Monday, January 31, 2011

Monday Burpee Challenge


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

Friday, January 28, 2011

Snatch 1RM


Stephanie's final snatch attempt, showing steadyimprovement.


Buy-in
Kelly Starrett Shoulders
Kelly Starrett Hips
Skill
  • Burgener WU
  • Snatch warmup
WOD
  • Snatch 1-1-1-1-1-1-1 reps
Cash-out
Stretching
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.

Tuesday, January 25, 2011

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

Monday, January 24, 2011

C2: 250m Sprints


Buy-in
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

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.

Friday, January 21, 2011

"Elizabeth"

 Meghan working the press.

Buy-in
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

  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.

Wednesday, January 19, 2011

C2: 4 X 5' On, 3' Off

Kirsten out on a run.

Buy-in
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

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

Monday, January 17, 2011

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!

Buy-in
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

Hip flexion/ext. rot.
hip capsule side band/ext. rot. on hands and knees
rear leg, band under butt, low Samson stretch

Friday, January 14, 2011

Rowing intervals at 85/95%

   Baxter demonstrates the importance of recovery.

Buy-in
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

    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.

    Wednesday, January 12, 2011

    Front Squat








    Buy-in
    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
    1. pain ball under thigh, move lower leg to restore sliding surfaces.
    2. calve stretch.
    3. roll bare foot on ball.

    Tuesday, January 11, 2011

    Monday, “Fran”

    "I just love this stuff!"

    Buy-in
    NORCAL Warmup

    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

    Friday, January 7, 2011

    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

    Wednesday, January 5, 2011

    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

    Monday, January 3, 2011

    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

    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!