Wednesday, Dec. 1, 2010

Warmup individually, as many rounds as you'd like, remember, the goal here is to get warm, break a sweat, increase the heartrate. You shouldn't be killing yourself, but you shouldn't be yawning either. If you get in early, please work to clear as many ceiling tiles between the heavy bag and the useless machine as you can. We might need some head room.

Superman/Hollowbody (back and forth, rolling) 30 reps
Pushups FULL RANGE, CHEST TO FLOOR (or bar or wall, depending on scaling) 10 reps
dumbbell swing 10 reps

As a group:
kong
crab
ape
alligator

dislocates
v-sit roll
tennis ball torture (shoulders/lats)

Skillset:
Developing the kip - we'll work on kipping on the bar and hip thrusting on the ground, then we'll work on the push off at the top of the kipping pullup.

WOD
5 rounds for time (15 minute time cap), of:
10 Up & Overs
15 Box Jump
20 Double Unders or 40 Singles

The Cave

Sunday Go Getters!

Warm Up:
King Kongs
Bear crawl
Walking lunge
Side to Side lunge
Butt kicks
Plank walk-thru push ups
8 Touch downs
10 Air squats
25 Sit ups with Abmat
Shoulder dislocates

Skill:
Med ball cleans

WOD:
3 RFT
15 air squats
100' bear crawl shuttle
100' walking lunge w/ weight overhead shuttle

Post-WOD Stretch:
Happy baby pose
Straddle, stretch to left, right, and center
Butterfly sit

** No WOD next week, Sunday, Dec. 5th, as I will be in San Diego for the CrossFit Kids cert. **

Homework

Since there was no Weds morning session this week, here's some simple homework, read this.

Sweet Sixteen

Sunday Go Getters!

Warm Up:
King Kongs
Bear crawl
Inch worms
Walking lunges
Butt kicks
Shoulder dislocates
5 overhead squats
5 push ups

Skill:
Clean

WOD:
4 Rounds for total reps:

2 min:
35 double unders or single jumps
max. reps front squat

1 min. rest

2 min:
10 push ups
max. reps kettlebell swings

1 min. rest

Wednesday, November 16, 2010

WarmUp:
5x Pullups (Check your pullup status! Can you do x strict deadhang? Can you kip? Can you butterfly? Can you make the bottom of your chin touch the bar? Can you get your chest to touch the bar?)
5x Pushups
5x Wall Squats (look it up)
5x SitUps
30 Double Unders or 60 singles

butt kicks
soldiers
v-sit roll
arm circles
kong
ape

keg stretch / 2nd rib unstick

Pullup development - choose your movement based on current capabilities

#1 Pullup Strength (rest 60-90s in between sets)
3x15/30/45s hang
3x5 negatives (nice & slow)
3x5 strict deadhang ascending weight

#2 Kip Development (everyone works on the basics)
superman/hollowbody
knees up
hip thrust
push out from bar

Freestyle Pain Conditioning MetCon Hell 10 minutes

Ottoman Empire

Sunday Go Getters!

Warm Up:
Agility run x 2 (Starting point is a sandbag. Run 10', touch 1st sandbag, return to starting sandbag, run 30', touch 2nd sandbag return to starting sandbag, run 75', touch 3rd sandbag, return to starting sandbag)
Bear crawl
Walking lunges
Side to side lunges
Butt Kicks
"Third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds.
Shoulder Dislocates

Skill:
Turkish get up

WOD:
Every minute on the minute for 10 minutes:
4 Overhead squats
3 Push ups
Your score is the number of rounds you are able to complete within the one minute deadline.

Post-WOD stretch:
Happy baby pose
Hip openers
Pigeon pose
Hamstring stretch

My weekends

If you think I don't get enough of telling people that their form sucks during the week, you're dead wrong. Jaff and I (and John Gi) spent this past Saturday judging CrossFit New England's Beast of the East competition. Here's a shot of me judging this behemoth during the final WOD. Yes, its horrifying calling 'No Rep' on someone who could squash you.



I stole this photo from ShorelineCrossFit's website.

Wednesday, Nov. 10

Warm Up: Do as many rounds as you want
jump rope, 60 singles or 30 doubles
10 Overhead Squat w/conduit
10 Back Squat w/conduit
10 Front Squat w/conduit
10 situps

Group Warm Up / Dynamic Stretching

Developing the Pushup
Find scaling for perfect pushup form. We will work through a variety of pushup scaling to find the point at which each person can maintain a stiff, straight torso and perform a pushup with full range of motion. Full range of motion means, starting with elbows looked, hands directly under shoulders or just outside, the chest lowers all the way to the ground or the surface that the hands are resting on. Since we are developing our pushups with consideration for overhead pressing, our elbows stay tight to our torsos and do not flare out.

Pushups 3x10

WOD:
Diane scaled (depending on attendance, we may make this a team wod)
21-15-9
Deadlift 135/95/65
Handstand Pushups or handstand for 21s/15s/9s

Short Shorts

Warm Up:
200' shuttle run
bear crawl
inch worms
broad jumps
butt kicks
20 sit ups
10 push ups
shoulder dislocates

Skill:
Overhead squat

WOD:
15 minute AMRAP
15 box jumps
200' shuttle run with weight (every 50' alternate carrying a 10/25# plate against the back and then the chest)
200m run

Post WOD stretch:
happy baby pose
hamstring stretch
third world squat

Wednesday, Nov. 3 Dress WARM!

Warmup AMRAN (As Many Rounds As Necessary)
400m run (BD door to 2nd lot, down stairs back to BD door)
10 squats
10 pushups
10 situps
10 back extensions

buttkicks
soldiers
lunge twists
ab walk
skip for height
shuffle
karaoke

dislocates

Skill Review:
Deadlift/Back Squat

Work in groups of 2/3/4. Warmup with light weight 10 reps, then progress to 5 at a comfortable weight, then continue to increase load. You should do this within 3-5 sets. One group on the squat rack, one on the floor for deadlift.

3x5 Back Squat

Find 3 rep max Deadlift

Kipping Pullup Development
Superman to Hollow Body
Kip on the bar
Hip Thrusts from floor