Today’s workout calls for Atlas stones. Who’s Atlas? And why can’t he pick up his own stones?
According to Greek mythology, after the Titan Atlas went into battle against the Olympian gods for control of the heavens, Atlas was sentenced by Zeus to bear the weight of the heavens on his shoulders.
Thankfully, you won’t need to do that in today’s workout. You will, however, need to get a big, round object over your shoulder as many times as possible (among other things).
Monostructural fun day! Once you pop, you can’t stop!
Break the slam balls into 2-3 sets as needed; keep breathing throughout. You should push nearly to redline, but not to the point where you dog the rest of the movements. Slam balls should feel like 85-90% effort by the end … then just HOLD ON!
12 minutes, alternating between: Min 1: as many rounds as possible of 4 alternating lunges + 4 PERFECT push ups Min 2: 150-m run/row or 40-s bike
2 rounds: 12 deadlifts (185/125) 12 burpees over bar 200-m run
2 rounds: 9 deadlifts (225/155) 9 burpees over bar 200-m run
MissFit: (115/75) (135/95) (155/105)
Score is combined time, INCLUDING rest!
Sub 25:00 should be very doable if you move quickly through the burpees. You WILL get tired, but do not let yourself stay on the ground! Moving slowly through 2-3 reps is better than stopping. Take your breaths before picking up the barbell, but transition as quickly as possible through everything else!
Burpees are lateral over bar, not bar facing—stay low and move FAST.
This one is all about stamina! It’ll be hard to keep moving through the first and second rounds, but just keep moving!
Pistols and step-ups will really challenge your balance after the row and box jumps, so try to find a rhythm or flow to help. Big sets on pull-ups/ring rows. Try to get through a third or more (e.g., in the 42: 18-14-10; 30: 12-10-8; 18: 8-6-4)
In Teams of 2, for total time:
Row 1000m (split as needed)
“Karen” 150 Wallballs (20,14)
“Isabel” 30 power snatches (115/75)
“Grace” 30 Clean & Jerks (115/75)
800m run (split as needed)
Rx+: (135/95) BOTH row and run 2k/1mi
Out the door by 30 min, regardless of where you are 🙂 You go, I go. Keep moving with fast single reps as needed or small sets. While each workout is a sprint, you’ll have to keep a steady cadence to have “gas” at the end.
I received a great question from one of our favorite people last week:
“Do you or any of the other coaches have some recommendations for snacks? With summer here, I’m looking for suggestions of things that are easy to grab on the go, take with me places, etc.”
We polled the coaches and pulled together a nice list we thought we’d share with you.
–Epic low-fat pork rinds. I eat these a LOT. You can eat a whole bag and it has no carbs, 55 g of protein and 12 g of fat. They’re tasty and crunchy!
–Blueberries, raspberries, strawberries, blackberries. No fat; not even very high in carbs. I like to mix them up when they’re in season and eat them by the cupful.
–Frozen mixed berries. Put a cup of them in a bowl, sprinkle with cinnamon and microwave for 30-60 seconds. Makes for an amazing treat!
–Pure protein bars. I don’t like to overdo it with the bars ’cause they’re essentially healthy candy bars … but who doesn’t like CANDY BARS??? These have a good macro ratio (better than most) with 20 g of protein and 17 g of carbs.
–Popcorn. I like to make it at home. I use avocado oil from Costco and put about 1/2 tablespoon of butter in the microwave (in a measuring cup like this one). It’s one of our go-to Saturday (and Sunday) treats that I always look forward to. If you want it done for you, get some individual-serving-size bags to keep you from overeating.
–Treats. I like to finish the day with some sort of treat after dinner. Usually, it’s two pieces of Dave’s Killer Bread (thin sliced) with Skippy on it. Sometimes if I really want to go wild, I’ll do one of these Justin’s peanut butter single packs in different flavors.
–Mind the macros. I’m always conscious of hitting my macronutrient numbers, which usually starts with protein. So I make sure I keep some high protein/low-fat options around like Sprouts pastrami, “Ascent” protein powder or the pork rinds above.
–If I need a quick and dirty source of fat, I take some liquid fish oil or macadamia nuts.
–For pure carbs, most fruit or dried fruit will do. Dried fruit is very dangerous, though—one handful can equal 3 apples.
–For the kids, I always keep little packs of apple sauce, lots of fruit, deli meat (Tiger loves salami), and a mixed-veggie tray we get from Costco.
–Go-to snacks: Epic jerky sticks or pork bags, Greek yogurt with fruit, avocado and balsamic vinegar. I always keep hard boiled eggs around and top with mayo and salt (also makes a cheap trip to Whole Foods instead of the hot bar). Celery and natural almond butter. For “purse snacks” for the family, I always keep Epic sticks and Marcona almonds from Trader Joe’s pn hand, and Jeffrey likes Rx bars. We keep pork rinds in the glove compartment!
Snacks don’t have to mean junk food, and healthy snacks don’t have to be boring.
Try some of our coaches’ suggestions above and let us know what you think!
Summer of Skills:
Our next few skills sessions will be:
7/10: Running Skills with Jenny Maier* 7/17: Rowing with Lauren Nielsen* 7/24: Oly Skills (Clean) with Nathan Loe* 7/31: Oly Skills (Jerk) with Nathan Loe* 8/7: Oly Skills (Snatch) with Nathan Loe*
Is there something you’re dying to learn more of? Please drop a line to firstname.lastname@example.org.
Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45 a.m. Cost is $20 for members; $25 for non-members. Our regular 5:45-a.m. Group Coaching class will continue as scheduled.
Oakland Tri and Alcatraz Swim
Now that the Hero Challenge is done and dusted, the coaches are training for two upcoming events. More info to come, but the more the merrier! Give us a shout when you sign up!
A bit longer than the traditional Annie sprint, you’ll have to pace this to keep your double-unders together! This is a test of coordination and stamina. You should (hopefully) feel like this is all downhill after the 30s!
A. Back squat waves (TRAIN) (on the 2:00) 8-6-4 65-70-75%
You’re working up to something moderately heavy … backing off … then working up a bit heavier. Get tight and grease the groove in the early sets. Stick with these sets—the last 4 should be tough!
10-burpee penalty on the spot each time you break the set of wall balls. TWO scores today—one for each round.
Staminaaaaa! Big test of muscle endurance, breathing, and efficiency. The more you wobble as you get tired, the worse this will get. Dig deep into the pain cave on this one and try to go unbroken on the wall balls for both rounds.
Let’s not use too much strategy here. Go for as many as you can. Let’s see what’s possible.
A. 3 Rounds: 40 s on/20 s rest Row T Push-ups Walking lunges Plank up-downs
5 Rounds: 1 min on, 1 min off: 50-m sled push (sprint! Light) Max slam balls (15/10) in remaining time
2 mins to rest/reset
5 Rounds: 1 min on, 1 min off 10/8 cal bike Max burpees in remaining time
This one will be SPICY. Get the first part done AS FAST AS POSSIBLE (we are working on speed!) and push for a few reps of the slams, burpees or hops in the last few seconds. Sprint, rest, repeat.
A. Push press for load: 5 x 5 with 1-second PAUSE at top
Working on the lockout and the “reload” of the push press—that is, PAUSE for a breath at the top, control the position and the dip down. NOT a 5-RM, but a heavy, successful reload. This will help with solid barbell cycling under fatigue!
B. 15-min AMRAP: 10 pistols 15 push press (75/55) 200-m run
WOO WOO pistol practice!! We don’t get these often, and there aren’t a ton of them. Rest as needed before picking up the barbell to keep the 15 push press unbroken.
MissFit: Lateral box step-ups w/heel tap + 45/35 lb.
This is a fun little sandwich. Buy in with burpees, cash out with burpees. COMMUNICATE with your partner to make transitions fast. You do not have to split work evenly!! Perhaps alternate who rows/runs. Consider sets of 10-15 on med-ball cleans when fresh, and break them up more as rounds go.
Another fun one from Larry Legend! Find a cadence with snatches when weights are light and try to stick with smooth, steady reps. Weights should start to get heavy in rounds 3-4, possibly taking you down to 2-3 sets to get through the 10. Stick with it! Should be fun!