Friday, April 29, 2011

CrossFit Games Open 11.5

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

Buy-in
Warmup (10’)
WOD
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’)- 
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.

Thursday, April 21, 2011

Friday, CrossFit Games Open 11.4

Kirsten working on her muscle ups.  Learn new skills!

Buy-in
Warmup (10’)
Skill (5’)
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
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’)
  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.

Monday, April 18, 2011

Tuesday/Wednesday: Pull-ups, DB Snatch

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

Buy-in
Warmup (10’)

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:
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’)
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.

Friday, April 15, 2011

This weekend: 5k Time Trial

Meg post- clean & jerk WOD.

Buy-in
Warmup (10’)
  • 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
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!

Buy-in
Warmup (10’)
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.

Wednesday, April 13, 2011

CrossFit Games Open 11.3

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

Buy-in
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
Complete as many rounds and reps as possible in 5 minutes of:
  • Squat clean 165/110
  • Jerk 165/110
Cash-out
Stretching (5’)
Test: squatting
Lower leg on table, butt back, hold down foot, load 
  1. PNF
  2. Over foot
  3. Over knee

Friday, April 8, 2011

CrossFit Games Open 11.2

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

Buy-in
Warmup (10’)
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’)
WOD
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’)
  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.

Wednesday, April 6, 2011

The Bear Complex



Buy-in
Warmup (10’)
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.