Archive for September, 2010

Oct 1st week 4

Posted in CC WOD on September 30, 2010 by oldcountrystrong



5×3 (5-10lbs heavier then last week) followed by 5 high box jumps after every set.

Box Jump: Focus on a vertical torso jump


3×9 (my neck doesnt fit in my sweatshirts anymore)


3 x Max Lac. Ball Pullups

Sept 30th week 4

Posted in Rest Day on September 29, 2010 by oldcountrystrong

Rest Day

Lots of mental battles in the gym today. I could yell, give you guys shit, tell you weakness breeds weakness, or to straight harden the fuck up. But this Cycle is about becoming more confident in these complicated movements. It’s hard, and it’s heavy. So heavy that my BONES hurt and I write this post with monkey claws from my run in with the Beast. I wrote this response to James in the comment secti0on I think it applies to everyone.

We all I have off days. I’ve had alot this cycle, but thats what this is. It’s training, thats what makes you better brotha. Just shake it off Arden Cogar, Jr. who is a a champion lumberjack and kettlebeller and hell of a lifter post videos all the time on his training, One really helped me once. He just kept missing his lift, didnt ever hit one. He walked up to the camera at the end of his session and simple stated, “Just didn’t have it today.”

Days when I’m missing or my timing feels off I think about that and except it. My Pap always use to tell me “If you caught a fish every 5 minutes it would be called CATCHING not FISHING.”

Well I was always a smart ass (it’s why I’m tough now), and always would respond “Well CATCHING is a hell of a lot more fun then FISHING.”(Smartass).

That’s where my saying to you guys that “If you pr’d everyday you’d be a world champ”, comes from.

Pr’ing is fun but working for it and earning it is better….”


Sept 29th week 4

Posted in CC WOD on September 28, 2010 by oldcountrystrong


Establish 1RM Clean and Jerk

KettleBell Conditioning

“Just got done with this one. It came the way of San Francisco CF via Matt Chan. I got done with the last round and had monkey claws for hands. Enjoy!” – John Welbourn

One Minute On…One Minute Off…for 10 minutes.

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 1000 meter row

Sept 28th week 4

Posted in CC WOD on September 27, 2010 by oldcountrystrong

Conditioning WOD

5 x 30 yard Prowler Sprint/100 yard Sprint

We are in week four now, we all need to be taking care of ourselves. Diet, recover, everything we’ve talked about. I don’t know if I’m the pot or the kettle today but take care of yourselves.


Sept 27th week 4

Posted in CC WOD on September 26, 2010 by oldcountrystrong


Snatch Balance (Bulgarian Bitches)

Establish 1rm for the day then 85%x1, 75%x1, 70%x3


“Heavy Grace gets jumped”

Perform 30 full clean into thrusters at the heaviest weight you can. Every fifth rep do 20 doubleunders.

“HRNT” – The translation from ancient Summerian Barbarian dialect for GET SOME

Sept 25th week 3

Posted in CC WOD on September 24, 2010 by oldcountrystrong


3 Rounds

Run 800 Meters
30 Boxjumps 24/20
50 Pushups

You’ve been slobberknocked, I wont be in tomorrow I’m working out really early because I’m going to the mobility cert. I believe that Scotty will be in at 9 but I’ll double check and post to comments if this is true. If you cant make it in for one of the classes this is one you can do on your own at a track. Field trips are fun.


Sept 24th week 3

Posted in CC WOD on September 23, 2010 by oldcountrystrong



5×3 (5-10lbs heavier then last week) followed by 5 high box jumps
Again focus on a vertical torso on the box jumps.


3×8 (shit your lungs out heavy)


3 x max reps handstand pushups
Get as reps as you can strict before you start kipping