“Brenton“

There be bears here!

First, a great blog post by Sarah Fragoso on getting your head into eating Paleo:

What does eating Paleo REALLY Mean?? And a recipe….

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Gymnastic WU/skills 2

Strength

• Deadlift 3 x 5

WOD

“Brenton “
Five rounds for time of:

• Bear crawl 100 feet 
• Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Scaling: 3 rounds; 50 feet; 3 burpees.

Time limit:  15 minutes

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Stretching

Mobility Homework - Episode 62: Car Gnarly/LEO Love Letter

Things to do in the car:

change seat position.

• Air support cushion move around to achieve good position.
• Hook arm on opposite head rest.
• Hollow; squeeze butt, tighten abs.
• 12 - 16 oz H2O per hour.
• Hold steering wheel with straight arms, externally rotate at shoulder.
• Knee internally rotated, one hand helps stretch a little 
• internal rotation; hand behind back, press shoulder into seat.

And now, the mobility WOD:

• Bully stretch; shoulder in good position, pull away, drop down; open up neck; 2’ each side
• Calf stretch
• Hip: femur ext rotate. Load: butt back. Tension belly button to foot, knee.
• Tall glute stretch; no ext rotate.

Thrusters

Stephanie working the 'cat-cow' stretch.

 

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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

• Wall squats

WOD

Thruster 1-1-1-1-1-1-1 reps

Time limit:  15 minutes

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Stretching

Mobility Homework - Episode 61: IT Band Hell, And Help...

1. Glute stretch on a box, body extra low, knee falls to side

2. Roll ball on side of hip.

3. Roll ball on muscles just above the knee, top to bottom around the outside.

4. Revisit #1, straighten forward leg.

5 minutes total each leg.

(Monday) “Bulger”

Peter getting inverted.

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CF Warmup

Skill

• Pose: 2 x Forward Lunge + 100m, rest 1 minute.

Strength

• Bench 3 x 5

WOD

Pack:
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (or 14 progressions)

Women - 65#

Time limit:  15 minutes

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Stretching

Mobility Homework - Episode 60: Paleo Chair Test 3 And 100k Mwod Users

Simply put, spend 10 minutes in the squat, butt to heels.  Any easier than the last time?

Paleo Eating - Crock Pot Round Steak

O.K.  I tried it.  The smell, the smell - like wine!  And the taste!  It was wonderful!

So, here you go.

The lettuce was to pretty it up for you.  The little bit of green makes it look nice and I'm all out of parsley.

• Round steak (grass-fed, it was 2 big steaks.)
• Olive oil, 2 big glugs.  Slosh the beef around in it in the bottom of the crock pot.

On top and around, place:

• Chopped up onion (whatever size you want to eat)
• Diced carrots
• One big can of diced tomatoes
• One small can of coconut milk

I didn't add any more salt than in the canned tomatoes.  Taste and add salt & pepper and whatever to taste.
Cook 5 hours, with 2 on high, 3 on low. (or was it 3 on high?)

The beef was fall-apart delicious.   We ate most of the vegetables.  Tomorrow we'll have the rest of the beef with some other vegetables.

Enjoy!

How to eat Paleo

Beef and Brussells Sprouts Stew

An easy and straight-ahead way of figuring out what to fix for dinner, courtesy of http://robbwolf.com/:
Download The Paleo Solution Quick Start Guide and Shopping List
See Robb Wolf's site for much more information.

If you like to go by recipes, here's a new one:
http://www.wholelifeeating.com/.

Why?
Kirsten says that this makes 2 years without August allergies.
My doctor says that my blood profiles are greatly improved.

The crock-pot smells all done; round steak.  If it turns out, I'll post a 'recipe.'

Happy eating!

Ciao,

Charles

Wall Ball & Muscle Ups

Three different muscle up scallings; seated, squat and in the middle, kneeling.

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Gymnastic WU/skills 1

Skill

• Pose: 2 x carioca 100m run
• Kipping Pullups

Strength

• Squat 3 x 5

WOD

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Time limit:  15 minutes

All did this scaling:  25/5 - 20/4 - 15/3 - 10/2

Seated muscle-ups

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Stretching

Mobility Homework - Episode 54: Pinchy Ankles and Weak Feet

Pre-bonus, foot strength: a) stand on ball of foot, get stuff;  b)Foot roll c) heel-toe rock.

Test: OHS, long sit with your feet straight out and pull your toes back toward your face, check ankle mobility.

Mwod: 

1. Ankle pinch w/ band, 1’ each way, each side = 4’ total.

2. Calves a) hip to wall, b) knee to wall, 30” each way, each side = 2’ total.

3. Roll out your leg gristle 2’ min each side, or until you are out of vomit [KStar's joke, but I couldn't resist leaving it in.]

Snatch Balance

We're not walking on hands yet, but we're rocking the wheelbarrow!

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NORCAL Warmup

Skill

• Snatch balance

WOD

Snatch balance 1-1-1-1-1-1-1

Scaling: weight.  Sub: Overhead Squat

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Stretching

Mobility Homework - Episode 53:  Muscle Up and Wall Ball Prep

Test: Foot point and muscle up.

Mwod: Bully stretch 2 min each side

Sink stretch 1-2 min each side

Overhead thoracic stretch (not rolling) 2 min

Feet ungluing with some kind of torture device 2 min

Retest: Foot point and muscle up? Better?

“Tabata This!”

WOD Killers, one and all!

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Gymnastic WU/skills 2

Skill

• Pose: 2 x Wall drill - 100m run
• Snatch balance (pvc - 15#)

Strength

• Power Clean 3 x 5

WOD “Tabata This!”

• Tabata Row
• Rest 1 minute
• Tabata Squat
• Rest 1 minute
• Tabata Pull-up
• Rest 1 minute
• Tabata Push-up
• Rest 1 minute
• Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Scaling: 4 intervals

Time limit:  15 minutes

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Stretching

Mobility Homework - Episode 52: Up Against the Wall, Snatch Prep and Nerve Gliding Too!

Test: Bottom position of snatch balance/full snatch

All done with back on the floor:

• 2 min with leg press mob - wide squat, feet forward; TR Knees out.
• 2 min each leg figure four on the wall (support knee if needed.)
• double ball under back with squat against wall, hands overhead.
• 2 min each straight leg door frame hammy TR (bend knee if nerve weirdness.)

Retest: Kill your Pr in the schnatch

Bonus: Stand with arms out, one palm up, the other down; turn head to down.  Switch 30 seconds.

Friday, MTU Trails: Runs & Ball Slams

Peter's pain face.

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Shoulder prep (Kelly Starrett)

Hip Prep (Kelly Starrett)

Skill

• free handstands

WOD

• 800m run
• 2 minute max ball slams
• 800m run

Time limit:  15 minutes

Post Times & reps.

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• Wheelbarrow walk

Stretching

Mobility Homework - Ring Ready Shoulders:  Seek Out the Corners

Test: on back, upper arm 90 deg. out, rotate lower arm down.

4’ each exercise  = 8’ total 

1. PVC in chinup grip, anchor elbows on rock or, if laying down, on ground; work hands out, forming ‘V’; lower chest into stretch; tension by straightening arm.
2. Lay on back, knees bent, feet on the ground; with shoulders anchored down, hips up in the air; hands tuck behind back, lower back down, keeping shoulders against the ground.

Front Squat

Kirsten demonstrating the proper 'pain-face.'

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CF Warmup

Skill

• Pose:  Partner lean into 2oom run

Strength

• press 3 x 5

WOD

Front squat 1-1-1-1-1-1-1 reps

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Stretching

Mobility Homework - Runner's Legs

Test: walking lunge

10’ on the Ugly Four

1. Ball roll on the head of the quads. Flex and straighten leg as well.
2. Ball roll on the hip flexor wad; 
3. Glute stretch, some ext. rotation (foot on outside edge,) fold over.
4. Couch stretch.

Retest: pose/butt kicking

KB Snatch & Pull-ups

Big Congratulations to Stephanie, who finished her Onramp by cutting 2  minutes off of her original WOD time!  Look at her go!

Remember, times this week are 5pm and 6pm, with everyone Friday at 5:30 at MTU trails (bring trail running shoes!)

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Gymnastic WU/skills 1

Skill

• Pose: 2 x Forward Lunge (10 each leg) + 100m rec 1 min between each

Strength

• Deadlift 3 x 5

WOD

Pack:
21-15 and 9 rep rounds of:

• Left-arm Kettlebell snatch, 1 pood (32 pounds)
• Right-arm Kettlebell snatch, 1 pood (32 pounds)
• Pull-ups

Women - 24 pounds

Scaled 15 - 12 - 9

Time limit:  15 minutes

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Stretching

Mobility Homework - Strong Goats, Orlando Style:  Low Back, Hips, and Groin Good after strongman / heavy lifting days.

Test: Squat. How do your hips and low back feel?

1. Drape body over something, feet on the ground; relax and drop hips; move hips around.  Alternately, hang from rings.
2. High glute stretch, arm to the inside, back leg hangs free.
3. Pigeon (ITB) pose, hand on foot, relax butt; Bias a) belly button to knee, b) belly button to foot.

Try before bedtime for better hips and low back in the a.m.

Deadlifts & Push-ups

Welcome back to Meghan!

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NORCAL Warmup

Skill

• Pose: Carioca

Strength

• Bench 3 x 5

WOD

Pack:
10 (5) rounds:

• 10 x Deadlift, 75-95/5-65 (35-45) pound
• 10 push-ups

Time limit: 20 minutes

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Stretching

Mobility Homework Getting Ready  For Strongman. Hip tweaking Getting the femur deeper into the socket.

Test: Deadlift starting position.

3 minutes x 2 positions each leg = 12 minutes total.

1. Knee-through-butt, externally rotate, block with other knee; bias with band out the side.
2. Samson on steroids: band high on back leg diagonally forward from leg; bias front corner with elbow overhead.

“Ryan”

 One runner looks like 'stop;' the other one looks like 'go.'  Can you tell which one? (photo from CFE.)


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Gymnastic WU/skills 2

BASIC

DROM

Upper-body pulling 

2 rounds of: 

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

(band assisted if necessary) 

Core/low back 

2 rounds of: 

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

(16/12 kg)

EARLY INTERMEDIATE

DROM

Upper-body pulling 

3 rounds of: 

• 5 xDead-hang pull-ups 

(add weight if necessary) 

• 3 x Muscle-up rows

Core/Low Back 

3 rounds of: 

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

Skill

• Pose: Wall Drill + 2 x 200m rec 1 min between each 

Strength

• squat 3 x 5

WOD

“Ryan” (scaled)

• 5 (3) rounds for time of: 
• 5 Muscle-ups (or progression of your choosing)
• 15 (12) Burpees

Time limit:  20 minutes

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Stretching

Mobility Homework Amazing Effort!  Good. Now Get Ready for Tomorrow

Test: jog, feel for muscle tightness; squat for same.

10 minutes rolling out legs.

Power Cleans, “Jack”

Power Cleans
Kirsten (note: Kirsten's weight was actually 30#)


Sarah


Peter


Debi


Do your self-critique.  Compare with footage from last weekend's excellent CrossFit / USAWeightlifting Open.  Check out Session 1, Hour 5.  Snoop around the archives for men and women doing snatch, clean & jerk, and a CF WOD.

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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

• Muscle-up progression
• Pose: Arms in back, forward lean

Strength

• Power clean 3 x 5

WOD

“Jack” (scaled)

Complete as many rounds as possible in 20 (15) minutes of:
10 x Push press 80/50 (15-25) pound, 10 reps
10 KB Swings

10 Box jumps

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Stretching

Mobility Homework Free Your Scap, Free Your Mind

Test: feel scapulae in pushup; breathing, turn your neck.

Scapular mobility, 5 min each arm. Mix:

1. Rack position overhead, palm up, tension neck up-forward-away.
2. Band, palm up, block with other hand. Turn into it.
3. Ball between ribs near scapula.  Oscillate arm: across lower body - up by ear.  Move ball around.