Saturday, May 7, 2011

Back to Midtown Strength

Workout of the Day

WOD 1 – in the morning…

Every minute on the minute - 18 foot rope climb without feet (2” rope)

WOD 2 – in the afternoon…

Front Squat 3, 3, 3, 3, 3

Skin the Cat 5, 5, 5, 5

WOD 3 – in the evening…

4 rounds for time:

70 meter incline tire drag (40#)

10 press, 10 push press, 10 jerk (40#)

30 foot hanging traverse

The early session was a great twist on an old program. Doing rope climbs for intervals is fun, challenging, and a great way to get some high volume climbing into your repertoire. Interestingly, however, the :50 or so left over seemed to be plenty of time to recover between each set. I had figured 10 climbs was a reasonable goal, but found myself at 15 sets and counting without much sign of slowing down. I decided to stop there in order to get to work on time.

I took a trip downtown in the afternoon to visit my boy Camillo at Midtown Strength. It’d been a few months since I’ve trained down there and I felt like it was about time for me to get my ass back in gear. The same view day after day breeds boredom, no matter how beautiful or unique. Training is no different. If you do the same lifts in the same gyms over and over and over, you will eventually plateau and lose interest. Make it a priority to go check out other places, make friends with other communities, and continue to challenge your norms. Proof that this works? 305# for 3 today on front squat… 10# PR. BOOYAH.

Right afterwards I headed to the Tower Garage in Old Sac for some heavy vitamin D and tire sprints. High volume pressing is always good to throw in the mix since those muscles love to burn out fast. Pair it all with a random feature like the elevated guard rail around the stairwell and I had myself an all around kick ass WOD.


  1. Like it bro. What the heck shoes are those by the way...?

  2. thanks man... they're actually just slip on vans. work really well for a lot of the stuff we do.