4.22.13 SWOD

Warmup

  • Standard SwoleFIT Warmup
  • Make sure to emphasize hip mobility movements and wrist mobility movements before performing this workout.

Strength

  • Front SquatWork up to a 3 rep max
    • Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
      • 1×3 @ 135#, 185#, 205#, 225#, 245#, 265#
    • Take 3-4 minutes rest between heavy sets.
  • Strict Press (do it with an olympic barbell like a normal person)- 5 sets of 5 @ ~80% 1RM
    • Choose a fairly heavy weight that you know you can hit all 5 sets of 5 reps on.
    • As much as possible, isolate this movement to your upper body. This is NOT a push press; don’t use your legs.

Conditioning aka GODSWOD- “Apollo”

  • 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep), 15 bodyweight squats
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose weights appropriate to your strength level. Focus on maintaining form throughout the circuit; do NOT choose a weight that will take you to absolute failure esp. on the deadlifts.

Post weights and times of “Apollo” to comments.

Today’s workout is named for the Mount Olympus dwelling Apollo (yeah if you clicked that picture, I know what you’re thinking), also referred to as Helios. A prophetic deity of the Delphic Oracle (I know, right?), Apollo was the sun-god and the god of light. However, he was also capable of dark acts, notably as a bringer of ill-health and deadly plague. Tom Hanks starred as Apollo in the timeless classic, Big.

Motivation

  • I saw this mecca last night while walking around downtown Chicago. Not sure how I’d never heard of it, but I am always down to do healthy healthier IF YOU KNOW WHAT I MEAN.

11 comments on “4.22.13 SWOD

  1. Strength
    FS@135/185/225/250/265/275
    Press@150

    4 rounds of Apollo, cut short due to time constraints! Good fun though.
    Dumbell snatches done with 52.5 pound dumbell

  2. Damn, that’s nice! 8:01 for 5 rounds of work. What weight did you use for the snatches? How was your press? I believe mine was a PR for 5×5, and the FS was also a 3 RM PR! Might have been all the cheesecake and beer I consumed the day before!

    • Thanks man! Did 225 for DL, 45’s for snatch, decided to go lighter on press- did 1×5 at 135 then dropped it down to 115 for the remaining sets (haven’t done strict press in a while). Haha cheesecake+beer= pure muscle fuel

  3. BW – 165 – woddin at CrossFit South Bend – FS 225, skipped press due to time. Apollo RX deadlifts, 70# db snatch. 60 seconds rest. 20:05. Killer wod. Kept it about 4 mins per round. Thanks SwoleFIT!

  4. Man, not to sound like a homo but you crushed it. I’m mirin, brah . Even thguoh you lost the six pack it’s not like you got a pot belly or anything so you’re fine on that. Traps, shoulders and arms are def in beast mode so that got your swole on point. It would be interesting to see if there was a difference if you’d done the gain but did low rep high weight (but that’s what I did). but 20lbs in 2 months is great work. Let’s see how the cut up goes. My post is coming on Monday

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