Videos - New Skills and Form Checks

Here are videos from today.  Enjoy!

Kirsten getting her first pistols:


Form checks.  If you can spot what needs doing on your form, post to comments.  We'll work on them again (and again, and again...)

Kirsten's power cleans


Joanie's power cleans


Joanie's overhead squat

Muscle-ups, power cleans, run 220m

Buy-in

Jumprope.  3 attempts each

• 2-foot bounce
• Alternating 1-foot
• Double unders 

Shoulder prep (Kelly Starrett)

• Pushup circles
• 1” Pushup
• Pushups wide to narrrow
• Side triangle, 10 x foot taps
• Walkouts
• DROM
• Pullups wide to narrow

Legs 

3 rounds of: 

• 10 x Overhead squats (45-35-15# Bar or PVC) 
• 10 x Kettlebell deadlifts x 10 reps (1.5/1 pood;) 

Kirsten:

Legs 

3 rounds of: 

• 5 x Pistols (each leg) 
• 10 x Hip extensions  (good mornings)

Strength

• Power cleans w/PVC - 15# (skill)

WOD: Muscleups, power cleans, run 220m

Five rounds for time of 

• 5 Muscle-ups (progression)
• 135 pound Power clean, 10 reps (weight)
• Run 220 meters

David Millar 10:08.  30 minute limit.

Post time to comments

Cash-out

POSE

1 minute Pony 

1 minute leaning Pony

Stretching

Just you wait, 'enry 'iggins, just you wait

Friday's big project was the start of building a garden shed.  I should have had materials delivered - 2 pickup loads, plus concrete blocks to even out the foundation on either side.  Saturday, Sunday and Monday will be devoted to construction.  We'll see how far we get!

There will be one WOD on Monday at 7am, a nice mixup of running and technical moves.
See you there!

Ciao,

Charles

Good Food - Get Some!

Yessssss!

I finally got my eggs, a happy camper at last.

Colleen Hicks from Rowan Tree Farm in Hancock called today.  She has 60# of lamb and 120# of pork all butchered up, frozen and ready for sale.  Grass fed meat, yummy!  Send me an email if you would like the phone number.

Why grass fed?  Besides it's yum, animals eating grass are generally leaner and the their fat has a better balance of omega 6 and omega 3 fats.  Omega 6's are pro-inflammatory; Omega 3's are anti-inflammatory.  Grain-fed animal fat  = higher 6, lower 3.

Less inflammation, please!

Jerry

Buy-in

Warmup

• Jump rope, 

Singles 3’

One foot 1’

Double unders 1’

Gymnastic warmup/skills

Upper-body pulling 

5 rounds of: 

• 3 x Kip attempts
• 5 x Dead-hang pull-ups

(band assisted if necessary) 

Core/low back 

3 rounds of: 

• 10 sec. Tuck L-hang
• 10 x Kettlebell swings 

(16/12 kg)

Kirsten:

Upper-body pulling 

3 rounds of: 

• 5 xDead-hang pull-ups 

(add weight if necessary) 

• 3 x Muscle-up rows
• 3 x kip 

(if learning the butterfly kip) 

Core/Low Back 

3 rounds of: 

• 10 sec. Tuck L-sit on the rings
• 10 x Back extensions

POSE

• Static pose, 3xR, 3xL
• Change of support, 3 x 8

Strength 

• Press 3 x 5,  weight +5 (+2)

WOD

“Jerry”

For time:

• Run 1 mile (800m)
• Row 2K (1k)
• Run 1 mile (800m)

Who is Jerry... scroll down until you find him.

Cash-out

Stretching on box

• Achilles
• Shoulders
• leg
• hip; fore, back, out.
• Cat/cow

Joanie's Final Onramp

Buy-in

1k row

DROM

5 Squats

Shoulder mobility

Deadlift 65, 75, 85, 95#

Kipping pullup

WOD

200m run

15 - 12 - 9

Squat

Pushup

Body row200m run

Cash-out

Stretching

Joanie's old time was 7:33.

Today she sets the gym record with 5:38.  Way to go, Joanie!

CF Total

Who took my eggs?  These were the only ones missing.  It's nice to know that these articles are making a difference!

Buy-in

Warmup

• 750m row
• DROM
• Shoulder mobility
• Burgener WU

Skills 

• Handstand pushups (go easy)
• Pullups
• Ring Supports

Strength 

• Squat 3 x 5,  weight +10 (+5)

WOD

“CrossFit Total” 

Best of 3 attempts:

• Back squat, 1 rep 
• Shoulder Press, 1 rep 
• Deadlift, 1 rep

Post total to comments

Cash-out

POSE

• Change of balance 3 x 8
• Pony 2 minutes
• Leaning pony 1 minute

Tabata squats, 8 rounds

Stretch on box

• Hips
• Legs front, back, ITB
• Achilles
• Shoulders

Meg & Molly Onramp 9; Charles First Kipping Pullups; Kirsten Bikes To Work

First off, welcome back.  We took half a week off.  After a weekend of rowing and stress, Charles got a cold.  Meanwhile, Kirsten reported in for oral surgery.  The poor dear is surviving on soup this week.  All from grass-fed protein sources, of course - extra yummy!


Meg & Molly's Onramp 9




Buy-in
Rowing warmup
Medball partner drills
Backsquats
Kipping & kipping pullups

WOD 

3 rounds for time: 

400M Run 

15 Push-ups 

Cash-out

Stretching

Times

Molly 9:52

Meg 9:55

Both their kips had excellent form and timing.  Kipping pullups, here we come!

They've also been researching POSE running; that's coming along, too.  We'll really have some fun with that!

Charles' First Kipping Pullups

Earlier today a single deadhang seemed pretty easy.  In the onramp class I was showing Meg & Molly the sequence for kipping pullups.  I thought that maybe I might get one kip if I concentrated and didn't have to talk to people at the same time.  Going through the sequence with the girls was good for me, too.  Up on the bar and through the same sequence - forward, back, forward, back/knees up, turn over and pull - I went up just like that!  I was so surprised that I forgot to push away.

After the girls had gone, we got out the video camera again to see if I could get one on tape.  I did four in a row!  Great, except the camera didn't start.  We caught some of the after celebrating, though.  

One last time, this time we got two on video.  Here's the evidence:

 Kirsten Bikes To Work

Take it away, Kirsten:

Today was national Bike To Work day.  In our neck of the woods, it is called KB2W, or Keweenaw Bike To Work day.  With Charles still recovering from a cold, I decided to head out early to take in the dawn on my road bike.  After putting in several miles up and down 41 south of Houghton, I headed west to the bridge to the KB2W booth to get snacks and a free water bottle.  Everyone there was so cheery this morning!  They mentioned the nice weather (it was gorgeous this morning, air calm and fragrant, around 50 degrees); last year, they remembered it being 30 degrees.  Having no pack with me, I ended up stuffing the water bottle and the bag of plantain chips along with my windbreaker into the pockets in the back of my shirt.  Surprisingly, the shirt pulled it off and carried everything just fine all of the way home!  Let's hear it for large, stretchy pockets.  Then, back home to shower and eat breakfast, and then to work.  Ironically there was no time to bike to work (I cut the time too short!).  When my co-worker Derek heard this, he exclaimed, "You are going to have to give all of the goodies back!!!"  I replied, "The day isn't over yet!"  Then, at lunch, I drove home, ate lunch, hopped on the mountain bike, and headed back to work.  "Now it counts!", I cried.  "Yes, it does!" he agreed. So there.  National Bike To Work Day.  Celebrated.
Ciao, everyone!


Charles & Kirsten

How many sports in 24 hours?

The weather turned nice, and I took advantage of it...
Charles, being off on a trip to Appleton, got his dose with Theresa and Mark on Friday morning (see former post).  I stayed home to work; then, worked with Molly and Meg (see former post!).  After that, there was still time left in the evening...and a beautiful evening it was!  Anyway, I threw a chicken into the oven to bake, and jumped into running clothes and took off to the Tech trails.  Tonight I made a tour around Isle Royale, Superior, Core, Portage, Pine, and back to Isle Royale.  People may have been complaining about the "cold" weather, but actually it is just perfect for active sports.  A 47 minute run, sunny and cool.  What fun.  Plus, dinner was ready soon after I returned.  Can't get better than that.

Fast forward to this morning.  Charles and I finally took out our double scull for a tour of the Portage (see post on portagelakerowing.org).  It was a little breezy, but just fine for this fine open-water boat.  It is so good to get out and row!  A nice 53 minute row.  After a quick lunch, I headed out to take a ride on Sarah.  She is also happy about this good weather.  We had a nice session that lasted about 40 minutes.  Then home...presto, chango, out came the road bike!  Who knows what the weather will do tomorrow, so, best to take advantage of it now...I took a spin around the area south of home: Gundlach to Pilgrim to Paradise to Denton to 41 to Cemetery to McGinnis to Sharon to home.  41 is so flat and smooth.  Cemetery is not!  All in all, a 40 minute ride.  Gee, everything seems to be coming in at 40 - 50 minutes... that's interesting.  No wonder I was able to fit everything in!  Adding it all up...CrossFit, running, rowing, horseback riding, biking.  5 sports in 24 hours!  Can the weekend get any better?  What will the weather bring tomorrow?  The saga continues...
Kirsten

Molly & Meg Onramp 8, Charles Visits Appleton

Molly & Meg's Onramp 8

Buy-in
400m run
DROM
Standing press out of rack 25-35-45#
Burgener WU
DB cleans
Abmat situps

WOD
10!
DB cleans
Abmat situps

Cash-out
Stretching

Times
Molly 9:49
Meg 9:48

Charles' visit to Appleton Crossfit.

Working out at Theresa's box this morning;  I finally got to meet Mark!  Great guy, great performer.  I was studying his excellent double unders very carefully!  Thanks for the hospitality, guys!

WOD
5 x 5 Front Squat

Cash-out
1 minute of wall balls for reps.

Molly & Meg Onramp 6

They've done 7.  The medballs have arrived.  Let the party begin!

Buy-in
400m run
DROM
Shoulder mobility
Press w/rack 25-35#
Wall ball!
Rope lowers

WOD
5 rounds for time
7 wall ball
7 pushups
7 body rows

Cash-out
Stretch
Hams
ITB
Glutes
Wrists
Shoulders
Bridging


Learning the kip

Times
Meg 7:44
Molly 10:27

Building stamina, learning intensity!

WOD: DB Complex

The 6am crew

Buy-in

Jumprope 5 minutes

DROM/Shoulder mobility

Burgerner WU

Skill: Squat clean

SS2; 3x5

WOD

3 rounds for load:

5 DB DL

5 DB hang cleans

5 DB push press

5 DB squats

Rest, increase load next round

Cash-out

POSE 

-static pose, 3R, 3L

-change of support, 3 x 8

20 burpees

Stretch

Onramps; Meg & Molly do 7

We did this one ahead of time, waiting for the right equipment to do 6. On with the show!

Meg & Molly's Onramp 7

Buy-in 
1000m row
DROM
Shoulder Mobility
Deadlift 35 - 75#
Kip
Here's the deadlifts (nice, coming along!)

WOD
Chipper
400m run
15 walking lunges
15 body rows
15 thrusters
15 KTE
400m row

Here's the highlight reel:

Cash-out
Stretching

Eggs For Breakfast, or Charles Learns A New Trick

I thought I would write this up for all of you.  I've been ambivilant about my choice of eggs.  I started with egg whites, but I hate throwing away the yolks (too much omega-6 fat) and it takes 2 eggs to make one egg's worth.  Better Than Eggs, perhaps not ideal, but it all gets used and it cost less for 8 oz. than 16 eggs.

For real egg applications like hard-boiled eggs on salads and stuff, I've been getting Omega-3 eggs.  They work this way: The chickens eat flax seed containing short-chain omega-3 fats.  Their livers transform them into the long-chain omega-3s that we need.  Then we eat their young. ;)  The trouble is expense, or so I thought.

Maybe they've come down in price, I don't know.  Here's what I found at Econo Foods:

I was thinking of the price of having 2 eggs for each ounce of Bettter Than Eggs, but the omega-3 eggs are good to eat, each and every little morsel!  So a little quick math - BTE, $.36 per oz., O3s $.24 per egg.  Joy, another victory for real food!  So today it's O3s; 2 dozen is breakfast for 2 for 3 days.  Great!

Yes, he can be taught!

Monday, 5/10/10, Barbara

Buy-in

Warmup

500m row (alt 400m run)

Include pauses, 2 x 8 of:

legs only (teach back position at beginning of drive.)

arms and back away. 

DROM

Shoulder mobility

Burgener WU

Strength 1

Squat 3 x 5,  weight +10 (+5, later less)

Bench 3 x 5,  weight +5 (+2)

Deadlift 1 x 5,  weight +15 - 20 (+10)

WOD

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Barbara lite: 10, 20, 30, 40

Barbie: 5, 10, 15, 20

Cash-out

POSE: static pose, 3 R leg, 3 L leg.

Stretching

Hips/legs

Cat-Cow

Achilles 

Shoulders

What Are You Doing With Your Fitness?

Post to comments!

A Short day - Starting Strength

Soon...

Our day conspired against us!   At least that's the story I'm sticking to.  We ran out of day and still hadn't done our workout.  Desperate for something, we did today's buy-in.  We'll pick up enough activity this weekend, I'm sure (that's my story, anyway!)

Strength building as prescribed by Mark Rippetoe in his landmark text "Starting Strength" is something we'll be incorporating into our buy-ins.  It was nice to work on this, at least.

Buy-in
Jumprope warmup
DROM
Shoulder mobility
Back Squat 3 x 5
Press 3 x 5
Power hang clean 3 x 5

Cash-out
Stretching

CF: 5k Run, Onramp: Dan's Final! Joanie 11, Meg & Molly 5

Lots of stuff going on yesterday at KS&C...
Buy-in

Warmup

DROM

WOD

5k run

To make 5k on the Pilgrim Trails, 

include Ring Loop with side trips to:

Troll Loop

Ent Loop

Elf Loop

Cash-out

Back squat

Skill - PVC squat snatch

Stretching

Dan's Final Onramp!

Buy-in
1k row
DROM
5 Squats
Shoulder mobility
Deadlift 65, 75, 85, 95#
Kipping pullup (good start, Dan!)


WOD
200m run
15 - 12 - 9
Squat
Pushup
Body row200m run

Cash-out
Stretching


This is a repeat of the Onramp 1 WOD.  Dan's times:
3/2/10 19:14 (Here's that blog entry.)
5/5/10 10:43

Dan cut his time almost in half!  Oowaa!
Dan's got a good grounding in basic moves and is ready to take on standard WODs.
Way to go!


Joanie's Onramp 11

Buy-in

Warmup w/1k row

Back Squat 45, 65, 75#

Kettlebell swings

WOD

200m run

20 - 15 - 10

KB swings

2 rope lowers

Cash-out

4 rounds Tabata situps

4 rounds Tabata back extensions

Stretching

Joanie's  time 3:53!

Tabata scores:

Situps 15

Back ext. 14 

Good KB swings!

Onramp 5 with Meg & Molly
Here's some of their push press action!

Buy-in
500m row
DROM
Shoulder mobility circuit 

Standing press with PVC 

Standing press out of rack 

Knee to elbow progression 

WOD

3 rounds of: 

300 M Row 

5 KTE 

10 dumb bell push press 

One groups will rest while 

2nd group goes for each 

round 

Cash-out

Stretching

Bridging

Times for each round:
Meg
2:41
2:43
2:27
Molly
2:49
2:39
2:35

Onramps; Dan 11, Joanie 10, Meg & Molly 4

Dan's Onramp 11

Dan getting that swing all the way to the top!

Buy-in

1000m row

DROM

Shoulder mobility

Back Squat 45, 65, 75#

Kettlebell swings

WOD

200m run

20 - 15 - 10

KB swings

2 rope lowers

Cash-out

4 rounds Tabata situps

4 rounds Tabata back extensions

Stretching

Dan's time 6:44

Tabata scores:

Situps 7

Back ext. 10

Great form on KB swings!

Joanie's Onramp 10

Joanie gets the hip waaay open!

Buy-in

400m run

DROM

Shoulder mobility

Burgener warmup

Pullup hip turnover

Back squat

DB snatch

Russian lunge

WOD

AMRAP in 10 minutes

10 DB snatch R

25' Russian lunge

10 DB snatch L

25' Russian lunge

Cash-out

Stretching

Joanie scored 3 rounds + 5 reps!

Meg & Molly Onramp 4

Molly & Meg bringing it home!

Buy-in

200m run

DROM

Kip

Deadlift 55, 65, 75#

Jumping pullup

Walking lunges

WOD

3 rounds

Run 200m

Lunge 30'

10 jumping pullups

Cash-out

Stretching

Times:

Molly 7:49
Meg 7:52

WOD: Hang Power Cleans and Burpees

Buy-inJumprope
Warmup
Skill - Pullup work
Strength - Press

WODThree rounds for time of:
65 pound Hang power cleans, 15 reps
15 Burpees
women - 45


Cash-outPOSE drills
Stretching

Meg & Molly Onramp 3

Buy-in
Row
Deadlift review
Thrusters

WOD
3 rounds
Row 200m
10 thrusters
one rests while the other does a round.

Cash-out
Stretching

Times:
Meg
2:27
2:09
2:04

Molly
2:23
2:16
2:25


Way to hold times, folks!