Friday, November 28, 2014

Deck of Doom Workouts of the Day review: The Jesus


If you haven't checked out the new page on the website I recommend doing so. Not a crossfitter myself I do see the benefit of having random workout days i.e. work out of the day (WODS). These are both good because if done smartly and with proper rest and coaching can help prevent overuse injuries (IMO) and can greatly increase GPP. Of course there is the added mental benefits from a lack of boredom which can be the bane of any person trying to get fit.

That being said thanks are owed to my friend Matt who about six months ago re-introduced me to card deck workouts. I've put up a page of different deck workouts you can do and explain basically how they work.

Today I just would like to review one of the first I published on the site– The Jesus.

Friday, November 21, 2014

Deck of Doom WODS

Ok this post I think may become a recurring and constantly updated thing for people to reference back to.

I think a lot about exercise and thanks to my friend Matt who re-introduced me to using a deck of cards to determine you workout i.e. Karl Gotch. The DOD has been something I am using more and more these days and have been integrating it more and more with into my workouts.

How it works for each suite of the deck you pick an exercise or body part. Draw a card off of the top of the deck and use the number on the card as the rep count. Face cards are 11, aces 15 and you can use the jokers if you wish I do them for 12 and they can be for any exercise.

 Matt
equipment: bodyweight

Diamonds: Burpees with a pushup
Hearts: Squats
Clubs: Abdominals
Spade: Hindu or Dive-bomber push ups

 Jesus (do with a 30-50 % of max for all lifts)
 equipment: barbell

Diamonds: Hang snatch
Hearts: Power clean to front squat
Clubs: Power Clean to overhead press
Spade: Floor Press ( can be done with dumbbells if needed)

Jesus the second coming

Diamonds: Hang snatch
Hearts: Power clean to front squat
Clubs: Power Clean to overhead press
Spade: Bent over row (rotate pronation and supination or use dumbbells for neutral grip)