Wednesday, June 30, 2010

Wednesday, July1, 2010: "Arnie" (scaled)

The 'kids' out trying out new bikes.


Buy-in
  • 3 minute jumprope
NORCAL Warmup
  • Jumprope 3 minutes
  • DROM
  • Shoulder mobility
  • Burgener WU
Skill / Strength
  • Power clean pvc
  • 3 x 5 15# bar
WOD “Arnie” (scaled)
With a single kettlebell weighing 10-15 pounds:
  • 10 Turkish get-ups, Right arm
  • 20 Swings
  • 10 Overhead squats, Left arm
  • 20 Swings
  • 10 Overhead squats, Right arm
  • 20 Swings
  • 10 Turkish get-ups, Left arm
A dumbbell can be substituted for Kettlebell.
Time limit:  20 minutes
Cash-out
Pose/Chi
  • ‘C’ posture
  • 2 x Butt kicking - run - relax 
Stretching

Tuesday, June 29, 2010

Monday, June 28, 2010: "Nutts" (scaled)

O.k.!  I'm officially caught up on sleep.  Here's yesterday's WOD.  Sorry I'm a day behind.


Other business:
Coming up soon - Turkish get-ups (it's a move, not a costume.)  Check out these links; There will be a quiz.
how to:
http://www.youtube.com/watch?v=ztTOn0rSMis
With a person (for fun:)
http://www.youtube.com/watch?v=uDQUlshxO_8



A recipe for you; what we had yesterday for dinner:
http://everydaypaleo.com/2010/03/27/spicy-speedy-stuffed-peppers-and-pressure-cooked-artichokes/

We did the stuffed peppers.  Good Paleo eats; the bonus - absolutely no indigestion.  Turns out, it's not the grease or the peppers that does you in - it's the rice!!


On to the show...
Buy-in
  • 400m run
NORCAL Warmup
  • 400m run
  • DROM
  • Shoulder mobility
  • Burgener WU
Skill
  • turkish getups
Strength
  • 3 x 5 press
WOD “Nutts” (scaled)
  • 5 Handstand push-ups (or Progressions)
  • 10 x 55-115# Deadlift
  • 15 x 12-24” Box jumps
  • 20 Pull-ups 
  • 25 x 14# Wallball shots, 10’ target
  • 30 Double-unders (or Tuck Jumps)
  • 400m run with a 10-25# plate
Time limit 20 minutes
Cash-out
Chi/Pose
  • ‘C’ posture
  • butt-kicking
Stretching

Friday, June 25, 2010

Eric & Debi Onramp 3

Eric and Debi are elusive to photograph, but we finaly captured them on camera:
That's Debi in the background with Kirsten.

  Here's Eric too.  No, they're just stretching!

Buy-in
Row
Deadlift review
Thrusters

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

Cash-out
Stretching

Eric was back for more tonight; Debi returned much improved after being under the weather.  Both did well and learned new skills.  Eric is getting some fast splits on the erg...1:45...way to go Eric!  Debi, never having been on an erg in here life, learned basic technique and made great progress over the course of three rounds.  Good job, Debi!  Times for 3 rounds of 200m erg followed by 10 thrusters:
Eric: 1:49, 1:24, 1:22.  
Debi: 2:25, 2:15, 1:39.


Wednesday, June 23, 2010

How Much Fish Oil?


Here's a link to a really nifty calculator for the amount of fish oil you need.  The overall formula is from Robb Wolf; The online version is courtesy of Dallas Hartwig.

Why fish oil?
to help to balance the ratio of Omega-3 to Omega-6 fats.  Most of us have waaaay too much Omega-6. You need both, but in a 1:1 or 2:1 ratio (O-6:-O-3.)  Omega-6's are pro inlfammatory, Omega-3s are anti-inflammatory.

Make sure your fish oil lists the amounts of DHA and EPA contained.  General Omega-3 listing? Look for slick tricks like soybean oil.  Not good and not the kind of Omega-3 we're looking for.


Enjoy!


Wednesday, June 23, 2010: ‘Fran’

Our new Onramp group gets started with WOD 1

Real strong first efforts!  Welcome, Eric and Debi!


Buy-in
NORCAL Warmup
  • Row 1k (Jumprope 4 minutes)
  • DROM
  • Shoulder mobility
  • Burgener WU
Skill
Pose/Chi
Posture x 3
Posture shortcut - ‘C’
Lean - steps x 4
Lean - 200m run x 4
Strength
Deadlift 3 x 5
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster (scale weight)
Pull-ups (scale to jumping)
Post time to comments.
Time limit:  10 minutes
Cash-out
Stretching
  • PNF Hamstrings, introduce
  • 3 x each leg

Tuesday, June 22, 2010

Rest Day - Back squat videos

Here's everybody's back squats from Monday.
Coming along nicely.  Flexibility is a factor for all of us.  We'll be working on that in and out of the squat.







Monday, June 21, 2010

Monday, June 21, 2010: 5 x 5 Back Squats

Coming along.  More room in the garage for WODs soon!

Buy-in
Jumprope 1 minute each of: (or row 750m)
  • Single unders
  • 1-foot alternate
  • Double unders
DROM
    Gymnastic warmup/skills
    Day 2 
    BASIC
    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)
    Gymnastic warmup/skills
    Day 2
    EARLY INTERMEDIATE
    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
    All- 10 squats

    Skill
    Back squat
    WOD
    Back Squat 5-5-5-5-5 reps
    Post loads to comments.
    Cash-out
    Max full pushups
    Stretching

    Sunday, June 20, 2010

    The Sport of Fitness

    Some video inspiration from main site coverage of the CrossFit Games at CrossFit.com. click on the video links, either Windows or Quicktime (Mac):



    Another take on the Women's competition at the Southeast Regional by Boomer Alred - video [wmv] [mov]


    Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
    -Mark Rippetoe, startingstrength.com

    Saturday, June 19, 2010

    Rest Day - Friday's WOD video

    The Friday Run / Squat video.



    That was one of your first long workouts (amazing we can call 13 minutes long, isn't it?)
    A very good showing by everyone!

    Friday, June 18, 2010

    Friday, June 18, 2010; “J.T.”

    ChiRunning - Letting Gravity Do The Work


    Housekeeping
    I've worked on the settings.  If you've had a tough time posting comments, try now.


    Buy-in
    Jumprope 1 minute each of: (or row 750m)
    • Single unders
    • 1-foot alternate
    • Double unders
    Shoulder prep (Kelly Starrett)
    • Pushup circles
    • 1” Pushup
    • Pushups wide - narrrow
    • Side triangle, 10 x foot taps
    • Walkouts
    • DROM
    • Hang actives
    • Chinups wide to narrow
    • Pullups wide to narrow
    Hip Prep (Kelly Starrett)
    • 10 squats
    • Knees out
    • Pigs On Ice
    • Squat straddles
    • Groiners
    • Active split
    • Tall squats
    • Fences

    Skill
    Progressions for:
    • HSPU
    • Ring dips
    • Push-ups
    Strength
    Back squat 3 x 5
    WOD “J.T.” (scaled)
    15-12-9 reps of:
    • Handstand push-ups
    • Ring dips
    • Push-ups
    (progressions)
    Time limit 15 minutes

    Cash-out
    Pose
    • Posture shortcut - C
    • Arm swing review
    • Cadence
    Stretching

    Wednesday, June 16, 2010

    Wednesday, June 16 2010; 4 x 400m run / 35 squats

    A visit from Cardio Man, our Jeff Massey!

    Buy-in
    Pose
    • Posture review
    • Lean to partner
    • Arm swing
    400m run 200 out, 200 back.
    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
    • Squat form
    • Bench press form
    Strength
    Bench 3 x 5
    WOD
    4 (3) rounds 
    • Run 400 M 
    • 35 Squats
    Time limit:  15 minutes
    Cash-out
    Stretching

    Tuesday, June 15, 2010

    Rest Day; New Onramp starting soon!

    The next Onramp class is starting Monday, 6/21/10.  We'll be meeting at 6:15 for 12 sessions to teach you the basic moves and get you ready for the intensity of our workouts.  We still have an opening - contact us!


    Burpee faces...


    Nice work; See you Wednesday!

    Monday, June 14, 2010

    Monday, June 14 2010; Southwest Regionals WOD

    Form check - overhead squat
    Meg
















    Molly


    Joanie


    How's your kip coming?
    Click here to see a great kip.


    Buy-in
    Row 750m (Jumprope 2-ft, 1-ft, DU 3 minutes)
    Gymnastic warmup/skills
    BASIC 1 
    Upper-body pressing 
    5 rounds of: 
    • 3 x Kick up to handstand attempts 
    • 5 xRing push-ups
    • 10 sec. Tripod/frog stand 
    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; 53/35#) 
    EARLY INTERMEDIATE 1 
    Upper-body pressing 
    5 rounds of: 
    • 5 x HSPU
    • 10 sec. Frog stand 
    Legs 
    3 rounds of: 
    • 5 x Pistols (each leg) 
    • 10 x Hip extensions
    (good mornings)



    Skill
    Review
    • Press
    • Push press
    • Push jerk
    Strength
    Power clean (pvc skill drill)
    WOD SW regionals (scaled)
    • 115 (75) pound barbell, Shoulder to overhead, 15 reps
    • 30 Burpees 
    (scale weight)
    Partition as needed, any order.
     Time limit 15 minutes

    Cash-out
    Pose/Chi
    • Posture
    • Lean to wall
    Stretching




    Sunday, June 13, 2010

    Rest Day; Joanie's Onramp 12 highlights, ChiRunning, Yummy Paleo Dish


    ChiRunning Workshop 

    ChiRunning Instructor Cassie Kottke with our Joanie

    Joanie and Charles made a trip down to Crossfit Appleton for a WOD and a morning workshop on Chi running.

    ChiRunning is a technique of running that greatly reduces impact on the body while increasing running efficiency (who knew there was a technique?)  Fabulous!  Very similiar to the Pose running technique.  Cassie Kottke was our ChiRunning certified instructor.  Sometime we should get her up here to do a workshop.  Well worth the trip.

    Another great workout from Theresa as well.  Here's what I can remember:

    WOD
    3 rounds for time:
    15 box jumps
    15 burpees
    35 situps
    15 ring pushups

    Full Rx reps were 25, 25, 50, 25

    Big thanks to Theresa and Mark of Crossfit Appleton!

    Joanie's Onramp 12 WOD Highlight Reel





    I hadn't posted this yet, so here it is:




    Yummy Paleo Recipe

    Cook up 2 lbs. of pasture-fed ground beef (or lean ground beef) with an onion, cut up.
    Garlic, if you like.
    When just about ready, add cut up zucchini. (Try this another way with cabbage.)
    This time, I had green pepper, so I added that, too.
    A little later, add a big can of diced tomatoes.
    Simmer it up, dish it up and eat.
    Yum!

    Meg & Molly 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 their Onramp 1 WOD.  Improvements in strength, form and mobility.  Great job!
    Meg 
    #1  11:15
    #12  7:13

    Molly
    #1  11:42
    #12  7:14

    Saturday, June 12, 2010

    Friday, June 11, 2010: Clean & Jerk



    Buy-in
    Jumprope 1 minute each of:
    • Single unders
    • 1-foot alternate
    • Double unders
    Norcal Warmup
    • DROM
    • Shoulder mobility including wrists
    • Burgener WU
    Skill
    Clean & Jerk
    • Deadlift review - 1st & 2nd pulls
    • 3rd pull step by step, then all together
    • combine
    • Jerk with push jerk or split jerk stance
    WOD
    Clean and Jerk
    1-1-1-1-1-1-1 reps
    Post loads to comments
    Cash-out
    Pose
    • Change of support, forward change of support
    • Pony, forward pony
    • Hop, forward hop - each leg.
    Stretching

    Wednesday, June 9, 2010

    Wednesday, June 9, 2010 “Tommy V”

    "Are you o.k.?"

    Buy-in
    Pose
    • Change of support, forward change of support
    • Pony, forward pony
    • Hop, forward hop - both legs.
    • calf stretch
    • 400m run
    Shoulder prep (Kelly Starrett)
    • Pushup circles
    • 1” Pushup
    • Pushups wide - narrrow
    • Side triangle, 10 x foot taps
    • Walkouts
    • DROM
    • Hang actives
    • Chinups wide to narrow
    • Pullups wide to narrow
    Hip Prep (Kelly Starrett)
    • 10 squats
    • Knees out
    • Pigs On Ice
    • Squat straddles
    • Groiners
    • Active split
    • Tall squats
    • Fences
    Strength
    Press 3 x 5
    WOD
    “Tommy V”
    For time:
    (Scaled):
    85 pound Thruster, 15 - 12 - 9
    15 ft Rope Climb, 8 -4-2
    Women 55#
    Time limit:  15 minutes
    Cash-out
    Stretching

    Who's the lucky boy?

    Tuesday, June 8, 2010

    Meg & Molly Onramp 11


    It's either flopping fish or Tabata Supermans!

    Buy-in
    1000m row
    DROM
    Shoulder mobility
    Back Squat 
    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

    Meg's results:
    WOD time 7:38
    Tabata scores:
    Situps 9
    Back ext. 15

    Molly's results:
    WOD time 7:38
    Tabata scores:
    Situps 8
    Back ext. 16

    Kettlebell swings are fun!


    Monday, June 7, 2010

    Monday, June 7, 2010 “Annie”

    The 'Russian Lunge-rs'

    Buy-in
    Jumprope 1 minute each of:
    • Single unders
    • 1-foot alternate
    • Double unders
    CF Warmup.  3 rounds of 10-15 reps of:
    • Samson Stretch (do once each round for 15-30 sec.)
    • Overhead Squat with PVC
    • Sit-up
    • Back-extension
    • Pull-up
    • Dip
    Skill
    • Thrusters
    Strength
    Back Squat 3 x 5
    WOD
    “Annie”
    50-40-30-20 and 10 rep rounds of:
    • Double-unders (tuck jumps, single unders)
    • Sit-ups
    Post time to comments.
    Scaled rep rounds:
    35-25-20-15 and 10 
    25-20-15 and 10 
    20-15 and 10 
    Time limit 15 minutes

    Cash-out
    Pose
    • Change of Support  8 slow, 16 fast
    • Forward change of support 1 minute
    • single leg hop
    Stretching