Wednesday, June 29, 2011

OHS 1RM

 Meg working in to the OHS.
Buy-in
Warmup (10’)
WOD
1 - 1 - 1 - 1 - 1 - 1 - 1
Cash-out
Stretching (5’)


Monday, June 27, 2011

"Elizabeth"


Buy-in
Warmup (10’)
Skill (5’)
  1. chalk marks at feet and outstretched hands lying down.
  2. hollow body, hands overhead.
  3. long lunge, back leg straight.
  4. reach hands out and down to ground.
  1. arms and body tight and straight.
  2. push leg off ground.
  3. maintain split for now, find balance; work to hold 5 - 10 sec.
  4. eventually, bring legs together, 
Strength (10’)
WOD
“Elizabeth”
21-15-9 reps of: 
  • Clean 135/95 pounds 
  • Ring dips
Time limit:  20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Overhead Squat Prep
Test/retest: OHS with bar or pvc.
  1. ankle mobility.
  2. overhead rack with band.
  3. long samson, block foot, knee out, foot rolls.  add belly button press-down.

Friday, June 24, 2011

Muscle-ups, KB Swings, Run

 Warmed up, worked out and mobilized = Happy Pasi.

Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
  • Bench Press 3 x 5
WOD
AMRAP IN 20 minutes of:
Cash-out
Stretching (5’)
test/retest: squat while laying on your back.
1. oscillate side to side on one knee with band out the back.
2. repeat with straight leg, inchworm position.
3. repeat #1 with band out the side.

Wednesday, June 22, 2011

Thruster, Row

 Meg working the back squat.
Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
  • Back Squat 3 x 5 [mpg]
WOD
5 rounds for time of:
Time limit:  20 minutes
Cash-out
Stretching (5’)
Test: hollow with arms overhead
  1. Couch stretch with band, “Super Couch”
  2. Ball under rib, arm overhead; search.

Saturday, June 18, 2011

Double Unders, Rope Lowers, Snatches

After a good workout.

Buy-in
Warmup (10’)
Skill (5’)
  • 3 rounds max L-support on Parallettes
Strength (10’)
    • Shoulder Press [ wmv]
WOD
AMRAP in 20’
  • 10, 20, 30,... Double Unders [wmv][mov]
  • 1, 2, 3,.... Rope Lowers
  • 2,4,6,... Snatch 65% [wmv] [mov] [link]
Cash-out
Stretching (5’)
water, salts, glucosamine, 
  1. ball above knees
  2. couch stretch
  3. squeeze ball under knee, roll leg in and out.
  4. try with thick towel, kneel and oscillate
  5. grab shin, rotate to closed position (inward.)

Wednesday, June 15, 2011

"Diane"

 Meg on the box jumps.

Buy-in
Warmup (10’)
Skill (5’)

WOD
“Diane”
21-15-9 reps of:
  • 225 pound Deadlift
  • Handstand push-ups
Time limit:  15 minutes
Cash-out
Stretching (5’)
test overhead squat jerk bottom position
  1. green band over both knees, wall squat, knees out, hands overhead.
  2. double ball, thoracic
  • hands over and down
  • hug, flex up and down, side to side
  • anchor shoulders, hips up and down.

Monday, June 13, 2011

Pull-ups And Push Jerks


 Pasi working through the push jerks.

Buy-in
Warmup (10’)
Skill (5’)
  • Burgener WU

Strength (10’)
WOD
5 rounds for time:
Time limit:  20 minutes
Cash-out
Stretching (5’)

Saturday, June 11, 2011

Run, Bike Or Swim

 Girl and horse, reunited.

Buy-in
Warmup (10’)
Skill (5’)
Pose drills:
  • Balance and switch every 10 seconds.
  • 3 x 10 forward hops.
  • 3 x 10 forward lunges (pull one foot.)
  • 3 x 20 leg pulls with back to a wall.
Strength (10’)
3 rounds of 
  • Max reps of pushups
  • rest 2 minutes
Post reps/rounds to comments
WOD
Pick one of the following:
  • Swim: 2 – 5 x 200 w/ 90sec rest 
  • Bike: 2 – 6 x 2M w/ 2 min spin/rest between 
  • Run: 2 – 5 x 800m w/ 3 min rest 
Time limit:  20 minutes
Cash-out
Stretching (5’)
Watch the video!
Test: Happy Baby
  1. Foot on box, grab foot, load butt back, chest down below knee, move around.  Try moving laterally. use a band bias if you have it.
  2. on box, ball under top of hamstring, knee out peel tendons off the bone!

Wednesday, June 8, 2011

OHS, Row, Box Jumps

 Meg and Pasi working back in.  Welcome back!

Warmup (10’)
Skill (5’)
Levers progression
  • Hang to inverted, look down and open up, jump back and forth.
  • Back lever with band across front. 
Strength (10’)
WOD
AMRAP in 20 minutes
Cash-out
Stretching (5’)
test: kneel to squat
  1. weight on leg, super frog on back.
  2. roll side of hip.
  3. roll thoracic spine, flex with medball on chest.

Monday, June 6, 2011

Run, Ring Dips

 "Where is everybody?"

Buy-in
Warmup (10’)
Skill (5’)
  • Scaled Bridge
Feet elevated to alleviate back.
press hips up first.
belly tight, bridge up.
Great for overhead work.
Strength (10’)
  • Back Squat 3 x 5 [mpg]
WOD
5 rounds for time:
Time limit:  20 minutes
Cash-out
Stretching (5’)
test/retest: squat
  1. Samson position, band forward from back leg.
  2. Couch stretch in corner.
  3. Elevated couch, hang out at end range.
  4. Ball above knee, flex and extend.