WOD
Tuesday 20250429
3 rounds for time of:
Row 500 meters
25 GHD sit-ups
25 hip extensions
GHD sit-ups can deliver a devistating blow if you haven’t had prior exposure to them. Now is a good time to review the threat of rhabdomyolysis if you hit these workouts too hard too fast.
Monday 20250428
7 rounds for time of:
21 squat cleans
Run 400 meters
Use ½ bodyweight on the cleans.
Sunday 20250427
Anyone who’s weighed and measured their food while tracking macronutrients is familiar with the concept of ‘net carbs.’ Take the total carbs, subtract the fiber, and you’re left with net carbs, which is all you need to track. The practice traces back to the concept that the human body cannot digest fiber and turn it into calories, so while technically carbohydrates, they shouldn’t be counted in your macronutrient totals.
This makes sense when eating whole, unprocessed foods, like cauliflower or broccoli, which is why the concept was first introduced by the Eades. Unfortunately, a similar process began to be adopted by food manufacturers, who started replacing regular sugars with sugar alcohols, which are less absorbable but still maintain their sweet flavor. However, these highly processed ingredients come with their own downsides, and ultimately derail people from making long-term changes toward a real-food diet.
“When you start to game the system with sugar alcohols and other processed, chemically-altered Frankenfoods, all bets are off.”
SAturday 20250426
12-minute AMRAP
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Friday 20240425
For Load:
Snatch 3-3-3-3-3-3-3 reps
Then, spend 20 minutes practicing handstands in free space. Static, walks, pirouettes, etc.
Thursday 20250424
Tababta Intervals
Tabata squat
Tabata GHD sit-up
Tabata pull-up
Tabata push-press
Tabata row
The Tabata interval is 20 seconds of work, then 10 seconds of rest, repeated for 8 rounds. So you’ll spend 4 minutes on each exercise.
Rest as needed between exercises, and complete them in any order.
Use ⅓ bodyweight for the push press, and record the row in calories.
Note the weakest interval from each of the five exercises for your score, and post that to comments.
Wednesday 20250423
A Postural Error
The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates postures and mechanics that reduce power and stability and are generally unsound.
The article “A Postural Error” by Greg Glassman explains how hip dysfunction, termed Muted Hip Function (MHF), compromises power, stability, and mechanics in athletes. It identifies poor hip extension as a common issue during movements like push presses, leading to instability and reduced performance.
Tuesday 20250422
For Load:
Deadlift 3-3-3-3-3-3-3 reps
Monday 20250421
For time:
5 rounds of:
2 legless rope climbs
20 dumbbell snatches
Sunday 20250420
The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.
The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.
Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners.
There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction; outside of the Olympic lifting community most instruction on the overhead squat is laughably, horribly wrong—dead wrong. The second is a weak squat—you need to have a rock-solid squat to learn the overhead squat. The third obstacle is starting with too much weight—you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.