by rmartinez | Apr 25, 2020 | WOD Archive, workout of the day
Day 41 of the stupid coronavirus shutdown “Raymond Murphy” 5 Rounds for Time 25 Double-Unders 35 Kettlebell Swings (24/16 kg) 45 Air Squats This Firefighter Hero WOD is dedicated to Raymond Murphy, FDNY, Ladder 16, who was killed on September 11, 2001. Ray was the fourth of five sons born to Edward J. and Eileen Murphy. Older Brothers William, Robert and Edward preceded him, and he was an older brother to Kenneth. When he was six, Ray’s family moved from the Yorkville section of Manhattan , to the Castle Hill section of the Bronx . Ray spent the next 13 years growing up in the Castle Hill Housing Projects, a neighborhood comprised of every ethnic and racial background imaginable. By all accounts, Ray had a wonderful childhood. He seemed to have been born with the effervescent personality we would all come to know later in his life. Indeed, friendships made by Ray as a child lasted throughout his lifetime. Dennis, Smitty, Bombo, and the rest of the Castle Hill crew remained close even as they raised their own families. Ray also met his first and only true love, Linda, during the Castle Hill years. Ray’s parents felt it was important that their boys attend parochial school. They wanted to have the values of family and religion they taught in their home to be reinforced in their children’s education. It was a theme that would remain with Ray as he and Linda raised their own family. Education was so important to Ray’s parents that Ray’s mom would work nights in a bank specifically to pay tuition for her boys. Ask...
by rmartinez | Apr 24, 2020 | WOD Archive, workout of the day
Day 40 of the stupid coronavirus shutdown A. 4 rounds of: 40 air squats 400 meter run. Stupid 40
by rmartinez | Apr 23, 2020 | WOD Archive, workout of the day
Day 39 of the stupid coronavirus shutdown A. Front squats 5×5 @ 85% B. Part A: 5×4 bench press, heavy 70-80% Part B: 3 rounds for time, 10 minute time cap 20 russian kettlebell swings, heavy 10 burpees 5 strict pull ups A quick sprint before the weekend 🙂 Be safe in the bench press. Unless you have a spotter, don’t go heavier than you can handle by yourself, don’t put clips on so that you can dump the weights if you need to. Remember to engage more than just your pecs when you’re pressing. You need the rest of your body engaged a little bit to keep you stable which helps your shoulders have to do less work. Think about what your back is doing in your kettlebell swings. Its easy to focus on your legs but your back being engaged and in a neutral position is also very important in these. If you’re lats and guts aren’t engaging enough your back will be wobbly and that will make your hips have to do more work, you’ll probably end up wiggling your hips all over the place. Try to do the kettlebell swings unbroken, we are trying to sprint through this. Burpees, everyone’s favorite! 🙂 I like to tell people to try to keep their feet wide during these, like you’re doing a squat, here’s a video that agrees with me 😉 https://www.youtube.com/watch?v=tJrdJBWBu08 In the strict pull ups, put your hands on the bar a little bit wider than your shoudlers. Going really wide is hard on the shoulder, going narrower changes what you’re engaging and how. Really...
by rmartinez | Apr 22, 2020 | WOD Archive, workout of the day
Day 38 of the stupid coronavirus shutdown A. Every 4 minutes for 32 minutes (8 rounds) 3 deadlift 70-80% 15 bent over rows, light or 10 kipping pull ups 1 minute plank Get ready for your arms to fall off! 😀 Keeping your shoulders engaged during the deadlift is going to be a real challenge today (at least it was for me 😉 ). This is the workout to figure out how to work through it. Get your guts and butts engaged, keep your back straight and hold those shoulders in place as well as you can! Go really light on the bent over rows. You’re going to be doing a bazillion of them, if you go too heavy you’ll be using too much bicep and probably swinging your hips around. Try to keep your hips from moving, pull the bar into your hips not your chest and get ready to feel it 😛 You can do the plank on your hands or on your elbows. Really focus on keeping your abs and glutes engaged. When you start getting tired your back is going to sag, you’re going to disengage your guts, fight against that! Don’t forget about your glutes, if they are engaged, it will be easier for your guts to engage. Scaling: Summary: less reps deadlift, high reps whatever you do for rows/pull ups, engaged your abs for a minute. The deadlifts are about building strength today. Keep your weight heavy and drop your reps. Whatever you do for rows/pull ups we want to do a lot of them, don’t lower the reps. Go as light as...
by rmartinez | Apr 21, 2020 | WOD Archive, workout of the day
Day 37 of the stupid coronavirus shutdown. A. 3 rounds of: 10 squat cleans (95/135) 400 meter run B. 10-9-8-7-6-5-4-3-2-1 Thrusters 2 burpee over the bar after each set.
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