kristin and me for lululemon athletica Cincinnati‘s Ambassador Night from 7:00-9:00 tonight at the Hyde Park showroom. Ambassadors, friends, and family will have the opportunity to browse the showroom, take advantage of ambassador pricing, and do a little last-minute shopping…

Monday – WOD

December 19, 2010

A. Deadlift, 3-3-3 (+); 5:00 rest
B. Glute-ham raises, 3 x 6-12; 3:00 rest


“Tailpipe” –  to be performed in teams of two. Person 1 rows 250m while Person 2 holds two kettlebells (1.5/1 pood) in the front rack position with the handles touching. Switch off until both athletes have performed three rounds at each station. If only one athlete is participating, simply perform 3 rounds of 250m row and a kettlebell hold of :50. An old Gym Jones classic, so you all have Mark Twight to thank.

Four days straight this week, with workouts Monday through Thursday followed by three days of rest. Post notes to comments.

Danny MacAskill’s “Way Back Home” – ridiculous…

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.

Sunday – Recovery

December 18, 2010

Stretch. Self-massage. Sleep. Eat.

Ethan G., creator of the E-Strong System, demonstrates a well-executed heavy plate flip.