Wednesday – WOD

December 28, 2010

A1. Bench press, 5-3-1 (+); 2:00 rest
A2. Strict pull-ups, 3 x AMRAP; 2:00 rest
B. DB external rotation, 3 x 8-10/arm, 3010; :60 rest


2:00 max calories on AirDyne
1:00 rest
Handstand hold, as many seconds as possible

Part 2 is scored as calories + seconds in hold. Post notes to comments.

Heather and Andrea whip through double-unders.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…


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…

Wednesday – WOD

December 14, 2010

A1. Bench press, 5-5-5 (+); :10 rest
A2. Ring rows, 3 x 10-15; 4:00 rest
B. Power clean + split jerk, 5 x 1.3; 2:00 rest
C. Ab work of choice, no more than 50 total reps

Post loads to comments.

Hal soaks in a beautifully executed 1-arm trap 3 raise.

SCHEDULE NOTICE: Our first class of the day begins at 12:00.

For those who may be wondering why we’ve been performing some of these more obscure scapular movements, James Fitzgerald (OPT) posted this timely piece just yesterday.

Good info in there covering scap/shoulder health and the need to stick to a well thought-out and balanced program rather than simply picking what looks hard/fun…

Friday – WOD

November 11, 2010

A1. Bench press, 3-2-1-1-1; 3:00 rest
A2. Ring rows, 5 x AMRAP; 3:00 rest
B. Row, 1600m @ 85%; no foot straps, focus on even pace and 25 or fewer strokes per minute

Post notes to comments. “Isabel” tomorrow for the non-OPT athletes – we’ll open at 9:30 with the last start time at 10:20. OPT from 11:00 on. Heat assignments will be posted here this evening.

Wednesday – WOD

October 19, 2010

A. Bench press, 5-5-5 deload
B. Ring dips, 10 x 3; begin a set of 3 every minute on the minute
C. Strict chest-to-bar pull-ups, 10 x 3; begin a set of 3 every minute on the minute
D. 10:00 run, row, or bike at 75% effort

For B and C, assist and/or weight as needed to make each set difficult. Post notes to comments.

Ebony completes triple extension of the hips, knees, and ankles.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

Wednesday – WOD

October 12, 2010

Part 1:
Bench press, 5-3-1 (+)

Part 2:
Three rounds for time of:
20 ring dips
20 pull-ups
20 sit-ups
20 Russian kettlebell swings, 2/1.5 pood

Post load and reps in final set of Part 1 and time for Part 2 to comments. Squats Friday, another benchmark girl Saturday…

Wednesday – WOD

October 5, 2010

A. Bench press, 3-3-3 (+); perform 10 PVC pass-throughs after each set
B1. Pull-ups, strict CTB, 5 x AMRAP; :10 rest
B2. Glute-ham sit-ups, 5 x 15; 3:00 rest

For B1, use assistance as needed to ensure that at least five reps are achieved. Post notes to comments.