WOD - "Active Recovery"

3 mile run.

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Awesome. I hope to start hearing more feedback though...

WOD - "Vitruvian Man"

Part I - Endurance
- About a 5.5 mile run
- Post run: 3 rounds of 30 second L-Holds and 30 second planks

Part II - Strength - Arms (perhaps Vanity would be a more appropriate term?)
- Preacher curls w/ EZ bar superset with skull crusher, 4 sets, 8-10 reps
- Dumbbell curls superset w/ rope push downs, 4 sets, 8-10 reps
- Reverse curls superset w/ triangle push downs, 4 sets, 8-10 reps
- 2 rounds of 10 burpee pull ups

Cooldown and Abs
- 25 buddy situps superset w/ 25 buddy leg throws (does anyone have a better way of describing that exercise?)

Enjoy the weekend, folks. I would say that tomorrow will be a rest day...but it's supposed to be so nice outside. We'll see.

Have a good'un.

WOD - "Fire Starter"

You're going to feel the burn with this one...

This is a combination of strength and functional fitness; max effort is expected in the latter half. Enjoy.

Strength - Back
- Deadlifts w/ barbell superset w/ naked pull ups, 4 sets, 8-10 reps
- Lat pull-downs superset w/ seated rows, 3 sets, 8-10 reps

Stamina - 5 rounds, 1 minute at each station:
- Rest station (you time your partners)
- SDHP w/ 95 lbs.
- Single arm dumbbell clean and press w/ 35 lbs. (switch hands each repetition)

**Each round is two minutes of work and one minute of rest (3 minutes total).

Give me some feedback regarding this workout...we may begin to incorporate more strength + functional fitness routines in the future.

WOD - "I am the Walrus"

Part I - 5 rounds for time:
- 400m sprint
- 25 buddy box jumps (you jump over your friend who is on all fours)
- 25 medicine ball slams

Part II - Chest Strength Routine
- Dumbbell incline, 4 sets, 4-6 reps
- Dumbbell flat, 4 sets, 4-6 reps
- Cable fly-and-row superset w/ close grip barbell bench, 3 sets, 6-8 reps

Core and Cooldown - 4 rounds of:
- 15 balanced pushups
- 15 trapbar shrugs
- 15 GHD situps
- 15 decline situps

Post times for Part I and weights for Part II. Have a good'un.

WOD - "The Macedonian" (Revised)

5 Rounds for time:
- 15 Pullups
- 15 Box Jumps (24” Box)
- 25 Double Unders
- 15 Kettlebell Swings (1.5 pood)
- 15 Toes-to-Bar
- 5 Power Cleans (135 lbs.)

WOD - "Heads, Shoulders..."

Part I:
Stamina - Functional Fitness, 3 rounds for time:
- 30 wall balls (20 lbs.)
- Buddy Drag, 30m(?)
- Buddy Pull, 30m
- Fireman carry, 30m
- Bear crawl, 30m

Tabata - Chest, legs and abs, 4 rounds (20 seconds on, 10 off):
- Pushups
- Situps
- Squats

Part II:
Strength - Shoulders
- Seated military press w/ dumbbells superset w/ front raises, 3 sets, 8-10 reps
- Upright rows w/ barbell superset w/ lateral raises, 3 sets, 8-10 reps
- 3 rounds of: Trapbar shrugs (8-10), wall climbs (5) and floor sweepers (22)

Stretch for cooldown...have a good'un.

Part II - Functional Fitness...again!

Strength - Legs
- Overhead Squats, 3 sets, 6-8 reps
- Box Squats, 3 sets, 6-8 reps

Stamina - 3 Rounds for time:
- 500m C2 Row
- 33 Barbell Squat Thrusts
- 33 Explosive Pushups
- 33 Buddy Sit Ups

Post times.

Part I - Functional Fitness

- 30 front/back burpees

Rest 2 minutes

- 200m sprint
- KB swings x 21 (53 lbs.)
- Wall climbs x 10
- 200m sprint

Rest 2 minutes

- 400m sprint
- KB swings x 15
- Wall climbs x 8
- 400m sprint

Rest 2 minutes

- 600m sprint
- KB swings x 9
- Wall climbs x 4
- 600m sprint

Rest 2 minutes

- 30 front/back burpees

Post times. Have a good'un.

Rest Day

Enjoy it...we don't have many of 'em.

WOD - "Is it over yet?"

Alright. I don't typically post our morning workouts on here, but I think it's time to start. Thanks to a Mr. Coler (and Sons), those of us participating in the bulldog program are getting a fair share of pain dished out to us three days (mornings, to be exact) a week. Posting both workouts will provide you guys with more options when determining your WOD - let me know what you think. Enjoy.

Part I - "Fartlek Course"
- A 5 mile evolution: 1 mile to Beekman Park, 1/4 mile sprints with 2 minutes of cals (various exercises from bodybuilders to bear crawls) at each stop for 3 miles, 1 mile back to the Unit. Upon our return, we did 50 perfect-pause pullups and stretched.

Part II - WOD - "Shoulder Strength Routine"
- Seated dumbbell military press superset w/ front raises, 3 sets, 8-10 reps
- Upright barbell rows superset w/ lateral raises, 3 sets, 8-10 reps
- Smith machine front shrugs superset w/ resistant pullovers
- Smith machine back shrugs superset w/ tricep pushdowns

Feeling totally smoked. Tomorrow looks like a good day for a rest day!

Have a good'un.

WOD - "Deadly Deadlifts"

Strength - Back
- Pull-ups; 3 reps weighted, 3 reps un-weighted deadhang, 4 reps kipping - 3 sets
- Deadlift w/ barbell, 4 sets, 4-6 reps
- Cable seated pulldowns superset w/ seated cable rows, 3 sets

Cooldown
- 3 x 400m Sprints
- 15 Toes-to-bar superset w/ 30 cable crunches - 3 sets

Have a good'un.

WOD - "Chest Strength Routine"

Started off the day with a simulation of the OCS endurance course. I think it smoked everyone!

Needless to say, our daily functional fitness void was filled...we chose to do strength in the afternoon. Enjoy.

Strength - Chest
- Flat Barbell Benchpress, 12 sets, 2 reps, 20 second rest b/w sets
- Incline Dumbbells, 4 sets, 6-8 reps
- Shrugs, 4 sets, 10 reps

Cooldown - Track abs

WOD - Crossfit.com: "The Hammer"

Crossfit.com inspires most of the functional fitness workouts we put together. Typically, we piece together our own WODs in efforts to really push ourselves. Today, however, the experts at crossfit.com are calling everyone out with a devilish Hero Workout. Today's WOD is vicious.

Check it out: crossfit.com - "The Hammer"

WOD - "Friday, Funday"

Started the day with a nice 7 mile hike...and a killer workout afterwards. Enjoy.

Strength - Chest, Biceps & Triceps
- Dumbbell incline bench, 3 sets, 6 reps
- Dumbbell flat bench, 3 sets, 6 reps
- Tricep-pulldowns, 3 sets, 8-10 reps
- Bicep cable curls, 3 sets, 8-10 reps
- Trapbar Shrugs, 4 sets, 8-10 reps
- Dumbbell curls, 4 sets, 8-10 reps

Core & cool down
- 100 MC crunches to buddy-leg-raises (someone else pushes your legs to the deck)

Post weight used. Have a good'un.

WOD - "Filthy Fifty"

Stamina - Fifty (50) repetitions of each exercise for time:
- Pullups
- Burpees
- Kettlebell Swings w/ 53 lbs.
- Box jumps on 24" platform
- Wallballs w/ 20 lbs.
- Push-press w/ 95 lbs.
- Toes-to-bar
- Double-unders (jump rope)

Post times and comments. Have a good'un.

WOD - "Back in action"

Strength - Legs and Shrugs

Warm-up and precursor:
- Overhead squats, 3 sets, 6-10 reps
- Squat cleans, 3 sets, 5 reps
- Suitcase squats, 3 sets, 5 reps each side (135 lbs.)
- Trap bar shrugs, 3 sets, 10 reps

Main event:
- Box Squats, 12 sets, 2 reps w/ 20 second break b/w sets (GO BIG OR GO HOME!)

Cooldown & Core:
- 1st round Circuit - 45 second L-holds, 45 decline sit-ups, 45 GHD sit-ups, 40 side-bends w/ 45 lbs.
- 2nd round Circuit - 30 second L-holds, 30 decline sit-ups, 30 GHD sit-ups, 30 side-bends w/ 45 lbs.

It feels good to be back...enjoy the workout and happy training.

Downtime

Folks - Unfortunately, I won't be able to workout today or tomorrow (Monday & Tuesday). Posts will resume on Wednesday, 11 April.

Don't worry...I will be sure to haze myself accordingly soon enough.

Active Recovery Day

Your choice of:
- 1000m C2 (Row Machine)
- 4-5 mile run
- 1000m swim

I made some bad decisions with a large pizza last night...so the wife and I decided to run a few miles this afternoon. Nine of them to be exact.

Have a good'un!

WOD - "Chest Strength Routine"

A functional fitness routine this morning...strength in the afternoon...life is grand!

Strength - Chest
- Dumbbell Incline, 4 sets, 8-10 reps
- Dumbbell Flat, 4 sets, 8-10 reps
- Cable Flies, 4 sets, 8-10 reps

Strength - Shrugs & Abs
- Circuit of trap-bar shrugs, decline situps, knees-to-chest and GHD situps, 3 rotations, 10 reps.

Post weight used.

Have a good'un!

WOD - "The Richard Simmons"

Burpees. The exercise that everyone hates to love. We will be doing 45 of them today...with a box. Enjoy.

Stamina - 3 rounds for time:
- 15 Burpee Box Jumps
- 15 Wallball Shots (20 lbs.)
- 15 Medicine Ball Slams (20 lbs.)
- 15 Pullups

Post times. Happy training.

WOD - "Shoulder Strength Routine"

After completing a 4 mile run this morning, we decided to focus on strength in the afternoon...enjoy.

Strength - Shoulders
- Front-thrusters w/ barbell, 4 sets, 4-6 rep range
- Shrugs w/ trap-bar, 4 sets, 8-10 reps
- Seated military press superset w/ front raises, 3 sets, 15 reps
- Lateral raises, 8-10 reps, superset with wall climbers, 3 reps, 3 sets

Cooldown and Core
- 2 rounds of: (12) Floor Sweepers (135 lbs.), 30 second Planks, (10) Shin-to-Chest rockers (45 lbs.), (10) Knee Raises

Post weights used. Have a good'un.

Small talk...

I am happy to see that people are taking advantage of our workouts - keep up the good work! I don't know about you guys, but by the end of each week I am looking forward to some much deserved rest.

At any rate, there have been some inquiries regarding nutrition, supplements and recovery / rest. If you refer to "Our Favorite Links," you will find some useful resources. My primary nutritional outlet is Mark's Daily Apple - the author, Mark Sisson, debunks popular nutritional myths and shares his dietary habits with readers.

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**UPDATE: Check out this interesting article on grains: http://www.marksdailyapple.com/why-grains-are-unhealthy/#comment-734862

Let me know what you guys think.
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Supplements have been a matter of debate since whey protein began to hit the shelves. Many of us use a pre-workout supplement (N.O. products) and post-workout recovery drink (whey protein). If you want to introduce supplements into your routine, do some research. Figure out what you need (energy, rapid recovery, focus, etc.) and browse various bodybuilding forums to find the product you're looking for. A good place to start: discussbodybuilding.com and bodybuilding.com - both of these websites have customer reviews and detailed descriptions of each product they carry.

Finally, rest and recovery. Sometimes, the best thing you can do for those sore muscles is to work them out. You will find that we occasionally post WODs titled "Active Recovery Days." These days are simply designed to get the blood flowing throughout your body and losen up areas of fatigue. Now, rest days (doing absolutely nothing) are extremely important, especially if you follow a schedule that lacks periodization like ours. Two rest days per week are ideal...but if you find yourself going stir-crazy, you may limit it to one and substitute the other for an active recovery day. A rule of thumb I use: I try to be totally repaired and fatigue-free every Monday.

I hope you find this information helpful. If you would like to discuss any of this further, don't hesitate to hit me up.

Happy training.

WOD - "Where the wind blows..."

As we were trying to determine the type of workout we should pursue today, there were two things we were sure of:
1. We need to deadlift.
2. We need to sprint.

In short, the Major came up with a delightfully destructive WOD consisting of just that - deadlifts and sprints. Enjoy.

Stamina & Strength (I am including the weights that the Major and I used as a reference for all the hard chargers out there):
- Deadlift x 6 (N: 275, F: 225), Rest 15 seconds, 600m Sprint, Rest 30 seconds
- Deadlift x 5 (N: 285, F: 245), Rest 30 seconds, 400m Sprint, Rest 45 seconds
- Deadlift x 4 (N: 295, F: 265), Rest 45 seconds, 200m Sprint, Rest 60 seconds
- Deadlift x 3 (N: 315, F: 275), Rest 60 seconds, 200m Sprint, Rest 45 seconds
- Deadlift x 4 (N: 295, F: 265), Rest 45 seconds, 400m Sprint, Rest 30 seconds
- Deadlift x 5 (N: 285, F: 245), Rest 30 seconds, 600m Sprint, Rest 15 seconds
- Deadlift x 6 (N: 275, F: 225) - Rounds complete.

Your overall time should include your resting periods. Post results / feedback. Have a good'un.

WOD - "Leg Destruction!"

Since most of us participated in a crossfit(type) workout this morning, we decided to make today another strength day. Enjoy.

Strength - Legs
- Overhead Squats, 3 sets 6-8 reps (max. weight should be 95 lbs.)
- Box Squats, 4 sets, 6 reps (max. weight possible; stay in rep-range)
- Suitcase Squats, 3 sets, 5 reps each side (135 lbs.)

Cooldown and Core
- Superset box jumps (w/ at least a 24" box) and pistols, 3 sets, 5 reps
- Killer 100's (Abs - get with me if you're interested)

Post weights for Box Squats. Have a good'un.

WOD - "April Fools!"

Stamina - 5 Rounds for time:
- 5 Barbell Clean & Press
- 5 Barbell Sumo-Deadlift High Pulls (SDHP)
- 7 Burpee Box Jumps (24" Box)
- 9 Pullups

Stretch for cooldown. Post times and weight used for cleans & SDHPs.

NOTE: If you guys have any questions regarding exercises let me know! Post a question on this forum and I will be happy to respond. Also, if you guys are doing these workouts post your times/results! I need to know if anyone out there is actually doing this stuff (besides MIDN Grossi).

Have a good'un.