#2 Mobility - Front Of The Hips or Ye Olde Couche Stretch

Don't Go In the Pain Cave


This is good!

Let's Get This Mobility Week Started!

The First of Many Beat Downs


Have at it!

Ciao,

Charles

Filthy 50

The crew bustin' out the MWOD.

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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...

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Stretching

Mobility Homework - Episode 113/365: Improving Squatting Mechanics

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.

"Lynne"

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

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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!

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Stretching

Mobility Homework - Episode 115/365: Lower Leg Sliding Surfaces

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.

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.

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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

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Stretching

Mobility Homework - Episode 103/365: Shoulder Relationships 3--Arm to Scap

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.

Deadlift

Looks like Meg's putting on weight.

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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

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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.

Snatch, Wallball, KTE

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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

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Stretching

Mobility Homework - Episode 106/365:  Deadlift Part 2

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.

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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.

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Stretching

Mobility Homework - Episode 102/365: Shoulder Relationships 2: The movers

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.

Gymnastics WOD

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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

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Stretching

Row and Thrusters

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

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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

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Stretching

Mobility Homework - Episode 101/365: Shoulder Relationships--Soft Tissue

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

"Jackie"

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

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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

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Stretching

Mobility Homework - Episode 95/365: The Lower Body Basic List

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.

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.

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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

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Stretching

Mobility Homework - Episode 98/365:  Basic Upper Body Mobility List (While being attacked by Sharks, on fire)

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.