Erg Monster

Stephanie won Overall Women.

Peter won the High School division.

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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)

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collect hardware!

Charles met his goal.

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

C2: Tabata

Meg did her WOD on Tuesday, and the camera was ready!

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Gymnastic warmup 1

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.

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Stretching

Erg Monster Saturday!

WOD for next Saturday:

• C2: 2k TT, rest;
• 2500m group TT

Erg Monster Flyer

Power Clean, Jumprope, HSPU

All part of the service...

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CF Warmup

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

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Stretching

Mobility Homework - Episode 173/365:  Improve Your Medial Chain Dominance

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.

Friday, Clean 1RM

Meghan's PR clean.


Stephanie's PR clean.


Charles' PR clean.

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Gymnastic warmup 2

Skill

Clean warmup

WOD

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

• Clean

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Stretching

Mobility Homework - Episode 166/365:  Ninja Recovery and Some Shoulder & Hip Love

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.

C2 Intervals

Grabbable!

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Kelly Starrett Shoulders

Kelly Starrett Hips

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.

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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.

Monday: DU, Toes To Bar, Wall Ball

 Meg's sweat angel.

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CF Warmup

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

• 20 Double Unders [wmv][mov]
• 10 Toes To Bar [mov][wmv]
• 20 Wall Ball [mov][wmv]

Time limit:  20 minutes

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Stretching

Mobility Homework - 10 minutes of squat

Pull-ups And OHS

 Pasi gets his handstand on the first go!

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Gymnastic WU 1

Skill

Paoli handstand progression.

Strength

Deadlift 3 x 5

WOD

AMRAP in 15 minutes

• 10 Pull-up I [wmv][mov] II [wmv][mov] Hips [wmv][mov] 
• 10 Overhead Squat [wmv][mov] 70%

Time limit:  15 minutes

Scaling ring rows

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Stretching

Mobility Homework - Episode 160/365: Improving "The Position"

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.

Dips, DU and Push Presses

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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

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Stretching

Mobility Homework - Episode 165/365: Hip External Rotation

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.

C2: 15' at 85% (revised)

Peter looks like another happy workout camper.

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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

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Stretching

Mobility Homework - Episode 158/159: Normal Shoulder Have FULL Range

1. skin the cat!
2. bent over, pvc over behind the back.
3. grab bar behind back, big chest, drop down.

DL & DU

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

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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

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Stretching

Mobility Homework - Episode 157/365: Movement Prep

1. Anterior hip loaded ham stretch.
2. Bowler's stretch.