Relative Strength

A friend of mine recently expressed some interest in wanting to start training in the Paper Street Gym (My Garage). He was reluctant to start without first getting some supplement that he claimed would, "blow him up".

This got me thinking. I knew that the experts at CrossFit and Gym Jones didn't base the progress of fitness on how fast you could get "blown up". In fact they don't seem to put much stock into bulk at all.

In Mark Twight's essay on Relative Strength he does a great job of explaining the concept.

READ HERE

WOD

For Time:

21-15-9

Pullups
KB Swings
KB Thruster

WOD

Two rounds for reps of:

Push-ups, 2 min
Pull-ups, 2 min
Squats, 2 min
Sit-ups, 2 min

Rest 2 min between rounds

WOD

"Helen"

3 Rds for time:

400 M Run
21 Kettlebell Swings
12 Pullups

It's only been about a month since we've done this one, but I just felt like it.

WOD

Light "Fran"

21-15-9

KB Thrusters
Pullups

3...2...1...Go!


WATCH WHAT YOU PUT IN YOU PIE HOLE

Rest Day/Make Up

I have to make up for yesterday's WOD. I had to run to Tulsa to meet my new nephew Brooks.

WOD

5 Rounds For Time:

15 Burpees
10 HSPU
400m Run

WOD

KB Complex

Complete 8-6-4-2 reps of the following movements plus ten pushups at the end of each round. KBs are not to be set down until completion of the round.

deadlift
bent over row
hang clean
front squat
pushpress
deadlift
+10 pushups

GOMAD

Started GOMAD Program today in an attempt to put some weight on while maintaining 3-1 WOD schedule. Program involves consuming a gallon of whole milk a day. I'll post any significant results.


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WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Rest Day

WOD

Max Rounds

Minute 1 - 1 Plyo Push-up
Minute 2 - 2 Plyo Push-ups
Minute 3 – 3 Plyo Push-ups
Minute 4 - 4 Plyo Push-ups...

With a continuously running clock do one plyo pushup the first minute, two plyo pushups the second minute, three plyo pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WATCH DEMO

Wii The People

Are we raising a nation of out of shape donut eaters? This article recalls the days of the Presidential Fitness Award. Remember that? I remember Alicia Avant riping off like 20 Pullups. My humiliation followed...

READ HERE



Source: CrossFit KC

WOD

For Time:

10 KB Clean and Jerks
1 Weighted Pullup
9 KB Clean and Jerks
2 Weighted Pullup
8 KB Clean and Jerks
3Weighted Pullup
7 KB Clean and Jerks
4 Weighted Pullup
6 KB Clean and Jerks
5 Weighted Pullup
5 KB Clean and Jerks
6Weighted Pullup
4 KB Clean and Jerks
7 Weighted Pullup
3 KB Clean and Jerks
8 Weighted Pullup
2 KB Clean and Jerks
9 Weighted Pullup
1 KB Clean and Jerks
10 Weighted Pullup

WATCH DEMO

Coy really punished himself on this one.

WOD

For Time:

10x Pull-up
20x KB Swing
30x Box Jump
40x Push-up
50x Sit-up
40x Burpee
10x Pull-up

Scaled down for the newer guys. GJ prescribes 60 Burpees. Without Coy and Chip, I'll have no excuse but to do as Rx'd. So please...show up.