RX THE WOD

If feels like vacationing with ESPN as the halls of the resort are filled with crazed fans, parents and players as Duke and Louisville enter the finals for the Battle 4 Atlantis.
On a more subdued front, for those of us too short for hoops, the gym provided an appropriate battlefield. Our fight for an edge on the pullup bars, the barbells or the dumbbell racks will probably go down with less fanfare… Even though I knocked almost 10 minutes off my last benchmark on this one…
Catalyst Strength
• Snatch – 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1
• Clean & jerk – 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1
• Good morning – 30% (of back squat) x 10 x 3
MetCon “Atlantis 500”
For time:
– 50 Box jumps
– 50 Pullups
– 50 Dumbbell Swings 35lbs
– 50 Walking lunges
– 50 Knees to elbows
– 50 Push presses 45lbs
– 50 Squats
– 50 Pushups
– 50 Situps
– 50 Rope Jumps
[18:40] vs [27:50] in 2011
 

A week seems to be my family’s tolerance for island vacations. Once you read half a dozen books, burn your skin to the bone and pretty much run out of recreational options around – it is time to go. As luck would have it, the weather is giving us a nudge with daily showers in the afternoon… When you’re sitting on the beach talking with friends about skiing, you know this vacation is a wrap.
In today’s gym, everyone was doing their own WODs in the weight room. It was great to see the old and the new fitness regimes. Treadmills to the left and WODs to the right.
The world of casual fitness is completely changing. I can feel it and see it everywhere I go.
Catalyst Strength
•Snatch – 100# x 3 x 2, 110# x 2 x 3
•Snatch pull – 145# x 3 x 5
•Snatch push press – 120# x 3 x 5
•Back squat – 215# x 4 x 5
•Hanging leg raise – 3 x 15
•Planks – front/side – 2 x max
MetCon
5 rounds for time:
– 10 pullups
– 10 dumbbell swings 45lbs
– 10 situps
– 10 pushups
[8:14] vs [10:54] in 2011
Endurance
5 attempts at max unbroken double unders [47]