Friday, April 30, 2010

Onramps; Joanie 9, Meg & Molly 2




Joanie:
Buy-In
Warmup
Back squat
Kipping 


WOD
3 rounds
row 250m
15 pushups


Cash-out
Stretching


Joanie's time: 5:32
KW 6:30 


Meg & Molly:
Buy-in
Rowing
Squat review
Pass-through
Deadlift
Standing press
Push press


WOD
10!
Med-ball DL
Push press


Cash-out
Stretch


Times:
Meg 6:19
Molly 6:58


Good job athletes!  Technique is coming along.

Wednesday, April 28, 2010

Joanie Onramp 8



Buy-in
400m run, DROM
Standing press 5 x 25#, 35#, 45#
DB hang power cleans
Abmat situps

WOD
10!
DB cleans
Situps

Cash-out
Stretch

Joanie's time 6:45; good clean technique and way to rip out the situps!

Monday, April 26, 2010

Onramps; Joanie 7, Meg & Molly Begin!



Welcome to new crossfitters Meg & Molly!

Joan's Onramp 7
Buy-in
Deadlifts
Pop-offs on the pullup bar
WOD skills


WOD: 'Chipper'
Run 400m
15 walking lunges
15 body rows
15 thrusters
15 KTE
Row 400m
Joanie's time 7:29; super!


Cash-out - stretching


Onramp 1 with Meg & Molly
Buy-in
Run, warmup
WOD skills


WOD
Run 200m
15 - 12 - 9
Squats
Body rows
Pushups
Run 200m


Cash-out, stretching


Meg 11:15 scaling knee pushups
Molly 11:52 scaling leaning pushups
Good work, gals!

WOD: Back Squats and Ring Dips

Mountain biking at Swedetown; lots of blue!
Buy-in
Warmup
Press

WOD

Five rounds for load and time of
Back Squat, 3 reps
15 Ring Dips

Cash-out
POSE
Stretching

Saturday, April 24, 2010

Ready For Anything



Crossfit gets you fit for whatever comes up.  This post is from Kirsten on her recent trip to Lansing:



Well.  CrossFit comes through again.  We are not just blowing smoke, here!  I went down to Lansing this week to work.  I tossed in the mountain bike with hopes to get a few rides in.  My week turned out to be filled with biking.  The synopsis is as follows.  
On Monday evening, I headed out to Sleepy Hollow State Park.  They have a nice little single track around Lake Ovid.  I rode the north half of the trail system.  It was experiencing some flooding; it was a bit mucky in spots.  Enough to make it a bit challenging; ride, ride, ride, or you will skin your hide!  At the end I was covered in mud and was happy as a pig.  Then I headed back to town for some dinner (after a shower).
On Tuesday, I decided to follow the CrossFit mantra, “learn and play new sports”.  I had never gone road-biking in the true sense.  My boss, Jeff Massey, happened to have an extra road bike, and invited me along for a road ride.  He is preparing for the DalMac, and likes to put in at least 20 miles a day.  Out we went after work from the lab, west into the “citified agriculture” of northeastern Lansing area.  Beautiful countryside, everything is green.  They are a month ahead of us in season; all of the leaves are on the trees, and the tulips are blooming.  Observation:  flat.  Observation:  traffic!  Jeff may be tentative about “rock gardens” and “switchbacks”, but has no reservations about vehicles!  It was monkey-see, monkey-do.  Don’t think, just “do as the Romans do” and blend right in to the traffic flow.  We put in around 17 miles.  It was great.
On Wednesday, we had a little more time after work, so we took another ride and went on a slightly different route.  Toward the end, a woodchuck made a rush toward Jeff from a field on the side of the road.  Again!  Fortunately, this one ducked into a hole just before the pavement.  This one was big!  It could have caused some damage.  This is not the first encounter with a woodchuck.  Up to this point I have been able to keep up with my boss, who is a well-seasoned road-biker.  Is this because CrossFit has prepared me well?  Or is my boss being extra nice, and going at a moderate pace?  Probably both.  Toward the end, close to home, he took off and really put some distance between us.  Nice of him not to leave me out on the highway in unknown territory!  Thanks, Jeff.  On this ride, we clocked 21 miles.
On Thursday afternoon, Jeff, Charles and I all convened for a mountain-bike ride at Ionia State Park.  The day was sunny and coolish, just perfect for a bike outing.  We did the north half of the single track.  This trail, at first glance, seems to be an easy one.  Once on the trail, however, challenges started to appear.  First a traverse down across a  wooded, rocky slope, with a 90 degree turn at the bottom, then a climb up a rocky ridge.   Then, several bridges that were more like ladders, that were on uneven, mucky ground.  I fell of the side of one into the mud; let out a whoop, and charged up the rise.  Escaped!  
Then, some switchbacks, down through a rocky path, over a couple of logs, then a charge up a root-laden trail through several large tree trunks and rocks.  Had to gear down and stand up for this one.  Charles made it to the top with relative ease (or so he said!).  I made it to the top, just.  YESSSSSSSS!  A little more single-track, and then up to the road for a tour of the entire park.  This park, like Sleepy Hollow, has designated bike, hike, and horseback riding trails.  I like this.  No motor vehicles on these trails.  Just right for bikes, and for horses, too.  There is a lovely little horseshoe-shaped lake here.  Made me want to ride my horse...made us want to row...
Friday was a rest day.  Finally!  After 5 days of workouts, it was well-deserved.  We spent our rest day driving home.  Dry roads, uneventful.  Just what we wanted.  
So there.   Lots of fun.  No sore spots.  No problems keeping up with my aerobic-machine boss!  Thanks, Cross-Fit...you are so practical, useful and fun!!!

Bye for now!

Kirsten

Monday, April 19, 2010

WOD: 1RM Snatch Balance


Warmup, then

WOD: 1 - 1 - 1 - 1 - 1 - 1 - 1 Snatch Balance.
Post weights to comments.

Stretch after.

CW's first attempts:


Fun, still much to learn.

Saturday, April 17, 2010

WOD: DB Split Cleans & Pullups


Buy-in
 Warmup
 Handstand practice
 Snatch balance skill
WOD “Erin” Pack:
 Five rounds for time of
 25 pound Dumbbells split clean, 15 reps
 21 Pull-ups
 Women - 20#
 Post time to comments
 Compare to 090601. 
Cash-out
 POSE
 Stretch


Here's me practicing the snatch balance with a 35# bar.  On the dip-drive, I'm moving forward onto my toes, so I land on my toes and have to settle back onto my heels.  I'll work on tightening my midline and driving through my heels.

Thursday, April 15, 2010

Endurance - 8 x 30:20



Endurance WOD
C2 rowing:
8 repeats
30 seconds on, 20 seconds off.
Post speeds and distances to comments.

Wednesday, April 14, 2010

Joanie Onramp 6

Kirsten & Joanie



Buy-in
400m run
DROM
Shoulder mobility
Standing press from rack 25#, 35#
Wall ball
Rope climb

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

Cash-out
Stretch
Hams
ITB
Glutes
Wrists
Shoulders

Joanie's 4:45
Way to kick out the intensity!

Tuesday, April 13, 2010

Endurance - 20' TT

Rowing (C2:) 20 minute Time Trial.
Post distance to comments.

Joanie Onramp 5

Joanie puts the pedal down for her last round!

Buy-in
500m row
DROM
Shoulder mobility
Press out of rack
Knees to elbows (wow, Joanie, great job!)

WOD
3 rounds, each timed:
300m row
5 KTE
10 DB push press
(rest interval equal to round time)

Cash-out
Stretch
Hip flexors
Glutes
Achilles

Joanie's rounds were:
2:24
2:20
2:00
Great tempo, good form!

Monday, April 12, 2010

Dan Onramp 10

Buy-in
400m run
DROM
Shoulder mobility
Burgener warmup
Hip turnover in kip
Back squat
DB snatch
Russian lunge

WOD
AMRAP in 10 minutes
10 DB snatch RH
25' Russian lunge
10 DB snatch LH
25' Russian lunge

Cash-out
Stretch hams, glutes, achilles, shoulder.

Lots of work for the legs and hips.  The snatch covers a big range of motion.
Dan's results: 15# DB, 1 round + 10RH, 25' lunge, 4 LH.
Good work!
 

Friday, April 9, 2010

Visiting CrossFit Appleton, Joanie Onramp 4

Clockwise from lower left: Coach Theresa, Ann, Shelly, Adria, Charles

I was down that way for a Piano Technician's Guild chapter meeting and dropped in for a workout this morning.  Here's what Coach Theresa cooked up (I hope I remember all of it:)

Buy-in
Jumprope 3 minutes
Row 500m
15 each of:
Squats
Front squats
Deadhang pullups 
Situps
Situp wallball
Then PVC work with:
Deadlift
Hang clean
Push press

WOD
5 rounds for time
12 deadlifts
9 power hang clean
6 push press

Cash-out
Stretching

Joanie's Onramp 4

Buy-in
1000m row
Kip intro
deadlift
Jumping pullup
walking lunges

WOD
3 rounds for time
Run 200m
Lunge 30'
10 jumping pullups

Cash-out
Stretching


Never return from a trip empty-handed.  These were a present for Kirsten.

Ciao,

Charles

Wednesday, April 7, 2010

Joanie Onramp 3

Buy-in
Rowing
Deadlifts
Thrusters

WOD
3 round, each timed.
200m row
10 thrusters 15#

Cash-out
stretching

Joanie's times kept dropping as she got the form down:
2:41
2:39
1:58
Ha-cha!

Ciao,

Charles

Onramps; Joanie 2, Dan 9

Getting caught up here, Joanie did Onramp 2

Buy-in
Squat Dead lift  
Standing press and Push 
press w/ PVC 

Wod
10! 
Med ball dead lift 
Push press with PVC 

Cash-out
Stretching

Joanie finished in 12:10, doing a great job focusing on form.
Way to go!

Dan is up to Onramp 9



Buy-in
1K row
Tire flipping
Back Squat 
kipping pull-ups

WOD
3 rounds for time
400m Run
15 Pushups

Cash-out
Stretching

Dan finished in 12:02, really working the run.  Outstanding!



Ciao,

Charles

Tuesday, April 6, 2010

Monday, April 5, 2010

Front squats, L-pullups / Dan's Onramp 8


Dan showing great arms away!

Buy-in

  • Row 1k
  • Warmups
  • Double unders


WOD  7 rounds for time:

  • 3 front squats
  • 7 L-pullups
Cash-out

  • POSE
  • Split jerk landing


Dan's Onramp 8
Buy-in:

  • Row 1k
  • DROM
  • Burgener warmup
  • Hang power cleans
  • Abmat situps


WOD  10!

  • Hang power cleans
  • situps


Cash-out

  • stretching

Happy Easter!

Buy-in
Easter buffet at Upper Deck in Hancock.

WOD
AMRAP in 10 minutes of
mini chocolate eclairs

Cash-out
Waddle home.

Monday, wheels go back on the bus!

Ciao,

Charles

Saturday, April 3, 2010

Endurance: 3X5:3

Endurance WOD
on the erg:
3 rounds for distance:
 5 minutes on
 3 minutes rest
Post distances to comments.

Row/KB Snatch and Joanie's Onramp 1

Buy-in
Jumprope
Shoulder/Hip prep
Kettlebell snatch practice

WOD
Row / Kettlebell Snatch
1K / 35
750m / 25
500m / 15

Cash-out
Stretch

Congratulations to Joanie on her first Onramp WOD!

WOD
200m run
15 - 12 - 9
Squats
Pushups
Body Rows
200m run

Joanie's time: 7:33
Kirsten & Joanie stretching their hip flexors.