R & R 32012

The Competitor (Tim Strong video)

I am trying out some new application software for producing videos.  Here is a sample video taken of Tim Strong, a former NYRR contestant & consummate competitor.  Enjoy! 

WOD 31912

Jump Rope/Kettlebell Complex

<50 Jump Rope, KB movement, 30 second rest>


JR, 3 x 15 Stiff-legged KB Deadlift
JR, 3 x 15 KB Squat
JR, 3 x 20 Two-Handed KB Swing (full overhead extension)
JR, 3 x 10 Single-Handed KB High Pull (10 per arm)
JR, 3 x 10 KB Clean & Jerk (10 per arm)
JR, 3 x 20 Single-Handed Alternating-Release KB Swings
JR, 3 x 5 KB Snatches
JR, 3 x 10 Two-Handed KB Squat Thrusters

WOD 31812

2 mile run

<10 Rounds (no rest between rounds)>
Kettlebell Complex (Push-up, Upright Row, & Two-handed Swing) Ladder* + 100 yard sprint

*Ladder:  add 1 complex per round (i.e. rd. 1 = 1 complex, rd. 2 = 2 complexes, etc.).

WOD 31712

Warm-up:  5 x 100 Jump Rope Singles & ROM Drills.
Work:
     <Complex>
     Barbell Squats:  3 x 10, 3 x 5, 3 x 3
     Dumbbell Stiff-Legged Deadlifts:  6 x8
     Jump Rope:  6 x 100

     <Superset>
     Olympic Ring Dips:  5 x 5
     Med-Ball Squats:  5 x 10

     <Superset>
     Olympic Ring Pull-Ups w/ Inversion/Reversion:  5 x 5
     Bosu Ball Squats:  5 x 10

WOD 31612.2

5 Rounds:

400 yard run
100 Jump Rope Singles
25 yard uphill Bear-walk
25 yard downhill Bear-walk

Enjoy the outdoors!

WOD 31612

Warm-up:  1 mile run & ROM Drills*
Kettlebell (KB) Complex (performed with a 45 lb kettlebell; 30 second max rest between all sets):

3 x 15 KB Stiff-legged deadlifts
3 x 20 KB Goblet Squats
3 x 20 KB Two-Handed Swings (full overhead extension)
3 x 15 KB Single-Arm High Pulls
3 x 10 KB Clean & Jerk
3 x 10 KB Single-Arm Alternating-Release Swings
3 x 10 KB Single-Arm Snatch
3 x 10 KB Two-Handed Clean-to-Squat Thruster

*ROM (performed with a 5 lbs plate in each hand):

10 Backstrokes/arm
10 Frontstrokes/arm
10 Crossovers
10 Oblique Twists
10 Toe-Touches
10 Squats
10 Snatch-Grip Over & Backs
10 Deep Lunge Hip Stretches

Team,

I want to congratulate all of you for a job well done.  Each of you has experienced a victory.  You have all completed something that many people could not and would not finish.  It is my sincere hope that this end is merely a beginning for all of you.  Accomplishing something as such can be a catalyst for overcoming and achieving other struggles and goals in life.  Remember, so much of what you achieved these last ten weeks was as much mental as it was physical.  You have to believe you can do it.  I hope that each of you realize that you have so much more to give and that to limit yourself is really cheating yourself out of all that life can be.  I will cherish our time together.  Believe me when I say that each of you has given me more than I could ever give back in return.  Witnessing your progress has been truly inspiring and an affirmation that living life to the fullest is about finding the edge and working beyond your perceived limitations..., is about taking a challenge head on and facing your fear..., is about evolving.  From the bottom of my heart I thank each and every one of  you for your effort, your support, your camaraderie, your trust, and for the privilege of allowing me to be a part of your lives for the past ten weeks.

-Nico

Diet Soda?

Team,


It's late in the game, but this is a must read.  It's why you hear me preach about not being a big fan of soda pop in general.

http://health.yahoo.net/experts/dayinhealth/diet-soda-addictive