Wednesday, December 22, 2010

Filthy 50

The crew bustin' out the MWOD.


Buy-in
NORCAL Warmup

WOD
For time:
  • 50 Box jump
  • 50 Jumping pull-ups
  • 50 Kettlebell swings
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Time limit:  30 minutes
Scaling: Freaky Forty, The Pack 35, Thankless Thirty...


Cash-out
Stretching
  1. on back against wall, leg crossed in figure ‘4’, internally rotate wall leg, press with other leg.  Partner hands on knee, weighs down leg.
  2. band at top of leg side distraction, sit up grab straight leg, fall back. (ham stretch) pull diagonally.
  3. Samson stretch, work leg back, grab front foot, press knee out. Optional Superwoman pose.

Monday, December 20, 2010

"Lynne"

Here's the crew working on their back squats; do your own critique!










Buy-in
CF Warmup

Strength
  • Squat 3 x 5
WOD “Lynne”
Five rounds for max reps of:
  • Body weight bench press
  • Pull-ups
Scalings: bench weight for 6 - 8 reps, sub ring rows for pullups, 3 rounds


Meanwhile, Pasi is past the halfway point of the Onramp, and tearing it up!  Go, Pasi!
Cash-out
Stretching

  1. roll base of calf on roller.
  2. sliding skin over achilles tendon. with ball, wind up skin, then whack the ball.
  3. sitting, leg crossed over other knee, drive ball between bone and calf, rotate ankle.
  4. roll base of heel on ball.

Saturday, December 18, 2010

Kirsten's Friday WOD in Lansing



Kirsten sent me this from her 7pm WOD at Spartan CrossFit:

Warmup:  Crossfit 2

2 rounds of:

15 sec Sampson stretch
10-15 reps of:
OH Squats/ PVC
Situp
Back extensions GHD [Ooh! a real GHD!]
Pull-ups
Dips

WOD:
"Jack"
AMRAP 20 minutes:
10 Push presses (115/85)
10 KB swings (1.5 pood/ 1 pood)
10 box jumps

Cool down:
Stretching:  Major muscle groups



Jumprope, Pullups, squats, MORE pullups

Peter on the speed rope.

Buy-in
Gymnastic WU/skills 2

Skill
  • Jumprope
  • Power clean - receiving position.
Strength
  • Power clean 3 x 5
WOD
Three rounds for time of:
  • 200 jumprope singles (100)
  • 15 Pull-ups (10)
  • 50 Squats (25)
  • 15 Pull-ups (10)
Time limit:  15 minutes
Scaling in parenthesis
Cash-out
Stretching

  1. medium band bias pulling shoulder back, hand behind back. pull around with other hand, neck; go hunting. Test internal rotation.
  2. low band side bias, KB, hold elbow with other hand. Test overhead.
  3. roll back of armpit. Test overhead.
  4. three loops, band around both elbows, pvc to ext. rotate, rack rest and drop down.

Wednesday, December 15, 2010

Deadlift


Looks like Meg's putting on weight.

Buy-in
CF Warmup
2 rounds of 10-15 reps of
  • Samson Stretch (do once each round for 15-30 sec.)
  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension
  • Pull-up
  • Dip
Skill
  • Squat position check
  • Pullup work
  • 30 Hollow rocks

WOD
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Cash-out
Stretching
Mobility Homework - Episode 105/365: Deadlift Prep
test: hand on low back, sit on bench and extend legs.
  1. on hands and knees, 1 externally rotated and trapped with the other knee, drive femur through your butt. 3’ each side.
  2. leg stretch in doorway. 3’ each side.

Monday, December 13, 2010

Snatch, Wallball, KTE



Buy-in
Gymnastic WU/skills 1

Skill
  • Squat - heels
  • Pullups kipping or negatives
  • cleans - no arms
Strength
  • Press 3 x 5
WOD
18-15-12-9 rep rounds of:
  • 75/45 pound Power snatch
  • Wallball shots, 14/10 pound ball
  • Knees to elbows
Time limit:  15 minutes
Scaling: 15# snatch, 10# medball
Cash-out
Stretching
Test: deadlift position
  1. leg sideways on chair (ext. rot.,) other leg dropped down, hang out where you are tight.  5’ each side.
  2. Hollow rock, 30 to 50. progressions possible.

Saturday, December 11, 2010









Buy-in
NORCAL Warmup

WOD
Best of 3 attempts each:
  • Clean, 1 rep
  • Bench press, 1 rep
  • Overhead squat, 1 rep
Clean is from the ground, power or squat.
Cash-out
Stretching
arm to the body pecs/lats mostly internally rotated oopen up internal rotators
Test: chin hang chins vs. pulls
  1. band on wrist, straight out the side, thumb on top, turn away.
  2. high rack, elbow against wall, other hand weight down wrist - tricep stretch.
  3. band on wrist, lat overhead position
  4. ball on pec, band on shoulder, lay on tummy.
  5. ball behind shoulder at wall, open and close arm.

Wednesday, December 8, 2010

Gymnastics WOD


Buy-in
Shoulder and Hip Prep (Kelly Starrett)

Skill
  • subs for today’s WOD

Strength
  • Deadlift 3 x 5
WOD
Pack:
Three rounds for time of:
  • 5 Muscle-ups
  • 5 Forward rolls
  • 10 One legged squats, alternating
  • Handstand walk down and back (15 yds.)
Scaling subs: MU progressions, 3 x hollow rocks, assisted pistols, wheelbarrow walk/walking downward dog.
Time limit:  15 minutes
Cash-out
Stretching

Monday, December 6, 2010

Row and Thrusters

Meghan and Kirsten in their first round of the WOD.  They got warm by the end!

Buy-in
CF Warmup
3 rounds of 10-15 reps of
  • Samson Stretch (do once each round for 15-30 sec.)
  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension
  • Pull-up
  • Dip
Skill
  • Forward rolls
  • new muscle-up progression
Strength
  • Bench press 3 x 5
WOD
Three rounds for time of:
  • Row 500 meters
  • Thruster, 7 reps (heavy)
Time limit:  15 minutes
Cash-out
Stretching

Test - ring dip/pushup
  1. band on wrist, distraction across body, palm up, breath deep, contract relax.  Impingment? bend down at hips.
  2. band on wrist behind extreme rack, other hand weights down head to levator.
  3. Low band on wrist distract to side, head down to the side.
  4. Ball on pec minor


Friday, December 3, 2010

"Jackie"

 Welcome to Pasi, already working push presses with the 25's!

Buy-in
Gymnastic WU/skills 2
Strength
  • Squat 3 x 5
WOD: “Jackie”
  • 1000 meter row
  • 45 pound Thruster, 50 reps
  • 30 pull-ups

Scaling (Puppies:)
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)
Time limit:  15 minutes
Cash-out
Stretching
  1. band lateral distraction of hip, external rotation, press hip to side, grind through the hip capsule
  2. like Samson, bias extension (back leg), externally rotate forward leg, hunt.
  3. pigeon, hunt.
  4. couch stretch, 2 positions.
  5. Samson with hip bias band under the butt, bias corner, squeeze butt.
  6. glute stretch, knee below.
  7. ham stretch, optional knee below. Rotate through positions.
  8. Calves wall stretch, 2 positions.
  9. wide squat with feet against wall.
  10. ball under butt, high hamstring, TFL.

Thursday, December 2, 2010

Push Press

 No action photos today, so here's a Thanksgiving Day picture of my mom's friend's dog, Einstein.

Congratulations to Pasi on his first Onramp WOD with a time of 7:21! We'll make him famous another day.

Buy-in
row tehnique 500m
CF Warmup
2 rounds of 10-15 reps of
  • Samson Stretch (do once each round for 15-30 sec.)
  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension
  • Pull-up
  • Dip
Strength
WOD
  • Push press 3-3-3-3-3-3-3 reps
Time limit:  15 minutes
Cash-out
Stretching
  1. Thoracic spine over double ball, hands overhead.
  2. between ribs on single ball above, below, inside scapulae, arm overhead.
  3. doubled blue or green band in line with arm, ext. rotate, sink down, wind it up.
  4. Front rack with band from low behind
  5. internal rotation front rack up against wall.
  6. internal rotation arm under back, have shoulders pressed down.
  7. internal rotation, bully stretch.
  8. flexion band distraction out the side, kettlebell weighs down shoulders.

Monday, November 29, 2010

“Diane”

 Peter mid-Diane.

Buy-in
Gymnastic WU/skills 1

Skill
  • rowing technique

Strength
  • Power clean 3 x 5
WOD: “Diane”
21-15-9 reps of:
  • 225 / 155-185 pound Deadlift
  • Handstand push-ups

Scalings: 
  • Pack: 185 / 135 #
  • Puppies:15-12-9  of 95-135 / 55-65 #

Time limit:  15 minutes
Cash-out
Stretching
  1. bias extreme hip flexion.  Foot on box, other knee down below.  Hunt around.
  2. Bias external rotation.  Pigeon on box, other knee down below.  back into hip, hunt around.
15 minutes total - end of day stuff.

Tuesday, November 23, 2010

Play New Sports and Thanksgiving Dinner!

Kirsten tells the story:

Well, they groomed all day long.  There is a pretty good base out there.  Skate grooming only, but that didn't stop a couple of people classic skiing along on the skate base.  We skated all over the place.  Oak to Birch to Isle Royale backwards, then forwards, then Superior, back to Oak then over to Linden and back.  We were out for about an hour.  It felt great, like ski season had never really ended.  We did use the rock skis, of course.  Good thing, there were places here and there that had grass showing, mostly on Isle Royale.  The Ski Tigers were everywhere.  Lots of people hitting the trails on the very first day!

Charles and I realized that for the first time, we had rowed, mountain biked and skied, all in the same month!  Later at a music rehearsal, after hearing this, Mike exclaimed, "only in the Copper Country!"

We were glad to have been able to ski on "opening day".  Especially since we are leaving for the weekend and will not get to ski until next week.  We were quite satisfied.

Have a happy Thanksgiving, one and all!

Charles here.  I just wanted to add a little bit about today.  Last year starting out, it was all I could do to finish one or two loops.  So we did the loops, fine.  A couple of long grades that used to gas me, no big deal.   Bigger hills over on the ravine side?  Yeah, that tired me out, but I handled it just fine.  

The difference?  Of course, the improvements from last year's skiing made a big difference.  From eating Paleo, leaning out means less weight to cart around.  Finally, a year of Crossfit means improvements in cardio, strength, stamina, flexibility, speed, coordination, agility, balance and accuracy.  Very happy making.

Thanksgiving Dinner

Here's our menu for Thanksgiving dinner.  We're going to cook at my Mom's.  If you want the recipes, go to Thanksgiving Recipes and Everyday Paleo Pumpkin Pie Cooking Demo! from Everyday Paleo.  Heck, if you haven't subscribed yet, check it out!

Appetizers
  • Crab Stuffed Mushrooms
  • Prosciutto Wrapped Pears

Of course, the turkey

Side Dishes
  • Stuffing
  • Paleo Holiday Yams
  • Broccoli Cauliflower Casserole
  • Cranberry Sauce

Dessert
  • Everyday Paleo Pumpkin Pie


Here's the data from the skiing:

Name:First Ski Of The Season
Date:Nov 23, 2010 4:16 pm
Map:
(valid until Dec 23, 2010)
View on Map
Distance:6.39 kilometers
Elapsed Time:52:47.2
Avg Speed:7.3 km/h
Max Speed:19.9 km/h
Avg Pace:08' 15" per km
Min Altitude:231 m
Max Altitude:299 m
Start Time:2010-11-23T21:16:01Z
Start Location:
 Latitude:47.107122º N
 Longitude:88.552518º W
End Location:
 Latitude:47.107462º N
 Longitude:88.552254º W


We're thankful to get to work with great people and to see the improvements in our clients and ourselves.

Happy Thanksgiving!

Ciao

Charles

Monday, November 22, 2010

Monday, “Isabel”

Peter working the hollow hold.

Buy-in
NORCAL Warmup


Burgener WU



Skill Transfer Exercises
  • OHS slow - landing position
  • Pressing snatch balance slow - landing position
  • Heaving snatch balance fast - landing position
  • Snatch balance slow - jumping position
Strength
  • Press 3 x 5
WOD: “Isabel”
135# Snatch, 30 reps for time
Time limit:  15 minutes
Cash-out
Stretching

Mobility Homework - Hollow hold/rock
  • core tight
  • butt tight
  • legs and toes tight
Scaling: body closed up, one leg up.
Do every day for time.

Last Friday: Handstand Push-Ups, Kettlebell Swings, Situps

Buy-in
Gymnastic WU/skills 2

Skill - Pose drills
  • Hamstring pull with relaxed foot.
  • Hop 2 x 10
Strength
  • Deadlift 3 x 5

WOD
Max rounds and reps in eight minutes of:
  • 4 Handstand push-ups
  • 2 pood Kettlebell swing, 8 reps
  • 12 GHD situps

Cash-out
Stretching

Test: flexion - overhead range, knee up
  1. on back with overhead kettlebell, pushes arm to back of socket. 3’ each.
  2. on back, low band over quads near hip, straight leg hamstring stretch. 3’ each.

Wednesday, November 17, 2010

Squat Complex


Buy-in
NORCAL Warmup

WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets. 
Cash-out
Stretching

Test: front rack external rotation.
  1. lay on back with arm up, low band side distraction, KB overhead, lock out elbow with other arm; externally rotate.  collect 1-2’ each arm.
  2. arm overhead, elbow bent back, high band distraction behind and to the side on upper arm,  arm to head with other arm, contract-relax 2’ each.
  3. On back, arm toward front rack external rotation, ball between scapula and spine. 2’ each.

Tuesday, November 16, 2010

Kettlebell Swings, Wall Ball, Pullups


Buy-in
Gymnastic WU/skills 1

Skill
squat to ball
  • reach back
  • full depth
Skill Transfer with 15# bar:
  • Burgener WU
  • Snatch Balance
Strength
  • Bench 3 x 5

WOD
Three rounds for time of:
  • 30 Kettlebell swings, 1.5 pood
  • 25 Wall ball shots, 20 pound ball
  • 20 Pull-ups

Time limit:  20 minutes
Cash-out
Stretching
Test: wrist travel, wrist rack position.
  1. Low band bias against wrist, hand on floor, trap hand with other hand, straight arm, roll body into wrist, go hunting; 2’ per hand.
  2. high band, bully position, neck away under ball; 2’ each side.
  3. high band, overhead with elbow bent back, pull neck fwd and over; 2’ each side.

    Saturday, November 13, 2010

    Linda AKA Three Bars Of Death: Appleton Edition

    Theresa & Mark,
    Charles & Kirsten

    Kirsten and I were in Appleton WI Friday and got to meet and workout with the folks at Crossfit Appleton. Theresa's diabolical plan for the day?

    Buy-in
    Jumprope 3'
    30 walking lunges
    Spidermans
    Inchworms w/2 pushups
    25 situps
    1' superman
    Barbell warmups

    WOD
    "Linda" AKA The Three Bars Of Death
    10-9-8-7-6-5-4-3-2-1
    Deadlift 1.5 x bodyweight
    Bench press bodyweight
    Power clean .75 x bodyweight

    Cash-out
    Stretching
    Showing off
    Jawing
    Watching the trainers WOD:
    3 rounds for time of

    • 30 KB swings
    • 25 Wall balls
    • 20 pullups

    Meet later for lunch and more jawing.
    The Hu-Hot Mongolian Fire Grill was a great place to eat Paleo. Just skip the rice and the noodles, keep an eye on the sauces and whammo! Yummy, cheap Paleo eating.

    We had a great time. Theresa & Mark Rosenquist are great athletes, gifted trainers and really good people to know. If you are going to be in Appleton, bring workout shoes and takema class. Dont be worried, Theresa has seen you all on the blog. You'll do fine.