Second kid incoming. Renovation finishing. Gym killing it. Start up chugging. VMWare going well.
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Tyler
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Tyler
WODs for Sept 12 – Sept 17, 2011
[toggle title="Weekly Warm Up"]
Warm-up:
2mins run, bike, row or skip2-3 rounds of:
10 FFESS/side
10 Cossacks/side
10 push-ups
10 shoulder pass throughs[/toggle]
[toggle title="Group Metcon"]
Monday
“Annie”
For time, Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-UpsTuesday
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest 3mins, then:
6x20sec battling ropes, rest 60secWednesday
SLEDs!!!
7x100m, rest approx 90secThursday
Four sets for times of:
Row 500 Meters OR airdyne for 90sec
20 Kettlebell Swings
20 Wall Ball Shots
Rest 4 minutesFriday
Progress as far as possible in 10:00 on an ascending ladder (1-2-3-4-5-6…) of:
DB Thrusters @ 40-50% of 1RM push press
Pull-upsSaturday
2 rounds:
60sec airdyne or rowing
30sec rest
60sec KB Swings
30sec rest
60sec box jumps
30sec rest
60sec push-ups
Rest 2mins[/toggle]
[toggle title="Foundation"]
Workout #1
A1. **Deadlift 3×5, ramping sets. Rest 15sec.
A2. Push-ups, 3xmax, perfect form, Rest 2mins
**Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.B. Group Metcon
Workout #2
A1. Press 4×8 [21x3], rest 60sec
A2. Chins 4×6-10 [40x0], rest 90secB1. **back squat 3×5, controlled tempo on lowering phase, sets across, rest 30sec
B2. seated DB external rotation, 3×10-15, rest 90sec
**Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.C. 4mins max double unders
Workout #3
3-4 sets of:
A1. Ring Rows, max reps [20x3], rest 30-60sec
A2. 5 Heavy Turkish Get-ups per side, rest 30-60sec
A3. Hollow Body Holds, accumulate 30sec
A4. Push-ups, perfect form. Done for quality, max reps. Rest 30secB. Group Metcon
Workout #4
A1. FFESS, 3×6-8 [30x0], rest 30sec
A2. Knees to Elbows 3×6-10, rest 30sec
A3. Double Under Practice 3x2mins, rest 90-120secB. Group Metcon
[/toggle]
[toggle title="Training"]
Workout #1
A1. Front Squat 3×1.1.1.1.1, rest 10-15sec during cluster, rest 30sec
A2. Pull-ups 3xMax Reps, rest 2-3minsB. Group Metcon
Workout #2
A. Shoulder Press 6×3, Rest 2minsB. Group Metcon
Workout #3
A. Deadlift. 3 progressively heavier sets of 5. Perfect form. Rest 30secB. Low Box Step-up 3×15, rest 1.5-2mins
C. Group Metcon
Workout #4
A. Hang Power Snatch 6×2, rest 60secB. Push Press, 6×2, rest 60sec
C. 20 Turkish Get-ups per side. Slow and Steady.
Workout #5
A. 3-4 sets, rest 30-60sec between stations as needed:
A1. Accumulate 20sec of handstand hold
A2. Accumulate 30sec of L-sit
A3. Ring Dips, max reps
A4. Strict Chin-ups, max repsB. Group Metcon
[/toggle]
[toggle title="Competition"]
Start a new loading cycle for squats and pressing.
Workout #1
A. hang power snatch 7×2, for quality, rest 60secB. back squat 5×5 @ 75-78%, rest 2-3mins
C. 3 sets: L-sit, accumulate 30sec, rest as needed, GH raise 6-8reps, rest as needed
Workout #2
A. shoulder press 5×5 @ 75-78%, rest 2-3minsB. group metcon
Workout #3
A. 8min amrap Muscle-up
rest as neededB. 8min amrap handstand push-ups
C. Group Metcon
Workout #4
A. Clean and Jerk, 6×1 between 70-85%, rest 60secB. Front Squat 5×3 @ 80-85%, rest 2mins
C. 7 rounds:
15 pull-ups
20sec airdyne
Rest 2.5minsWorkout #5
A. Push Press 6×3 @ 80-85%B. Group Metcon
[/toggle]
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Tyler
Testing test
Just a test for the new theme.
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Tyler
WODs for August 29 – Sept 3, 2011
[toggle title="Group Metcon"]
Monday
2 rounds:
1min row
1min rest
1min airdyne
1min rest
1min burpees
1min rest
1min skipping
1min restTuesday
5 rounds for time:
30 KB Swings
200m runWednesday
5 sets with a 16min cut-off
25 wall ball
200m run
rest 90minsThursday
Work Capacity Test! 2mins time trial. Row or Airdyne for Max meters or calories.Then complete 3 rounds for quality of:
8-12 strict knee to elbow
40 double unders OR 120 single skipsFriday
4 sets:
3mins sprint of:
5 pull-ups, 10 push-ups, 15 bodyweight squats
rest 90sec
start up where you left off in the previous round and record total # of rounds completed.Saturday
In teams of two, complete as many rounds as possible in 16mins of:
10 wall ball
10 Push-Ups
10 Box Jumps[/toggle][toggle title="Foundation"]
Workout #1
[20mins]
A1. Press 4×5 [21x3], rest 60sec
A2. Chins 4×3-6 [40x0], rest 90sec[18mins]
b1. back squat 4×4-6 [30x1], rest 15sec
b2. seated DB external rotations 3×8-12 [4010], rest 90sec[6mins]
c1. front plank, 2×40-60sec, rest 30sec
c2. band pull aparts 2×15-20reps, rest 30secWorkout #2
[18mins]
A1. Deadlift 5×3 [42x0], rest 15sec
A2. narrow hand position push-ups, max reps, rest 90sec
B. Group MetconWorkout #3
A. 3 sets:
DB FFESS, 8-10/side, rest 30sec
RDL 8-10/side, rest 30sec
pull-ups, as many as possible, rest 60secB. Group Metcon
Workout #4
a1. ring rows 4×5-10 [20x3], rest 45sec
a2. Seated DB Press 4×6-10, rest 45sec
a3. knee to elbow 4×6-10, rest 45secB. Group Metcon[/toggle]
[toggle title="Training"]Workout #1
[25mins]
A1. Back Squat 5×3 [30x1], rest 15sec
A2. Close Grip Chin-ups [4010], 5xAMRAP, rest 2.5minsB. Group Metcon
Workout #2
[20mins]
A. Shoulder Press 5×5 [31x3]. Rest 2mins
B. Group MetconWorkout #3
A. 2 Hang Power Snatch + 2 OH Squat, 6×1, rest 60-90secWATCH THIS VIDEO BEFORE TRAINING:
http://startingstrength.com/index.php/site/index/the_power_snatch
B. Group Metcon
Workout #4
A. [12mins] Push Press 7×1 @ 90-95%, rest 60sec[18mins]
B1. Deadlift 4×3 [42x0], rest 30sec
B2. DB Skull Crushers 4×8-12, rest 90sec[10mins]
C1. toe to bar 3×8-12 controlled tempo, rest 30sec
C2. low box step-up 3×12-15, rest 30secB.Group Metcon
Workout #5
A. 5 sets for quality:
1min handstandhold against wall ORhandstand push-ups practice
1min hollow body rockhttp://gymnasticswod.com/content/hollow-rock
B. 3 rounds for quality:
30sec chest to bar pull-ups
30sec rest
30sec ring push-ups
30sec restC. Group Metcon
[/toggle][toggle title="Competition"]
Workout 1
A. Hang Power Snatch 5×2
B. Clean + Jerk 6×1 @ 80-85%
C. Back Squat 5×3, rest 2-2.5minsWorkout 2
A1. Press 4×5 [21x1], rest 60sec
A2. Chins 4×3-6 [40x0], rest 90secB. Group Metcon
C. (Optional) 3sets:
10-15 powel raise [40x0], rest 45sec
10-15 DB skull crushers, rest 45secWorkout 3
A1. Front Squat 5×3 [40x1], rest 60sec
A2. GH Raise 5×8, rest 90secB. Group Metcon
Workout 4
A. 8min amrap Muscle-up
rest as needed
B. 8min amrap handstand push-ups
C. Metcon with GroupWorkout 5
A. 6 sets for Quality:
30sec Chest to bar pull-ups, rest 30sec
30sec ring Dips, rest 30secB. [35mins] 7 sets:
30sec spring on airdyne
10 burpees as fast as possible
rest 4mins
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Tyler
It’s back. I don’t have anything to say but….
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Tyler
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Tyler
Tools
A Happy Hacking Lite 2 and a Magic TrackPad control a 15inch October 2009 MacBook Pro.
The MBP drives an aging 24inch Dell LCD.An iPhone 3GS sits next to an iPad for additional screen real estate.
Updates coming:
A Filco Majestouch Mechanical keyboard. -
Tyler
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Tyler
Emacs, OS X and forward-delete.
I recently moved from Vim to Emacs.
Right away I realized that forward-delete wasn’t working (deleting a character on the right of the cursor, rather than back-spacing).
I know little about Emacs, but figured out, with a tip from Ross, how to map the chord of “Function-Backspace” to forward-delete.
Add this to your .emacs file:
(global-set-key [kp-delete] 'delete-char)Simple but a requirement for coding.
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Tyler
Canadian Pricing.
Currently: 1.00 CAD = 0.973106 USD
Pearls of Functional Algorithm Design.
Amazon.ca: 59.16
Chapters.ca: 64.95
Amazon.com: 48.00FUUUUUU