Run, Muscle Ups

Meg stretching the hip flexor

Buy-in

Warmup (10’)

200m Run

CF Warmup

Skill (5’) 

CFE drills:

• Posture
• Hops

Strength (10’)

• Shoulder Press [ wmv] 3 x 5

WOD

For time:

• 200m Run
• 8 Muscle-up [wmv]
• 400m Run
• 6 Muscle-up [wmv]
• 600m Run
• 4 Muscle-up [wmv]
• 800m Run
• 2 Muscle-up [wmv]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’) - Episode 205/365:  The World Record Bencher Has a Solution for Your Shoulder Tweak

1. band on wrist, face band, ext. rotate & back in the socket, int. rotate & relax. More? add more ext. rotation with hand or friend.
2. band on wrist, sideways to band, ext. rotate & back in the socket, int. rotate & relax. More? add more ext. rotation with hand or friend. Keep arm straight like a pipe!
3. If injured, add compression with compression band wrap.

1. 
   
   

Snatch 1RM

Buy-in

Warmup (10’)

Gymnastic warmup 1

• Burgener WU
• Snatch WU

WOD

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

• Snatch [wmv] [mov] [link]

Cash-out

Skill (5’) 

2 Muscle up progressions

Band/seat progression

feet/floor progression

Stretching (5’)

Mobility Homework (10’) - Episode 203/365:  De-Laminate Your Posterior Bits

Rope Lowers, DB Snatch, DU

Pasi at the bottom of his rope lowers.

Buy-in

Warmup (10’)

NORCAL

with Double Unders [wmv][mov]

Skill (5’)

• Find hollow position.
• 3’ hollow rock.

If you lose position, immediately do 10 pushups, then back to hollow rock.

Strength (10’)

• Deadlifts [wmv][mov] (setup [wmv][mov]) 3 X 5

WOD

AMRAP in 20 minutes:

• 5 Rope Lowers
• 10 Alternating Dumbell Snatch [wmv]
• 20 Double Unders [wmv][mov]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 200/365: CF Games Open Workout #1 Prep

1. overhead band stretch, palm up and block with other hand.
2. double ball, flex over thoracic spine, with hug and with hands overhead.
3. samson stretch, band bias on high hamstring; twist toward raised knee.
4.   square pigeon, band at high hip out the side.

Hang Power Cleans, Rowing

Pasi on the Power Cleans.


Buy-in

Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Rings: over and back. 

Strength (10’)

• Bench Press [wmv][mov] 3 X 5

WOD

5 rounds for time:

15 Hang Power Clean [wmv][mov] 65%

500m Row [wmv][mov]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 182/365:  Open Up Your Hips and Squat

test: receiving bottom of DB snatch: knees out, back straight.

1. roll thoracic area; arm overhead, hugs.

2. Calves, foot into wall; straight leg, bent leg.

3. wall squat, feet on wall; move hips int impingement. 

4. wall squat, back against wall, work legs in and out, then knees out.

Barbara

Buy-in

Warmup (10’)

Kelly Starrett Shoulders

Kelly Starrett Hips

WOD

Barbara

5 rounds, time each round

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

Rest precisely three minutes between each round.

Time limit:  30 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 32: FGB Ready Sumo Shoulder:& Ant Shoulder/Hip Stretch

1. feet on box, double pain ball under low back, rock knees from side to side.
2. back foot on box, jump out as far as possible, tall, vertical shin, squeeze butt. 2’ per side.
3. sink stretch.

I Want My Workout #1

Kirsten leads you through the CFE Warmup.

Note: Choose your favorite sport for the main workout; just get out there and go!  If you need a structured WOD, I've included one for you under 'Sport.'

Warmup

CFE warmup

• 15  Random Hand Push-Ups
• 10 - 20 Alternating Plank Lunge
• 10 - 20 Alternating Open Chest Plank Lunge
• 10 - 20 Alternating Plank Lunge to Perfect Squat
• 10m fwd & back Walking Downward Dog
• 10 each way Foot Rolls
• 10 -20 Bent Leg Toe Touch
• 10 each side Foot Rocks
• 10 each side Foot Grab and Touch

mini-WOD

3 minutes of Hollow Rocks 

Every time you break to rest, immediately perform 10 Push Ups (5 if you are scaling.)

Post results to comments.

Sport

TABATA

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

Post Distances/Speeds/Watts To Comments:

Stretching and

Mobility WOD

Celebrity Goat Death Match: Chris Spealer

Test: squat bottom

1. couch stretch
2. reverse ballerina

I Want My Workout #2

We got in a short run yesterday.

Note: Choose your favorite sport for the main workout; just get out there and go!  If you need a structured WOD, I've included one for you under 'Sport.'

Warmup

CF Warmup

3 rounds of 10-15 reps of

• Samson Stretch (do once each round for 15-30 sec.)
• Overhead Squat with broomstick
• Sit-up (If you want an Abmat, use a rolled up towel.)
• Back-extension
• Pull-up (if you’ve got the equipment, otherwise skip)
• Dip (use a bench or a chair, something.)

mini-WOD

PRACTICE for 10 minutes:

Tuck Up to Headstand 

Straddle Up to Headstand 

Pike Up to Headstand 

Focus on your extension.  DON'T be a knucklehead with this one!  Try this with the crown or top of your head on a mat or cushion (like a folded bath towel) and make sure you keep your neck aligned in a neutral position.  If you feel even a little funky or tingly, it's time to stop!

Post thoughts to comments.

Sport

TIME TRIAL T 10

Choose ONE of the following Sports:

Swim: 15min

Bike:35min

Run: 35min

C2: 15min

Post Distances/Speeds/Watts To Comments:

Stretching and

Mobility WOD

Episode 58: Weird Hamstring Problems and Simple Neurodynmaics

1. hammies with towel, start bent and press leg to straight. 2’ each leg.
2. lie on back, rotate leg and hip over, hang out 2’ each side.
3. lie on back wall squat, soles of feet together, press knees out. PNF 2’.

I Want My Workout #3

Peter scores the DU!

Note: Choose your favorite sport for the main workout; just get out there and go!  If you need a structured WOD, I've included one for you under 'Sport.'

Warmup

CFE warmup

• 15 x Random Hand Push-Ups
• 10 - 20 Alternating Plank Lunge
• 10 - 20 Alternating Open Chest Plank Lunge
• 10 - 20 Alternating Plank Lunge to Perfect Squat
• 10m fwd & back Walking Downward Dog
• 10 each way Foot Rolls
• 10 -20 Bent Leg Toe Touch
• 10 each side Foot Rocks
• 10 each side Foot Grab and Touch

mini-WOD

TABATA (8 rounds, 20 seconds work, 10 seconds recovery):

Burpee  to Broad Jump 

Post total distance covered to comments.

Sport

5X2MIN+ 4X1MIN

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

Hold Maximal distance/Speed/Watts on each interval

5x2min, 3min Recovery between intervals

Then:

4x1min, 1min Recovery between intervals

Post Distances/Speeds/Watts To Comments:

Stretching and

Mobility WOD

Episode 99/365: Solving Front Rack Problems

test: front rack position.

1. extreme rack (no band? use a door jamb.) 2’ each arm.
2. wrist mobility, 2’ each arm.
3. thoracic spine double pain ball, hugs, overhead.  2’

Wednesday, Death By Pullup

Pasi just lovin' these mobility WODs.

Buy-in

Warmup (10’)

Gymnastic warmup 1

WOD

“Death By Pullup”

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able. Use as many sets each minute as needed. 

Post number of minutes completed to comments. 

Cash-out

Strength (10’)

(if time)

• 3 x 5 Back Squat [mpg]

Skill (5’)

• Goat, if time.

Stretching (5’)

Mobility Homework (10’)- Episode 186/365:  Tissue Beat Down

Monday SDHP, Double Unders, Ring Dips

'Learn and play new sports.'

Buy-in

Warmup (10’)

NORCAL

Skill (5’)

• Sumo Deadlift Highpull [wmv][mov]

Strength (10’)

• 3 x 5 Power Clean [wmv][mov] 

WOD

AMRAP in 20 minutes of:

• 10 Sumo Deadlift Highpull [wmv][mov] 50%
• 20 Double Unders [wmv][mov]
• 10 Ring Dip [ wmv] 

SDHP with light weights; be meticulous about form.

Post rounds, reps and load to comments.

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 182/365:  Open Up Your Hips and Squat

Read, then apply everywhere.

Courtesy of the CrossFit main site:

Enlarge image

Soft abs and glutes lead to poor, overextended alignment at the top of the swing.

What 'cinching down your ribcage' means.  Part of midline stability.  

Useful in lots of moves.

Bar Jumps, Deadlifts

Power Peter.

Buy-in

Gymnastic warmup 2

Skill

• Take a turn at the parallettes: L sit tuck, extend one leg; repeat with other leg.
• while waiting for your turn, sit with back to wall, legs straight out, hips touching wall.  can you lean forward?

Strength

• Press 3 x 5

WOD

5 rounds of:

• 10 Lateral jumps over the Bar (over and back = one rep)
• 10 Deadlifts [wmv][mov]   75%

Time limit:  20 minutes

Cash-out

Stretching

Mobility Homework - Episode 179/365: Cindy and Mary Prep

Test: overhead, squat bottom.

1. double pain ball under back, arm across to overhead 15x per tight vert.
2. single pain ball under top rib.

5K xc TT

Stephanie just flew around the course!  This must be the landing.

Buy-in

CFE warmup

Skill

• ski posture

WOD

• 5k XC skiing

post time to comments.

Cash-out

Stretching

Mobility Homework - 

1. Calves against wall, straight and bent leg.
2. couch stretch.

Name:		5k TT - (cold!)
Date:		Mar 2, 2011 5:08 pm
Map: (valid until Aug 29, 2011)		View on Map
Distance:		4.57 kilometers
Elapsed Time:		23:17.0
Avg Speed:		11.8 km/h
Max Speed:		25.2 km/h
Avg Pace:		05' 06" per km
Min Altitude:		254 m
Max Altitude:		292 m
Start Time:		2011-03-02T22:08:55Z
Start Location:
	Zone:	16T
	Meter Square ID:	CT
	Easting:	82200
	Northing:	18257
End Location:
	Zone:	16T
	Meter Square ID:	CT
	Easting:	82222
	Northing:	18259

(Monday), "Angie"

Charles at the Erg Monster.

Buy-in

CF Warmup

(Go lightly on pullups and dips.)

Skill

• DROM: 5 of each balancing on 1 foot.

Strength

• Deadlift 3 x 5

WOD

“Angie”

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Time limit:  25 minutes

Cash-out

Stretching

Mobility Homework - at home:

1. Hams in doorway.
2. Long Samson.