Master WOD Archive 7.9.12 to 7.15.12

by Jason Jaksetic

WOD for 7.9.12

We hope that you were all out crushing long and intense workouts this weekend.  Did you log long miles to help further solidify your aerobic conditioning?  Get your strength routines in, too?  Time to schedule a day of light exercise to allow your body to heal.  If you don’t put active recovery WODs into your training you risk burning out and entering the danger zone of becoming flat and stale – or worse, injured.

CLICK HERE to read more about the importance active recovery WODs and how to schedule them into your training.

Tomorrow go for an easy swim or take a casual bike ride .  Being active is a great way to jump start the healing process – so a recovery day is not an excuse to stay parked on the couch, it is a chance to get creative and try new activities!  Just keep the intensity and duration or your workout low.  Leave the stop watch at home.


WOD for 7.10.12 brought to you by Gaspari Nutrition

Nothing ever comes to one, that is worth having, except as a result of hard work.
- Booker T. Washington

Tomorrow’s WOD is a killer combo of resistance training and cardio.  We love mixing it up and if you know anything about progressive fitness training, changing things up is the key to consistent results.

You’re going to be performing 7 total exercises. Now that doesn’t sound like a lot, but read on…

CLICK HEREto view tomorrow’s WOD by James Villepigue CSCS & Hobie Call and brought to you by Gaspari Nutrition.


WOD for 7.11.12

Always bear in mind that your own resolution to succeed is more important than any other.
-  Abraham Lincoln

Run 3-8 miles (with negative splits)

One of the single most important factors going into a workout is your mindset.  For this WOD make up your mind that you are going to negative split each mile.  This means that as your run progresses, each mile is performed at a faster pace than the previous mile.  Start out slow because once you get rolling there is no going back.  Make the last mile your best – let’s see what you’ve got!  Afterwards, be sure to jog a bit before a doing good stretch.


WOD for 7.12.12

Our life is frittered away by detail… Simplify, simplify.
- Thoreau

Don’t let yourself be paralyzed from action because you are confronted with two many choices on how to train – when in doubt, just start doing push-ups!

Power ½ Hour of Push-ups:
Grab a watch and pick a set number of push-ups to do each minute for 30 minutes.  After doing a set number of the push-ups at the start of a minute, you recover the remainder of the minute.

So, for example, if you want to do 120 push ups in 30 minutes, do 4 push-ups each minute on the minute for 30 minutes.   Perfect form and execution of each repetition should be your foremost goal, then worry about racking up big numbers.


WOD for 7.13.12

It is good to have an end to journey toward; but it is the journey that matters, in the end.
-  Ursula K. Le Guin

We get stronger one workout at a time.  Don’t let your mind get cluttered with plans and worries about the future when you can focus on the workout that is immediately before you.  Be present in your workout.  Enjoy it!

Warm up: 10 minute jump rope
5-15 pull-ups, 10-30 burpees, 5-15 burpee pull-ups
(repeat 3 times)
then, 1-3 mile run
cool down:  stretch


WOD for 7.14.12

Confidence comes from hours and days and weeks and years of constant work and dedication.
– Roger Staubach

The benefits of aerobic conditioning are many.  You accumulate them from spending more and more time training in your aerobic zone.  From augmenting endorphins to decreasing blood pressure, there are plenty of reasons to have a long run in your week.  Not to mention, if you are doing a Beast, odds are you are going to be out there for awhile.  Be ready!

Tomorrow go out for 1-3 hours.  Road is fine, but we find trails ideal for Spartan Race preparation – the more gnarly the better.


WOD for 7.15.12

Defeat is not the worst of failures. Not to have tried is the true failure.
-  George Edward Woodberry

Time for a monster workout.  This one may be intimidating, but you won’t know what you are capable of until you try.  Tired from running long yesterday?  Then this is the PERFECT workout to get your ready for your Spartan Race.

Start with a 3-4 mile run.  Let the first mile be your warm up, then gradually ramp up your intensity till you are finishing at race pace.

Immediately, break into the following strength routine:
50-200 body weight squats
20-100 push-ups
4 minute plank
50-200 lunges
10-50 burpees
50-100 crunches
optional:  Run 3-4 more miles.

Cool down with a good stretch.


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