CrossFit Games Open 11.5

 A good time (and too much ice cream) was had by all.  

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Warmup (10’)

Gymnastic warmup 2

WOD

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:

• 145 pound Power clean, 5 reps
• 10 Toes to bar
• 15 Wall ball shots, 20 pound ball

Cash-out

Stretching (5’)

Mobility Homework (10’)- 

Episode 230/365:  Squatting With Turned Out Feet? Hey Duck Squatter, IR Yourself.

internal rotation/flexion

1. capsule stretch: hands and knees, band on high hip out the side, foot hooked to the outside of KB.

2. wall squat, quadratus lumborum cross, pnf or superfriend.

3. open up back over roller with hands anchored on weight.

Friday, CrossFit Games Open 11.4

Kirsten working on her muscle ups.  Learn new skills!

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Warmup (10’)

CF Warmup

Skill (5’)

Backward Roll Progression Pt.1

Candlestick drill:

Strong setup hollow, arms overhead

Squat down, roll back to shoulders

arms  behind ears on ground

return to standing

Repeat with flexed arms (mobility necessary)

Repeat with bent legs

Backward Roll:

continue with hips over head

drive legs back and down

Strength (10’)

Deadlift 3 x 5

WOD

CrossFit Games Open 11.4

AMRAP in 10’

• 60 Bar-facing burpees
• 30 Overhead squats, 120/90#
• 10 Muscle-ups

Bar-facing burpees: do the pushup portion with your head towards the bar and your body perpendicular to the bar.  Stand up and jump over the bar; that’s one rep.  Turn around to face the bar and start your next rep.

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 224/365:  Pulling The Sword From a Poor Position, and Your Transmission

1. On hands and knees, one foot crossed beside other knee. Push femur back into the socket and load up the hip capsule.
2. On one knee, down on one elbow, hand anchors foot down, push knee out with other hand.
3. Test (optional:) Pull a sword out of a stone.  Well, take a look at the video.

Tuesday/Wednesday: Pull-ups, DB Snatch

 Charles & Kirsten after the Komen Mid-Michigan 5k Race for the Cure.

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Warmup (10’)

Kelly Starrett Shoulders

Kelly Starrett Hips

Strength (10’)

• Bench Press 3 x 5

WOD

For time:

• 25 Pull-up I [wmv][mov] II [wmv][mov] Hips [wmv][mov] 
• 50 Alternating Dumbell Squat Snatch [wmv]
• 20 Pull-up 
• 40 Alternating Dumbell Squat Snatch 
• 15 Pull-up 
• 30 Alternating Dumbell Squat Snatch 
• 10 Pull-up 
• 20 Alternating Dumbell Squat Snatch 
• 5 Pull-up 
• 10 Alternating Dumbell Squat Snatch 

Time limit:  20 minutes

Cash-out

Skill (5’)

PRACTICE:

Hold:

• 1 min Handstand 
• 1 min Hollow 
• 45 sec Handstand
• 45 sec Hollow
• 30 sec Handstand
• 30 sec Hollow
• 15 sec Handstand
• 15 sec Hollow

Do this after the WOD.

You can hold the Handstand against the wall or do it freestanding if you have it.  Hollow body position and good form should be a given - point your toes!

Stretching (5’)

Mobility Homework (10’)- Episode 222/365: MWod HiJacked:  Mark Bell Edition

Test: squat

• Band high on leg.  Walk away from band, down on one knee, banded leg forward. Band stretches behind you and out to the side.  Push your body down in whatever positions feel restricted.  Can you get your elbows on the ground? 5' each side.

This weekend: 5k Time Trial

Meg post- clean & jerk WOD.

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Warmup (10’)

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

Kirsten demos the CFE Warmup

Skill (5’)

CFE

• 3 x 10 each leg Forward Lunge
• 10 x Pose balance, change of support

WOD

• Run 5k

Post time to comments

Here is a downtown Houghton route for you to use; start and end at the waterfront park. 5k out and back: Houghton Waterfront Park.

Note on Scaling: Use a course measured in Kilometers and time yourself.  For help in laying out a measured course, go to http://www.mapmyrun.com/

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 210/365: 10 Minute Squat Test # 7

KB Swing, Run, Sit-ups

That good post-WOD feeling!

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Warmup (10’)

Gymnastic warmup 1

Skill (5’)

• 10 wall squats
• rest 1’
• 10 wall squats
• rest 1’
• 10 wall squats

Strength (10’)

• Squat 3 x 5

WOD

AMRAP in 20’

• 20 Kettlebell Swing [wmv][mov]
• 200m Run 
• 20 Sit-up [wmv]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 220/365: Lower Leg Business

1. roll ball under foot
2. roll ball on inside of calves
3. roll ball under inside ankle
4. roll ball on outside of calves
5. kneel down low, feet extended, ball on shin muscle

1 minute per side per mob.

CrossFit Games Open 11.3

 The weather is finally warming up, so I shaved off the beard!

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Warmup (10’)

NORCAL, Jumprope, Burgener WU

Skill (5’)

CFE

• Relax foot while partner pushes calf down, run 100m.
• forward lunges 3 x 10 each side.

Clean & Jerk, skill & warmup

WOD

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

• Squat clean 165/110
• Jerk 165/110

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 221/365:  Flexion + External Rotation Hip Opener

Test: squatting

Lower leg on table, butt back, hold down foot, load 

1. PNF
2. Over foot
3. Over knee

New Whiteboard for last Friday

Charles Finally does the Games 11.2 WOD

Wednesday, 11.3!

CrossFit Games Open 11.2

Outside again!  The joy! The sweat!  The pain!

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Warmup (10’)

Gymnastic warmup 2

Skill (10’)

CFE drills:

• Wall drill, run 10m
• Relax foot while partner pushes calf down, run 100m.

Candlestick drill:

• Strong setup hollow, arms overhead
• Squat down, roll back to shoulders
• arms  behind ears on ground
• return to standing

Strength (10’)

• Power Clean [wmv][mov] 3 x 5

WOD

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of

• 155 pound Deadlift, 9 reps
• 12 Hand-release Push-ups
• 15 Box jumps, 24" box

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 211/365:  The Simple Five Way Shoulder

1. high band on wrist, palm up, stand sideways, turn head away.
2. low band on wrist, palm up, face away in rack position, elbow in.
3. mid band on wrist, palm up, across body, turn head away.
4. low band on wrist, palm up, stand sideways, turn head away.

The Bear Complex

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Warmup (10’)

Kelly Starrett Shoulders

Kelly Starrett Hips

WOD

“The Bear Complex” [wmv][mov]

5 Rounds, with rest between each round of:

7 cycles through:

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Work to a max load.

Set down the weight at the end of a round only.

Rest anywhere anytime except on the ground.

Finish standing up the clean before starting the front squat.

Combine the squats and presses into thrusters if you like.

Jerking is acceptable. Deadlift followed by hang clean is acceptable.

Post load.

Cash-out

If time:

Skill (5’) 

CFE drills:

• Posture
• Wall drill 

Stretching (5’)

Mobility Homework (10’)- Episode 206/365:  The Couch Series

1. Couch Stretch; try with front leg out, freestyle.
2. Lower leg across side, butt back, bend over, freestyle.
3. Foot on side, hand on foot, block leg out with arm, freestyle.