WOD TO WALK

WOD to Walk: Tucker's Testimony/ Hope for Holland

CF Tuscaloosa

July 28th, 2012

WOD:
50 Double Unders
50 Wall Ball
50 KBS 70/53
50 Burpee
50 KBS 70/53
50 Wall Ball50 Double Unders


Hope for Holland and Tucker's Testimony was created to raise money to help both Holland and Tucker be able to enjoy life to the fullest. This non-profit organization was also created to help other families with CP children facing this surgery in the future.

Tucker: born at 27 weeks at Sacred Heart Hospital in Pensacola, FL weighing 2lbs. 11oz & 15 in. Tucker was diagnosed with Cerebral Palsy Spastic Diplegia when he was 2 years old.

Holland: born at 28 weeks at UAB Hospital in Birmingham, AL weighing 3lbs. 4 oz & 15 1/4 in. Holland was diagnosed with Cerebral Palsy Spastic Diplegia at 2 years old

Selective Dorsal Rhizotomy (SDR) is a method of treatment for patients with Spastic Cerebral Palsy. SDR involves sectioning (cutting) of some of the sensory nerve fibers that come from the muscles and enter the spinal cord. This surgery allows greater movement. This surgery requires months of extensive physical therapy and not all of this therapy is covered by insurance.
You can visit http://www.stlouischildrens.org/our-services/center-cerebral-palsy-spasticity/about-selective-dorsal-rhizotomy-sdr for more information on this surgery

Holland had SDR on April 30, 2012 and is doing great. Before surgery Holland walked with a walker. Now Holland is walking with canes and is able to stand with minimal assistance. Following surgery Holland spent 4 weeks in Birmingham for PT. Holland was in therapy 5 days each week and will continue this therapy for months. He is working hard to walk independently. Holland's progress is amazing

Tucker is scheduled to have SDR on September 17, 2012. Tucker will spend 3-4 weeks in Birmingham in physical therapy 5 days each week. Once returning home to Dothan PT will continue. 

Training 3.4

Training Month 3, Week 4

Monday 7.23.12

A1. Bench Press @ 30X1- 3-5 reps x 3; rest 10 sec
   75, 85, 95#....5 reps all sets

A2. Strict Pull Up Cluster- 2.2.2.1 x 3; rest 2 min

B1. HSPU (strict into kipping) 8 x 3; rest 10 sec

B2. Ring Rows @ 2222 feet elevated- 6-8 x 3; rest 10 sec
  6,6,6

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
   7,7,7

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec (2 more than last week/set)
   9,9,9

C3. Pull Ups- max reps x 3; rest 3 min (2 more than last week/set)
   20,16,16

Tuesday 7.24.12

A. Static Hang Squat Snatch Cluster from knee cap- work up to heavy single
     100#

B. Squat Snatch- work up to heavy single
     100#

+

"Grace"

30 reps Cl & Jerk, 95lbs
   5:47 PR

+

Run 10 min out @ easy pace, get back in 9 min (no stopping to walk)

Wednesday 7.25.12

A1. DB Press @ 32X1- 4-6 reps x 3; rest 10 sec
   6,6,6

A2. Kipping Pull Ups w/ 20lb vest- max reps x 3; rest 2 min (at least 5 reps/set)
   6,6,6

B1. Bar Dips @ 30X1- 5-12 x 3; rest 10 sec
   5,6,5

B2. Toes to Bar- 12 unbroken reps x 3; rest 2 min
    couldn't do unbroken 

+

For time

50 Pull Ups

50 Burpees


   7:49

Thursday 7.26.12

15 min AMRAP

15 KBS, 36lbs

15 Burpees


   8

Friday 7.27.12

REST for "Wod to Walk"

Training 3.3

Training Month 3, Week 3

Monday 7.16.12

A1. Bench Press @ 30X1- 5-7 reps x 3; rest 10 sec
    70, 80, 90#...7 all sets

A2. Strict Pull Up Cluster- 2.2.2 x 3; rest 2 min

B1. HSPU (strict into kipping) 6 x 3; rest 10 sec

B2. Ring Rows @ 30X1 feet elevated- 12-15 x 3; rest 10 sec
    12,12,12

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
   6,6,6

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec (2 more than last week/set)
    7,7,7

C3. Pull Ups- max reps x 3; rest 3 min (2 more than last week/set)

    17,18,15

Tuesday 7.17.12

A. Static Hang Squat Snatch Cluster from knee cap- 1.1 x 3; rest 2 min (warm up, start working sets @ 95lbs)
   95#, 100#, started failing everything after....rough day in the gym :(

B. Squat Snatch- 1 rep x 3; rest 3 min
    75, 85, 95

C. Power Clean & Jerk- 3 reps @ 70% TnG EMOM for 5  min
   100#

D. Power Clean & Jerk- 2 reps (10lbs heavier) TnG EMOM for 5 min
   110#

C. Power Clean & Jerk- 1 rep (10lbs heavier) TnG EMOM for 5 min
   120#.....switched to 2 reps EMOM

+

Run 9 min out @ easy pace, get back in 8 min (no stopping to walk)

Wednesday 7.18.12

A1. DB Press @ 30X1- 6-8 reps x 3; rest 10 sec
   8,8,8

A2. Kipping Pull Ups w/ 10lb vest- max reps x 3; rest 2 min (at least 5 reps/set)
   10,10,7

B1. Bar Dips @ 30X1- 5-10 x 3; rest 10 sec
   5,5,5

B2. Toes to Bar- 12 unbroken reps x 3; rest 2 min
   5 unb, 4 unb, 7unb

+

10 min

2 Pull Ups

3 Ring Push Ups

10 Cal Row
    8+2
   

Thursday 7.19.12

A. Squat Clean Cluster- 1.1 x 3; rest 4 min (start @ 135lb & try to build)
   135, 140, 140# .....PR!!!

B. Split Jerk Cluster- 1.1 x 4; rest 2 min (start @ 135 and build, use blocks)
    135, 140, 145, 150#!!!!! PR!

C. Dead Lift @ 51X1- 3 reps x 4; rest 3 min (start @ 73% and build, all 4 sets should be tough)
    165, 175, 185, 195

+

Sled Sprint w/ 55lbs on top- 20 sec ALL OUT; rest 3 min x 3

+

Sled Walk w/ empty sled- 90 sec steady walk/45 sec rest x 3

Friday 7.20.12

10 min @ medium effort

Run 200m

5 Pull Ups

10 KBS, 36lbs

5 min rest

10 min @ medium

Row 200m

5 Chest to Ground Push Ups

10 Box Jumps, 24" step down

5 min rest

10 min @ medium

Run 200m

5 Pull Ups

10 KBS, 36lbs


4, 4, 3+run & 9

Spiritual Gifts

"...so in Christ we who are many form one body...we have different gifts, according to the grace given us...if a man's gift is serving, let him serve; if if it teaching, let him teach; if it is encouraging, let him encourage; if it is contributing to the needs of others, let him give generously..." Romans 12 5-8

To use our spiritual gift effectively, we must:
1) realize that all gifts and abilities come from God
2) understand that not everyone has the same gifts
3) know who we are and what we do best
4) dedicate our gifts to God's service and not our own personal success
5) be willing to utilize our gifts wholeheartedly, not holding back anything from God's service

BE FAITHFUL AND SEEK TO SERVE OTHERS WITH WHAT CHRIST HAS GIVEN US!!!

Training 3.2

Week 2

Monday 7.9.12

A1. Bench Press @ 30X1- 6-8 reps x 3; rest 10 sec
   65# x 8; 75# x 8; 85# x 6

A2. Strict Pull Up Cluster- 1.1.1.1.1.1 x 3; rest 2 min

B1. HSPU (strict into kipping) max reps x 3; rest 10 sec
    5, 4, 4 .... all kipping

B2. Ring Rows @ 30X1 feet elevated- 12-14 x 3; rest 10 sec
    12, 12, 10

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
     5, 5, 4

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec
     5, 5, 5

C3. Pull Ups- max reps x 3; rest 3 min
     15, 12, 10.... i just wasn't feeling these today. way heavy

Tuesday 7.10.12

A. Static Hang Squat Snatch Cluster from knee cap- 1.1.1 x 3; rest 2 min
     55#, 65#, 75#

B. Squat Snatch Cluster- 1.1 x 3; rest 3 min
     75#, 85#, 95#.... although i feel unsteady at times, these felt strong! VIDEO of 85#

C. Power Clean & Jerk- 3 reps @ 70% TnG EMOM for 5  min
     100#

D. Power Clean & Jerk- 2 reps (5lbs heavier) TnG EMOM for 5 min
     105#

E. Power Clean & Jerk- 1 rep (5lbs heavier) TnG EMOM for 5 min
      110#

+

Run 8 min out @ easy pace, get back in 7 min (no stopping to walk)

Wednesday 7.11.12

A1. DB Press @ 30X1- 8 reps x 3; rest 10 sec
    20# DB

A2. Kipping Pull Ups w/ 10lb vest- max reps x 3; rest 2 min (at least 5 reps/set)
    10, 8, 8

B1. Bar Dips @ 30X1- 5-8 x 3; rest 10 sec
     5, 5, 5

B2. Toes to Bar- 12 unbroken reps x 3; rest 2 min
     8 unbroken each set....i completed all 12 but only 8 unbroken :(

+

7 rounds for time

5 Pull Ups

10 Push Ups

15 Squats

*goal is 5 minutes or less
    7:05 :( another sad face....this day just wasn't my best.

Thursday 7.12.12

A. Squat Clean Cluster- 1.1.1 x 3; rest 4 min (start @ 125lb & try to build)
   125#, 130#, 135#!

B. Push Jerk/Split Jerk- 1.1 x 4; rest 2 min (start @ 115 and build)
    115#, 125#, 135#, 135#!!! push jerks felt weird since i haven't done this movement in forever but i was able to get the weight up! VIDEO of 125#

C. Dead Lift @ 51X1- 4 reps x 4; rest 3 min (start @ 70% and build, all 3 sets should be tough)
     155#, 165#, 175#, 185#

+

Sled Sprint w/ 55lbs on top- 20 sec ALL OUT; rest 3 min x 3

+

Sled Walk w/ empty sled- 60 sec steady walk/45 sec rest x 3
     RAINED OUT

Friday 7.13.12

10 min @ medium effort

5 Pull Ups

10 Wall Ball, 10lbs

150m Run
    5+3

5 min rest

10 min @ medium

5 Push Ups

10 KBS, 36lbs

150m Row
     5+5 accidentally ran the first round but rowed the rest

5 min rest

10 min @ medium

5 Toes to Bar

10 Burpees

150m Run
     4.....eew burpees

Training 3.1

Training Month 3, Week 1

Monday 7.2.12

A1. Bench Press @ 30X1- 8-10 reps x 3; rest 10 sec
    55#, 65#, 70# - 10 reps each set

A2. Strict Pull Up Cluster- 1.1.1.1.1 x 3; rest 2 min

B1. HSPU (strict into kipping) max reps x 3; rest 10 sec
    6, 7, 6

B2. Ring Rows @ 30X1 feet elevated- 10-12 x 3; rest 10 sec
    10, 10, 10

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
    4, 5, 5

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec
    4, 5, 5

C3. Pull Ups- max reps x 3; rest 3 min
    15, 15, 16

Tuesday 7.3.12 

A. Static Hang Squat Snatch Cluster from knee cap- 1.1.1.1.1 x 3; rest 2 min
     45#, 55#, 65#

B. Squat Snatch Cluster- 1.1.1 x 3; rest 3 min
     75#, 85#, 95#

C. Power Clean & Jerk- 3 reps @ 70% TnG EMOM for 10 min
     100#

+

Run 8 min out @ easy pace, get back in 7 min

Wednesday 7.4.12 - Happy Independence Day!

A1. DB Press @ 30X1- 10 reps x 3; rest 10 sec
    20# DB

A2. Kipping Pull Ups w/ 10lb vest- max reps x 3; rest 2 min
    10, 10, 6

B1. Bar Dips @ 30X1- max reps x 3; rest 10 sec
    5, 5, 4

B2. Toes to Bar- 10 unbroken reps x 3; rest 2 min

+

10 min amrap

5 Push Ups

5 Pull Ups

10 Box Jumps, 24"
     6+7

Thursday 7.5.12

A. Squat Clean Cluster- 1.1.1.1.1 x 3; rest 4 min (start @ 115lb & try to build)
      115#, 125#, 130#

B. Dead Lift @ 51X1- 5 reps x 4; rest 3 min (start @ 65%)
      145# first 3 sets, 165# last set.....didn't know I was supposed to be adding each time

+

Sled Sprint w/ 45lbs on top- 20 sec ALL OUT; rest 3 min x 3

+

Sled Walk w/ empty sled- 60 sec steady walk/60 sec rest x 3

Friday 7.6.12

went to the Coast!