Monday, December 19, 2011

Thrusters, Pull-ups, Double Unders

Kirsten 'enjoying' her new pull-up bar from Stud Bar.

Warmup 10’
Skill 5’
3 x 5 Pistols each leg I [wmv][mov],  II [wmv][mov], III [wmv][mov
use box and plates for scaling up or down.  post scaling to comments.
Strength 10’
  • Back Squat [mpg]
WOD
15 - 12 - 9
Time limit 15 minutes
Stretching 5’
Old swollen bits? Watch and learn!

Friday, December 16, 2011

Rowing, Hand Release Push-ups


Pasi working on power cleans.
Warmup 10’
Skill 5’
3 rounds for max time:
  • Ring Support/L-Sit
Strength 10’
WOD
1000/20-500/10-250/5
  • 1000m Row [wmv][mov]
  • 20 Hand-Release Push-up
  • 500m Row 
  • 10 Hand-Release Push-up
  • 250m Row
  • 5 Hand-Release Push-up
Time limit 15 minutes
Stretching 5’
MWOD - 10’

Thursday, December 15, 2011

Deadlifts

 A good PR, but there's still room on the bar!
Warmup 10’
Skill 5’
  • 3 Back Levers
  • 3 Front Levers

WOD
3-3-3-3-3

Stretching 5’
MWOD - 10’

Wednesday, December 14, 2011

Deadlifts

The Lovely Kirsten White

Warmup 10’
Skill 5’
3 Back Levers
3 Front Levers
WOD
3-3-3-3-3
Deadlifts [wmv][mov] (setup [wmv][mov])
Stretching 5’
MWOD - 10’

"Annie"

Not at my best, but a good workout all the same.

Warmup 10’
WOD: “Annie”
50-40-30-20-10 
  • Double Unders [wmv][mov]
  • Sit-ups
Stretching 5’
MWOD - 10’
-Band around ankle 2x, sit straight legged, flex quads.


Sunday, December 11, 2011

Saturday, December 10, 2011

Deadlifts, Double Unders, Toes To Bar

Charles with the Appleton Crossfit gang.  Kirsten did today's workout.  The Appleton workout is below.

Warmup 10’
Skill 5’
  • Kick To Handstand
Strength 10’
WOD
3 rounds of
  • 5 Deadlifts  @ 75% [wmv][mov] (setup [wmv][mov])
  • 20 Double Unders [wmv][mov]
  • 10 Toes To Bar
Time limit 15 minutes
Stretching 5’
MWOD - 10’
Test/retest: knees out at bottom of squat.
1. Wrap above the knee with PT strength strip, 50% stretch.
2. Do 20 squats.
3. Unwrap.

Appleton:
Warmup
Jump Rope 3 min.
30 Walking Lunges
Dot Drills (we are so going to do these!)
Plank series

Lift: OHS 3-3-3

WOD: 100 deadlifts 225/135#
5HSPU or 10 HR Push-ups if you let go of the bar.

Results from Appleton:


Wednesday, December 7, 2011

OHS, Rowing

 Pasi and Meg together again. Dueling ergs, anyone?

Warmup 10’

Skill 5’
  • Bridge
Strength 10’
  • Shoulder Press [ wmv]
WOD
AMRAP 20’
Stretching 5’

MWOD - 10’

  1. Samson stretch, high hip band out front, squeeze butt, same side arm overhead, lean back, floss end range.
  2. Come up into standing lunge, squeeze butt, into lunge.  Stay upright.



Tuesday, December 6, 2011

Goat Day

Cactus Plant's last chance to reproduce before I drown it from overzealous watering.


  • Arm Bar Stretch
  • Max Hollow Rock
  • Max Ring L-Sit
  • Max Slam Ball in 1:00
  • Hip openers: couch stretch, squat

Monday, December 5, 2011

Gymnastic Volume

 NOT color coordinated.
Warmup 10’
Skill 5’
4 rounds:
  • 1 Candlestick
  • 1 Backward Roll
Strength 10’

WOD:Gymnastic Volume
Pick two gymnastic goats, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 minutes each.
stay within 2 reps for all sets.
Record reps and total to comments.
Stretching 5’
MWOD - 10’
Bottom up setup for oly lifting:
  1. Start where you want to finish (at the bottom recieving position.)
  2. Organize shoulders (externally rotated.)
  3. Organize back.
  4. Torque posterior chain.
  5. Breath and GO!

Saturday, December 3, 2011

Double Unders, Walking Lunges, Hang Power Cleans

She's got the ruby slippers! Kirsten's new WOD shoes.

Warmup 10’
Skill 5’
Pullups
Strength 10’
WOD
AMRAP 15’
  • 10 Double Unders [wmv][mov]
  • 10 Walking Lunges [wmv][mov]
  • 10 Hang Power Cleans 50% [wmv][mov]
Stretching 5’
MWOD - 10’

Thursday, December 1, 2011

"Nancy"

Kirsten skiing.  Lansing has more snow now than we do.  

Warmup 10’
200m run
CF Warmup 1-2 rounds
Skill 5’
Burgener WU
Pose Drills
  • fwd lunge 10 x 2
  • wall drill x 2
WOD: “Nancy”
5 rounds for time of:
  • 400 meter run
  • 95 pound Overhead squat, 15 reps
women 65#
Stretching 5’
MWOD - 10’

Monday, November 28, 2011

Cleans, Pull-ups, Box Jumps

 Today's programming provided by CF Level 1 trainer Kirsten White!


CF Warmup


Strength/Skill

  • Push Jerk
  • Double Unders

WOD
3 rounds for time:

  • 5 Squat Cleans @ 50%
  • 10 Pull-ups
  • 15 Box Jumps

Stretch


Friday, November 25, 2011

Rowing

 Kirsten uses the bands to warm up on HSPUs with full range of motion.

Warmup
Skill
Strict max pullups
  • Rx
  • blue band
  • green band

Strength
  • Back Squat [mpg]
WOD
Pick a Winter rowing target 2k goal.
3 rounds:
  • Row for max time at or slightly under pace. Stop when you fall below pace for 2 strokes.
  • rest 3 minutes
Post target rate,  distance, time and stroke rate to comments.

Wednesday, November 16, 2011

Lansing Branch Onramp

Ceci Rows.


Keweenaw Strength and Conditioning/ Lansing Branch
November 16, 2011
Buy-in
DROM
Shoulder mobility
500 m row
Review
Standing Press
Push Press
Skills
Knees to waist, knees to chest, knees to elbows (KTE)
WOD
For time:
3 rounds, individually timed:
Row 300 m
5 KTE
10 Push presses
Cash Out
Stretches:
Hams, Hip flexors, Glutes, Shoulders, Achilles, Back, Abs
Bridging
Ceci: 3:09, 2:48, 2:31
Kari: 2:53, 2:35, 2:38
AWESOME!  Way to push through the rounds!

Double Unders, Muscle-ups, DB Push Press



Warmup
Skill
Gymnastic Volume
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 minutes. 
stay within 2 reps for all sets.
Record reps and total to comments.
Strength
WOD
AMRAP 15
  • 20 Double Unders [wmv][mov]
  • 2 Muscle-up [wmv]
  • 10 DB shoulder to overhead (press/push/jerk)
Stretching

Monday, November 14, 2011

Onramp: Lansing Branch

Kari on jumping ring pullups

Buy-in
Row 400 m
DROM
Shoulder dislocates
Review
Deadlift
Skills
Walking lunges
Jumping pullups
WOD
For time:
3 rounds:
Run 200 m
Walking lunges 30m
10 Jumping Pullups
Cash Out
Stretches:
Hams, Hip flexors, Glutes, Shoulders
MWOD:  Rolling out the feet with a ball, test and retest hamstrings
Kari: 9:40.
WAY TO GO!!

Row, Rope Lowers

Meg on the press.


Warmup
Skill
Strength
  • Shoulder Press [ wmv]
WOD
4 rounds
  • 500m Row [wmv][mov]
  • 10 Rope Lowers
Time limit 20 minutes
Stretching
test/retest runing
  1. roll on upper back with shoulders wrapped around, superfriend adds pressure.
  2. same position, butt high, arms overhead, superfriend on arms, lower butt down.
  3. on back, barbell on delt/bicep, leg over barbell, rotate humerus.

Sunday, November 13, 2011

"Linda"

Playing it safe, but not happy about it.
"Wilih topah annuh deh!"

Buy-in
Skill
L-Sit: 1 max time.
WOD: “Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
  • Deadlift: 1 1/2 body weight
  • Bench press: body weight
  • Clean: 3/4 body weight
Set up three bars and storm through for time.
Cash-out
  • Stretching
Test/Retest squat bottom
band lower leg closed, another band forward distraction, couch stretch with no wall required!


Wednesday, November 9, 2011

Back Squat

Charles maxing out.

Buy-in
Skill
Front Levers

WOD
  • 5 x 3 Back Squat [mpg]
Cash-out
  • Stretching
Test/retest:  jump from knees to bottom of squat.
  • with band around top of hip (not on spine,) sit in the squat bottom 4 - 5 minutes. Freestyle the corners.  Add weight.

Monday, November 7, 2011

HSPU, Cleans, DU

Kari and Cayden rockin' the Onramp at the Lansing Branch.

Buy-in
Skill
Strength

WOD
AMRAP 15
  • 10 Handstand Push-up [mov]
  • 20 Cleans 50% [wmv][mov]
  • 30 Double Unders [wmv][mov]
Cash-out
  • Stretching