Saturday, February 26, 2011

Erg Monster

Stephanie won Overall Women.

Peter won the High School division.

Buy-in
Erg warmup

WOD:
  • C2: 2k Race.
Stephanie 8:22.6   avg. 2:05.7/500m  PR by 20 seconds!
Peter        8:27.6   avg. 2:06.9/500m  PR by 48 seconds!
Charles    7:39.9   avg. 1:55.0/500m  (last year 7:39.0)

Cash-out
collect hardware!

Charles met his goal.

Many thanks to Terry Smythe and the MTU Rowing Club for putting the Erg Monster on!


Wednesday, February 23, 2011

C2: Tabata


Meg did her WOD on Tuesday, and the camera was ready!
Buy-in
Skill
  • DU 50, or
20 rounds of:
  • practice jump, DU attempt.
  • practice spin, DU attempt.
Strength
  • Bench 3 x 5
WOD
  • C2 Tabata 8 rounds
Post distance/pace/spm for each round.
Cash-out
Stretching



Monday, February 21, 2011

Power Clean, Jumprope, HSPU


All part of the service...

Buy-in
Skill
C2  
  • 2 x 500m at 90% of chosen race pace/rate.
  • 2 minute rest
WOD
25-20-15-10-5
  • Power Clean [wmv][mov] 50%
  • 10 Jump Rope Singles
  • Handstand Push-up [mov]
Time limit:  20 minutes
Cash-out
Stretching
  1. wall squat olympic width, feet fairly straight, arms over knees, PNF.
  2. Superfrog stretch with plate, other leg tensioner PNF.
  3. One -legged ‘Cross-legged’, roll bar over inner thighs.

Saturday, February 19, 2011

Friday, Clean 1RM


Meghan's PR clean.


Stephanie's PR clean.


Charles' PR clean.

Buy-in

Skill
Clean warmup
WOD
1 - 1 - 1 - 1 - 1 - 1 - 1
  • Clean
Cash-out
Stretching
  1. band, palm up, block with other hand turn across.
  2. pain ball under shoulder rotate arm 
  3. band over both knees, quadratus lumborum against wall.
  4. roll crossed legs over to floor, push against upper knee.

Wednesday, February 16, 2011

C2 Intervals

Grabbable!

Buy-in
Skill
Clean work:
  • Deadlift bar, then
  • clean from hang
  • recieve in the front squat
Strength
  • Back Squat 3 x 5
WOD
C2: Intervals
2 rounds:
  • 5’ on, 2’ off, 26-28 spm
followed immediately by
5 rounds:
  • 1’ on, 30” off, 28-30 spm
Post distance/pace/spm for each interval.

Cash-out
Stretching

Mobility Homework - Wrists and Rack
  1. band distracted, hand-over-hand wrist work.
  2. with ball or knee, unglue forearms.
  3. high band extended rack.

Tuesday, February 15, 2011

Monday: DU, Toes To Bar, Wall Ball

 Meg's sweat angel.

Buy-in
Skill
Clean work:
  1. Front squat from rack, arms out.
  2. Front squat from rack.
  • Receiving Grip and Stance
  • grip width
  • squat foot position
  • high shoulder bar position
Strength
  • Press 3 x 5
WOD
5 rounds
Time limit:  20 minutes
Cash-out
Stretching
Mobility Homework - 10 minutes of squat

Friday, February 11, 2011

Pull-ups And OHS

 Pasi gets his handstand on the first go!


Buy-in
Gymnastic WU 1
Skill
Paoli handstand progression.
Strength
Deadlift 3 x 5
WOD
AMRAP in 15 minutes
Time limit:  15 minutes
Scaling ring rows
Cash-out
Stretching
  1. In the gym, double ball thoracic work; hug and ten flexes over ball each vertebra.
  2. Single ballunder ribs move arm around
  3. at home, couch stretch, 3 ‘ each side.

Wednesday, February 9, 2011

Dips, DU and Push Presses




Buy-in
Norcal WU
(Jumprope)
Skill
1 Pistol each leg from weight stack
post height of smallest stack
-or- 10 pistols each leg
Strength
Bench 3 x 5
WOD
3 rounds
  • 10 Ring Dip [ wmv
  • 20 Double Unders [wmv][mov]
  • 10 Push Press [ wmv] 70%
Time limit:  15 minutes
Scaling  5 singles for 1 DU
Cash-out
Stretching
Test: upright recieving knees out position.
  1. Band high perpendicular to femur, foot flat on box; load forward, load to outside, PNF.
  2. Ball on externally rotated glute.

Monday, February 7, 2011

C2: 15' at 85% (revised)

Peter looks like another happy workout camper.

Buy-in
Gym WU 2
Skill
  • Rings: Hang to inverted tuck to tuck front lever
Strength
  • Back Squat 3 x 5
WOD
C2: 15 minutes @ 80-85% effort
Stroke rate - 24 - 26
Post: distance / pace
Cash-out
Stretching
  1. skin the cat!
  2. bent over, pvc over behind the back.
  3. grab bar behind back, big chest, drop down.


Wednesday, February 2, 2011

DL & DU

The Bowler's Stretch or 'Does this stretch make my butt look big?'

Buy-in
CF WU
Skill
  • 3 rounds max parallette tuck support
Strength
  • Bench 3 x 5
WOD
3 rounds
  • 30 double unders
  • 20 deadlifts
Time limit:  15 minutes
Cash-out
Stretching
Mobility Homework - Episode 157/365: Movement Prep
  1. Anterior hip loaded ham stretch.
  2. Bowler's stretch.