“The cost of regular extended aerobic training is decreased speed, power, and strength.”

Greg Glassman

Wednesday: October 1, 2008 "Daniel"


  • 50 Pull-ups
  • 400 meter run
  • 21 Thruster 95lbs
  • 800 meter run
  • 21 Thruster 95lbs
  • 400 meter run
  • 50 Pull-ups

Pre WOD: Myofascial Release, Tack and Floss (Bias), Dynamic Movement, WOD Movement Prep & Warm-up

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Friday: October 2, 2015 "Back / Legs"

#1.  Back

  • 5 Minutes for max reps Pull-ups

#2.  Legs

  • Warm-up: 10 reps med weight, 6 reps of a little heavier weight, 3 reps of a heavy weight,
  • Back Squat with a SPOTTER, work up to a Heavy 1 Rep Max - DO NOT GO FOR A HEAVY 1 REP SQUAT WITHOUT A SPOTTER & SPOTTER ARMS (if available on the rack).  This is a Heavy 1 Rep Max, not a "I can't stand up the weight at all, full 100% fatigue"
  • Easy Jog 1 mile

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ABS-Friday: August 28, 2015

5 Rounds of:

  • 5 Runners Crunches (2 Count)
  • 5 Crossover Runners Crunches (2 Count)
  • 5 Bicycle Crunches (2 Count)



Main Workout of the Day

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Latest Updates

August 30, 2015

Seth Rowsom 1812

Congratulation to Seth Rowsom on completing his 1st Half Marathon (The 1812 Challenge & 1/2 Marathon).  This is impressive for a guy who trained exclusively off the Main Workouts from this site along with additional Heavy Olympic lifts.  The longest run previous to this was 5 miles.  A nice example about how mostly anaerobic training can influence aerobic capacity. 

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