Friday, April 27th 2012

Benchmark WOD today!

"Chelsea"

Each minute on the minute for 30 minutes
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

Thursday, April 26th 2012

Strength

Backsquat
3-3-3-3-3

WOD

21-15-9
- Deadlift (225#/120#)
- Box Jumps
- GHD / Medicine Ball Sit-ups

Wednesday, April 25th 2012

Strength

8x 200 meter sprint
2 minute rest in between

WOD

5x for Time
- 5 Push Presses (135#/80#)
- 7 Kettlebell Swings (24kg/16kg)
- 9 Toes to Bar

Tuesday, April 24th 2012

Strength

Push Jerk
3-3-3-3-3

WOD

15 Minute AMRAMP
- 15 Double Unders
- 12 Ring Dips
- 9 Hang Cleans (135# / 80#)

Monday, April 23rd 2012

Remember we are all about increasing work capacity across broad time and modal domains - translation: getting better at a lot of different things, so today's WOD:

5K RUN!!!!

Suck it up. Knock it out!

Thursday, April 29th 2012

Everyday at Sparks Elite we are preparing for the unknown and unknowable.

Strength

Benchpress
3-3-3-3-3

WOD

5x for time
- 3 Squat Cleans (185# / 100#)
- 3 Rope Climbs

Wednesday, April 18th 2012

Strength

Front Squats
3-3-3-3-3

WOD

5x for time:
- 10 Goblet Squats (24kg / 16kg)
- 10 Pull-Ups
- 400 Meter Run

Tuesday, April 17th 2012

Strength

Deadlift
3-3-3-3-3

WOD

For time:
- 50 Double Unders
- 40 Hand Release Push Ups
- 30 Air Squats
- 20 Box Jumps 20"
- 10 Chest to Bar Pull-Ups

Monday, April 16th 2012

Strength

Press
3-3-3-3-3

WOD

400M Run
5-4-3-2-1 of following couplet:
- Push Press (155# / 100#)
- Burpees
400M Run

Saturday, April 14th 2012

WOD

- Row 1000M
- 11x Squat Clean and Jerk 135#/95#
- 50 Push-Ups
- 11x Squat Clean and Jerk 135#/95#
- 50 Sit-Ups
- 11x Squat Clean and Jerk 135#/95#
- 50 Box Jumps - 20inch
- 11x Squat Clean and Jerk 135#/95#
- 50 Pull-Ups
- 1000M Run

Friday, April 13th 2012

Strength

Deadlift
2-2-2-2-2

WOD

Every minute on the minute for 12 minutes
- 6 Wall Balls
- 6 Box Jumps
- 6 KB Swing 24kg/16kg

Thursday, April 12th 2012

WOD:

"Pheezy"
Three rounds for time of:
- 165 / 100 pound Front squat, 5 reps
- 18 Pull-ups
- 225 / 135  pound Deadlift, 5 reps
- 18 Toes-to-bar
- 165 / 100 pound Push jerk, 5 reps
- 18 Hand-release push-ups

Wednesday, April 11th 2012

If a Burpee were easy, it would be called an arm curl.

Strength

Upright Rows
8-8-8-8-8

WOD

10 Minute AMRAMP
- 5 Burpees
- 10 Pushups
- 15 Situps
- 20 Air Squats

Tuesday, April 10th 2012

Strength

Benchpress
2-2-2-2-2

WOD

5 Rounds for Time
- 6 Power Cleans 135# / 80#
- 12 Hand Release Push Ups
- 18 GHD  or Medicine Ball Situps

Monday, April 9th 2012

Strength

Backsquat
2-2-2-2-2

WOD

"Jackie"
- 1000 meter row
- Thruster 45/30  lbs (50 reps)
- Pull-ups (30 reps)

Saturday, April 7th 2012

WOD:

"Del"

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Friday, April 6th 2012

Strength

Benchpress
5-5-5-3-2-5

WOD

5 Rounds for time
- Deadlift (225# / 135#)
- 10 Burpees
- 15 T2B

Thursday, April 5th 2012

Strength

Power Cleans
5-5-5-3-2-5

Remember to log your max weight so that you can track performance! The goal is to get stronger, right?

WOD

2 minutes each with 1 minute rest in between each set. Max reps for each exercise in 2 minutes.
- Pullup
- Situps
- Double Unders
- Wall Balls (20# / 10#)
- KB Swing (24kg / 16kg)

Wednesday, April 4th 2012

Strength

Deadlift
5-5-5-3-2-5

WOD

5 Rounds for Time
- 21 Kettlebell Swings (24kg / 16kg)
- 15 KB Cleans (24kg / 16kg)
- 9 Box Jumps
- 1 Rope Climb

Tuesday, April 3rd 2012

This is how life works. Challenge is built into the equation; learning requires patience; problem solving is a key element to fulfillment; obstacles come our way every day.

World leader Winston Churchill gave a speech at his old school in the darkest days of WW2; he’d had a miserable time there and was considered a failure. He walked to the podium and surveyed the crowd of awe-struck students. “This is the lesson,” he said. “Never give in. Never give in. Never, never, never, never – in nothing, great or small – never give in, except to convictions of honor and good sense….”

Pretty much everything worthwhile comes at the price of investment. It’s not just that the reward is sweeter after the long haul.  It turns out that the process of getting from A to B is intrinsically worthwhile - regardless of the payoff at the end.  The key to success is perseverance.


Strength

Back Squat
5-5-5-3-2-5

WOD

- 400M Run
- 30 T2B
- 20 Burpees
- 10 Squat Cleans 115# / 60#
- 400M Run
- 10 Squat Cleans 115# / 60#
- 20 Burpees
- 30 T2B
 400M Run

Monday, April 2nd 2012

60 Minutes got it right last night with the segment, "Is Sugar Toxic?"  Check it out. It is about 14 minutes.  If you don't want to watch it, the answer is "Yes, it is very toxic!":



Strength

Push Press
5-5-5-3-2-5

WOD

10 min AMRAMP
- 25 Thrusters (45# / 30#)
- 15 DU (3 to 1 Single Substitution)
- 5 Ring Dips

Sunday, April 1st 2012

WOD

Strength

In Front of Mirror
3 sets of 15 rep Single Arm Curls
5 minute rest
3 sets of 15 rep Tricep Extension
5 minute rest
3 sets of 10 rep Standing Shoulder Fly
5 minutes rest

Cardio
10 minute warm up on Treadmill
30 minutes Step Aerobics

After all, it is April 1st....