Monday Burpee Challenge

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Gym WU 1

Skill

• Double Unders
• Hollow/plank hollow practice, then
• Freestanding handstand with spot (maintain hollow!)

Strength

• Deadlift 3 x 5

WOD

• 100 Burpees for time.

Time limit:  15 minutes

Cash-out

Stretching

Mobility Homework - Episode 156/365: Split It Up! Champion Gymnast Style

1. Pancake split.
2. Middle split.
3. R & L leg splits.

Snatch 1RM

Stephanie's final snatch attempt, showing steadyimprovement.

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Kelly Starrett Shoulders

Kelly Starrett Hips

Skill

• Burgener WU
• Snatch warmup

WOD

• Snatch 1-1-1-1-1-1-1 reps

Cash-out

Stretching

Mobility Homework - Episode 148/365: PNF Demo-Deadlifting

test: deadlift setup

1. on back, band on anterior hip, pnf ham stretch.
2. Groiner, foot flat, knee out, hip and back push in pnf.

Meg's Board

Meg dailing in the starting position on the power clean

Same WOD, C2: 5 x 250m / 5x rest.

Everyone will be gone Wednesday.  I'm going xc skiing!

Ciao,

Charles

C2: 250m Sprints

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Gymnastic WU/skills 1

Skill

• pistols
• DU

Strength

• Power clean 3 x 5

WOD

C2: 5 x 250m with 5 times the recovery 

(if it takes 45 seconds to row 250m then you recover 3:45)

Post pace/stroke rate.

Cash-out

A Goat

Stretching

Mobility Homework - Episode 152/365: Better Olympic Pulling

Test: upright in the pull, bottom of squat (feet more forward?)

1. Super Frog - plate on thigh, belly flat, squeeze butt, other leg tensioner; tension release.
2. band around both knees/behind low back, wall squat, feet forward
3. pain ball on glute sides.

"Elizabeth"

 Meghan working the press.

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NORCAL Warmup

• Jumprope
• DROM
• Shoulder mobility
• Burgener WU

Skill

• Work your ‘goat’

Strength

• Press 3 x 5

WOD

“Elizabeth”
21-15-9 reps of: 

• Clean 135 pounds 
• Ring dips

Post time to comments.

Time limit:  15 minutes

Cash-out

Stretching

Mobility Homework - Episode 144/365:  Ze Hip Flexion

1. hi glute stretch, flat foot, knee out, go below knee
2. flat leg on table or box, other leg into extension, push pelvis forward.

C2: 4 X 5' On, 3' Off

Kirsten out on a run.

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Gymnastic WU/skills 2

Skill

• Hollow rock 3 minutes.

Strength

• Deadlift 3 x 5

WOD

C2:

4×5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

Post Distances To Comments:

Cash-out

Stretching

Mobility Homework - Episode127/365: Olympic Gold Mobilization

1. couch stretch
2. band behind/rack position
3. band waist high on wrist/turn away/weight neck
4. do above across body

Wall Climbs, Toes To Bar, Box Jumps

Big congratulations to Pasi who finished his Onramp with a great final WOD!

Old time: 7:21

New time: 6:35!

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Shoulder and Hip Prep (Kelly Starrett)

Skill

• Row 1000 @ 18 spm

Strength

• Bench 3 x 5

WOD

Five rounds for time of:

• 10 Wall climbs
• 10 Toes to bar
• 20 Box jumps, 20” box

Time limit:  15 minutes

Scaling: double the number of handstand pushup progressions, plus a post-WOD penalty; 1 minute plank.

Cash-out

Stretching

Mobility Homework - Episode 135/365:  Badass American Cyclist Mobility--Levi Style

Hip flexion/ext. rot.

hip capsule side band/ext. rot. on hands and knees

rear leg, band under butt, low Samson stretch

Rowing intervals at 85/95%

   Baxter demonstrates the importance of recovery.

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Gymnastic WU/skills 1

Skill

• Wall climbs

Strength

• Squat 3 x 5

WOD

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post Times To Comments:

Time limit:  15 minutes

Cash-out

Stretching

Mobility Homework - Episode 141/365: Professional Ballet Dancer Calves and Ankles

1. Calf grind on bar.
2. posterior tibialis. cross legs, ball or elbow on inside of lower leg, move foot.
3. band in front of ankle, work on closing ankle joint down, or calf stretch.

Front Squat

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CF Warmup

Skill

• Jumprope

WOD

Front squat 3-3-3-3-3 reps

Some things to remember:

• Weight should be on your heels throughout the entire movement
• Lumbar curve must be maintained
• Chest is up
• Bar is racked on shoulders, elbows are high, upper arm parallel to ground
• Head remains neutral

Cash-out

Stretching

Mobility Homework - Episode 139/365:  Posterior Chain Sliding Surface Business

1. pain ball under thigh, move lower leg to restore sliding surfaces.

2. calve stretch.

3. roll bare foot on ball.

Monday, “Fran”

"I just love this stuff!"

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NORCAL Warmup

Mobility Homework - Episode 136/365: Technically Better Fran

1. Rock to overhead. hug self and overextend thoracic spine over double balls.  repeat with hands overhead.
2. stand on band, extended front rack ext rot, shoulder back 2’
3. band bias away from hand, work wrist flexion. Fulcrum over hand. 2’

Skill

• Squat position
• Front squat arms out, front rack
• Power clean - elbows high and outside

Strength

• Power clean

WOD

“Fran” or makeup 2k row

Three rounds, 21-15- and 9 reps, for time of:

• 95 pound Thruster
• Pull-ups

Scaling: This time pick a weight as close to rx’d as possible.  A good choice would be the heaviest weight you can do 5 reps with.  Pick that weight and work your way through the Fran.

Time limit:  15 minutes

Cash-out

Stretching

TT Row 2k

 Pasi took a break from Onramping WODs to join Meg on the time trial.

Mark your calendars, February 26: the Erg Monster.  Watch for details.

Buy-in

• Gymnastic WU/skills 2

Strength

• Press 3 x 5

WOD

• Row 2k

Time limit:  15 minutes

Cash-out

Stretching

Mobility Homework - OH stretch

Split Jerk 1RM

 Peter stands it up.

Buy-in

• Row 1000 - technique/pace
• Shoulder prep (Kelly Starrett)
• Hip Prep (Kelly Starrett)

Strength

• Deadlift 3 x 5

Skill

• Split jerk

WOD

Split jerk

1-1-1-1-1-1-1

Cash-out

Stretching

Mobility Homework - Sink Stretch

3/4 “Jack”

It feels much better after its over!

Buy-in

• Row 500 - technique

Gymnastic WU/skills 1

Skill

• Split Jerk

Strength

• Bench 3 x 5

WOD

AMRAP in 15 minutes

• 10 Push press
• 10 KB swings
• 10 box jumps

Cash-out

Stretching

Mobility Homework - Episode 28: Better Rowing:  High Hamstrings

Test: rowing at the catch

1. goals - upright at catch, load hips before knees.
2. corner hamstring stretch 2’ each side.
3. roll on ham/hip insertion 1’ each side.

CF goals? 

Sport goals?

Post 'em!

#3 Calves - They Do A Lot!

Happy New Year.
Classes resume on Monday, January 3rd.

Until then...
New Concept, and Homework....



Yeah!