Emily finishes up a new personal record with five deadlifts at 80 kg (176 lb)!
WOD 100310
Three rounds for time:
Run 750 meters …Three rounds of: …10 knee to elbows …10 squats
You will begin each round with a 750 meter run. Following the run, you will complete three rounds of 10 knees to elbows and 10 squats. That’s one round. The full workout contains 2,250 meters of running, 90 knees to elbows, and 90 squats.
“You can’t come in my kitchen, kick my dog, and take a box of ball points!”
WOD 100309
Deadlift 5×7
Peruse the internet and you see lots of weightlifting rep and set schemes. There’s no magical combination. The number of sets we’ve come to appreciate for all our strength days is seven. Seven sets of one, two, three, and five reps seem to be fulfilling our need to move heavier and heavier loads.
Our seven sets start at 80% of rep max and proceed to 85%, 90%, and 95% before attempting a personal record with 101% plus. We then finish off with two drop sets around 90%.
Shannon and Kevin go overhead with heavy push-presses.
WOD 100301
Clean & jerk 1×7
What does 1×7 represent? We read it as 7 sets of 1 rep. Whether it’s a 1, 3, or 5 rep, we handle it in the same way. We start warm-up sets at 50% of rep max (RM). 80% of RM starts our first work set.
If we’re working on a strict strength move, like the deadlift, the progression is usually pretty straight forward: 80%, 85%, 90%, 95%, +101%, 90%, 90%. Or something very close to that.
However, with the Olympic-style lifts, there’s usually more variance in load progression, due high skill demand, but the work sets still begin at 80% RM.
An athlete’s progression may look something like this: 40 kg, 45, 47.5 miss, 47.5, 50, 52.5 miss, 52.5. Seven work sets with two missed lifts.
Vicky Pounds is providing Missoula’s youth a great opportunity in track and field. I’m grateful for having been brought on as the team’s strength and conditioning coach!
Vicky is a very knowledgeable coach and her young athletes are attentive and highly motivated during training sessions. Making working with the team a real pleasure!
WOD 100226
Hit The Deck
Use a standard deck of cards containing two Jokers. Remove all the face cards (Jacks, Queens, and Kings). Shuffle the remaining cards in the deck, and deal the top seven cards face up. Complete all the work represented by the cards before dealing the next hand, where each suit is:
Hearts = Deadlifts, 100 kg
Clubs = Ring dips
Diamonds = Pull-ups
Spades = Weighted sit-ups, 55 lb
Jokers = Run 750 m
Aces = 1 rep. All other cards are taken at face value.
The story that I heard from the mother of this little girls best friend, and neighbor, was that when the scumbag grabbed her, she bit his hand and started kicking him. Eventually he let her go and ran off. She ran home, told her mom, and her mom called the police.
This little girl effectively defended herself against a full grown male, without any training. How’d she do that?
Tony Blauer’s Personal Defense Readiness training teaches us there are three things a bad guy wants:
your property
your body
your life
And three things he doesn’t want:
to get caught
to get hurt
to take too long
It appears that this little girl may have stymied this guy’s plans of abduction on all three fronts, effectively allowing her to get away.
As parents, it’s important to give your children permission to fight to protect themselves. They need to know that they won’t be in trouble with you if they decide to fight to protect themselves, whether on the street or on the school playground. Whether it’s their classmate, scout troop leader, or teacher; they have the right to defend themselves.