Sorry everyone, got sick and forgot to post yesterday. Here is the Double WOD:

Friday:

Warmup:  5 min Jump Rope

Strength: Push Press 7x1

WOD:    8 Min AMRAP of:

                   10 Pushup

                   10 Box Jump @ 24/20"

                   10 Sumo Deadlift High Pull @ 95/75 lbs

Tabata:  Wall Ball @ 20/14 lbs

Saturday:

Warmup:  5 min Jump Rope

Strength:  Push Jerk 7x1

WOD:   3 Rounds for Time of:

                         10 Deadlift @ 275/225 lbs

                         10 Handstand Pushups

Tabata:  Sumo Deadlift High Pull @ 75/55 lbs

                        

Warmup: 5 min Jump Rope

Strength:   Press 7x1

WOD:          40-30-20 Reps of:

                         Pullups
                         Double Unders

Tabata: Kettlebell Swing at 24/16 kg

Mardy Fish - Successful because of Diet

Workout: Rest Day

Mardy Fish has just become the #1 American tennis player. At 29 years old he has had an 'Agassi-like' renaissance late in his career. One of the primary reasons for this has been his food discipline. If you research this a little more you'll find that a little more than a year ago Mardy weighed around 190-195lbs. He consulted with a dietitian and dialed everything in. Within a few months he was down to almost 170lbs and had one of the best years of his career during 2010.

Well, it looks like he hasn't slowed down, reaching the semi-finals in Miami. Take a cue from Mardy and tighten up your own diet, and you may be surprised how much of a difference it makes.

Warmup: 5 min Jump Rope

Strength:    Overhead Squat 7x1

WOD:         AMRAP in 7 min of:

                            5 Sumo Deadlift @ 225/185 lbs
                            7 Ring Pushups

Tabata:  Box Jump @ 24/20"

Andy Roddick's Body Breaking Down?

Warmup:  5 min Jump Rope

Strength:  Front Squat 7x1

WOD:         4 Rounds for Time of:

                      10 Ring Dip
                      25 Air Squat

Tabata:  Pullup


I went and checked Andy Roddick's official website today to see if there was a specific reason he lost  his opening match in Miami this past week. No details were given, only that he requested a trainer several times during the second set. Roddick isn't as young as he used to be and his training regimen may be letting him down. It would take a little time to research, but in the past Andy has said that he stays away from "strength training" because of the weight gain potential. Unfortunately, if he continues to neglect strength training he may face an increasing uphill battle attempting to stay healthy.

Warmup:  5 min Jump Rope

Strength:   Back Squat 7x1

WOD:          21-15-9 Reps for Time of:

                          Sumo Deadlift High Pull @ 95/75 lbs
                          Handstand Pushups

Tabata:  Power Clean @ 75/55 lbs