Halloween Beatdown

It is once again time for our holiday beatdown. This time the nasty Sumo Deadlift High Pull will join us in our Beatdown rendezvous. Don't forget your costume!

Halloween Beatdown
10 minutes on the clock to complete:
500m Row
20 over-the-bar burpees
max rep SDLHP (95/75lbs.)

So.....Do your row, knock out your burpees, then use the remaining time to do as many Sumo high pulls as possible. Pictures to come....

Weekly results

Freakin Weekend

Fantastic week of training! PR's were crushed, daring feats of athleticism were performed (wall climbs), and new members joined rank. Now let's eat for fuel and live out our weekend with joy. You have died a little to live a lot, now let's go live it up!

Endurance Day

4 rounds:

500m row
2 minutes rest

These are all out time trial efforts. Try to set a pr on at least one of your efforts.

Heat 'em up

1 minute row (cal)
:30 second rest
1 minute thrusters (75/55#)
:30 second rest
1 minute kettlebell swings (1.5/1pood)
:30 second rest

3 rounds for max reps

Farmers Carry

Strength: 10RM dumbbell squat clean

5 rounds for time of:
10 toes to bar
50ft. Farmers carry 2x(95/65#)
50ft. Broad jumps
2 Turkish get-ups (1.5/1 pood)

THE KIPPING PULLUP
If you haven't yet mastered the kipping pullup, then it's something we should work on. We want to be good at both the kipping and strict pullup. The kipping pullup allows for more work, faster. Increased work in less time makes POWER increase! High power output is good.

The kip

The top

365!

This is the 365th post to the Paradox Strength & Conditioning sight. Thanks for following our 1 year of WOD's!

Complete as many rounds as possible in 20 minutes of:

2 rounds of Cindy
400m run

so....
2 x (5 pullups, 10 pushups, 15 air squats)
400m run
= 1 round

As you know, we eat for fuel around here. Let's celebrate some of the amazing meals we make. Capture your amazing meals and send them in so we can share them over the next few weeks.

Fire up the grill. Charcoal is awesome.

Season your meat of choice. In this case it's lemon pepper chicken.

After a quick sear, top shelf them and close the lid.

The final product an hour later. Crush good food often.

Weekly results

Click to enlarge

Endurance Day

Tabata Protocol!
choose run, row, or Airdyne

:20 seconds on
:10 seconds off
8 rounds

These are all out efforts

Results

Overhead

For time:
400m run
21 shoulder press (95/65#)
400m run
21 push press (115/80#)
400m run
21 push jerk (135/95#)

Remember, you have to get it off the floor every time you drop it!

30's

21-15-9 reps each of:

Double unders
Weighted situps (45/25#)
30" box jumps

Finish each round with a 100' bear crawl.

The Chief

5 rounds of:

3 min AMRAPs consisting of:
3 power cleans (135/95#)
6 pushups
9 air squats

Rest 1 minute between rounds.

Endurance Day

12 sprints
40 yards each
On the 1:30

These are all out efforts!

Bastrop

The town of Bastrop was decimated by the Texas wildfires and every aspect of these folks lives have been affected. This WOD is for the people of Bastrop.

Every minute on the minute for 10 minutes:
7 kettlebell swings
3 burpees

Followed immediately by 6 minute AMRAP:
Buy in: 200m run (men 45# / women 25#)
30 shoulder to overhead (45# / 25# bumper)
100 ft broad jump

DB snatches

Strength: find 2RM shoulder press

3 rounds for time of:

21 dumbbell snatch right hand (40/20#)
11 chest-to-bar pullups
21 dumbbell snatch left hand
11 chest-to-bar pullups

3 Rounds

Strength: find 5RM hang power clean

3 rounds for time of:

15 hang power cleans (135/95#)
15 burpees

Go fast! Move the bar quickly, get up and down, and be deliberate in each movement you make.

Weekly Results

6 Oct 2011 results

Monday and Tuesdays to follow.

Freakin Weekend

Clocked in at 0530 doing work

Kipping pullups

Check out this video on YouTube:

http://www.youtube.com/watch?v=6Z-6UPX_LC4&feature=youtube_gdata_player

If you're under 60 and can't crush pullups, let's do work!

If your hands rip and tear to absolute shreads when performing high rep pullups, knees to elbows, toes to bar, etc. then you need not worry. Go to Again Faster and grab a pair of their grips. I just ordered a pair for myself to see how they do. They could save your poor phalanges!

Tough and Junk

Bon and I will be participating in the Tough Mudder this weekend so no Friday classes this week!

From cfjax.com

Within 10 minutes, Back Squat the following using one weight / load:
The weight you choose will determine the number of reps to complete.
Men 9000#
Women 6000#

Rest

In 8 minutes, Push Press the following:
Men 7000#
Women 4500#

Rest

In 6 minutes, deadlift the following:
80% of 1RM for max reps

Recovery Day

Sleep hard, rest, prepare.

TeamWOD

In teams of 2 complete the following for time:

1 man plank / 1 man pushups x 122
Tire flips x 22
Airdyne x 50 cal
Wall ball shot passes (11' / 8')
Human wheelbarrow x 6 laps
Slamball and catch x 30
1 pop fly catch

30 minutes

Complete 3 rounds for time of:
800m run
30 kettlebell swings (1.5/1 pood)
30 pullups