Lyon

We love to lift heavy things fast. We love to eat meat. But, we don't like cardio. What is cardio? Do we have to do it since its so "boring"? Monostructural exercises are important as we use the oxidative metabolic pathway. I don't care if it's your sport, lifting or even gymnastics. Do it cause it will support your fitness. Try out those Stairs on Lyon st. Do some repeats. Bring a kettlebell with you while you are at it. Hit:20 kbs then run those mothers afap. Then repeat that 4 more time for a total of 5 rounds. Respect the joggers, personal trainers and cardio whores who run there. Shirt-less is optional. Aod-oing-my-cardio

a little tastiness for you

A. snatch balance 3 rep on every 90sec . start with 45/95#, add 10/20# each round until you fail

B. This part starts the immediate after you fail "A":  1- 70-80%% snatch, 5 burpees on the min for 10min

C.  Start "C" once you fail to complete "B" or after the end of the 10th min.
     7min for rounds and reps: 5 hspu, 7 chest to bar pullups, 30 dubs
rest 2 min
D. 3x unbroken muscle ups( no false grip) max rep ghd situps in 1min. rest 1min and repeat.

do this and come out alive

A. death by clean  at 85/135 up to 10min. if you fail at a min; then stay 1 rep lower and try to hit that rep scheme. if you fail again then minus 1 more rep. continue up to 10min
rest 2min
B. 8min amrap of 3 muscle ups or 5 kip/5 ring dips( negative if needed), 5 db hpc(50/35), 25 air squats
rest 2min
C. 5 min amrap of 20 lunges with 25/10# plate held against chest, 10 box jumps(20/24), 5 burpees
rest 2 min
D. 3 x of 90 sec of  row 300m then max rep pvc ohs; then rest 30 sec- keep track of total reps.
A. post total reps
b. post rnds and reps
c. ""
D. post reps

20 weeks

On Nov 9th 2011 I tore my Acl, mcl, and meniscus. I got surgery on Dec. 20th 2011. 4 weeks after my surgery I was doing Body weight box squats off a 30 inch box. I was doing everything i could without loading my meniscus. Every week I did just a little bit more till I started to feel some pain. Just last week I box squated 365# for a triple with a SS bar.

Now Approximately 22 weeks later(Today) I did my first running Wod: Tillman

Many people are afraid to do more. We do more because we know it is better for our highly adaptable body. When we do more it is to allow us to have a healthier lifestyle ie. eating a tad bit cleaner, getting your zzzz, having your fish oil, or squat heavy when the Doc says you should not. So, for this week, make a better decision  because you will be able to do more.

Coach AODecisions, Decisions, Decisions

RE-VAMPING THIS B.

Over 2 years and have gone by. I have an awesome lady and two little boys. My goal- to conquer the world; with everyone.
My plan is to help out the CF community( as well as other fitness communities) with nutrition, proper programming, consistent training with sound technique and how to recover so "you" can also all rule the world. The average athlete will be above average and the elite will excel amongst the best.

Todays is how about what to  eat.
Zone, paleo or what ever the heck you want to do, what matters is that you fuel yourself with something good. If you want that plate of pasta which will give you the gluten poo#s; then have it. Also, owe yourself 50 burpees since your gut is now inflamed-Tim... There has been a great demand from my clients for staying clean so, this is my attempt to help them all out.For Dinner we are having BBQ flank steak marinaded with lime and cilantro, guac, and broocolini. For dessert 1 cup of berries- i like blackberries and T loves strawberries.

If you are wondering what wod to do today or even later this week.. Try this. 

3 back squat on the min for 10min- 275#

2 power clean on the45 sec for 8min - 225#

1 power snatch on the 30sec for 6 min 185#

then do a fun row piece ie tabata

I saw this and could not stop laughing- enjoy.

AODtm