1RM, Wendler

Loretta scores her first WOD!

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CF Warmup

Loretta came this morning for a free intro session and did very well.  Good on ya, Loretta!

Today we played around with heavy stuff.

WOD

either 7 x 1 or Wendler 5/3/1 progression

• Deadlifts [wmv][mov] (setup [wmv][mov])
• Shoulder Press [ wmv]

Maxes, Part 1

 Pasi worked on his first 1RMs.  Strong and working very smart!

CF Warmup

WOD

1 - 1 - 1 - 1 - 1 - 1 - 1 

Any lift you would like to find your max.

Stretch

Back To Front

Me, before.

Every time I stand up, my back hurts.   From that statement alone, you can probably figure out what's wrong.

 It's been going on like this for months.  An injury after doing a lot of air squats.  I've been doing the stretches I learned from Theresa at CrossFit Appleton and they do help, but not enough.  Every morning the pain starts when I get out of bed and start to stand up straight.

It started dawning on me the other day, but not yet like anything important.  A lot of times I think of stuff that way; over a long time ideas kind of percolate up.  Then today, I'm standing in the kitchen thinking about the way my back hurts - Trying to straighten up pulls my spine into over-extension (belly sticking out.) and makes it sore.

That means that every time I open my hip joint, my back gets pulled on. If I focus attention on it I can feel it happening.  The front of my hips are tight!  Most of the stretches I've been doing are working on stretching the posterior chain; hamstrings and so on.  Not a waste of time, but not the cause of my back pain.

So now to open the hips.  I did the couch stretch, 3 minutes on each side.  Then I stood up.  No back pain.  Shazzam!

I've been thinking that I spend most of my life folded up; sitting, sleeping, working.  A real imbalance in life.  When I tried the couch stretch before, I still hurt after.  Maybe because it was late in the day, I would ache even after the cause was fixed.  My hips did feel more open.  I was thinking that the cause was the bottom position of my squat - always room for improvement there.  Now I'm thinking that it was tight hips at the top of the squat.  That has real ramifications for movements in running and xc skiing.  I'm pumped!

I'm so happy to have Kelly Starrett's Mobility WOD for a resource.  Great for ongoing maintenance and an accumulated resource for specific movement solutions.  If you have movement challenges, take a cautious approach and get in there and do your maintenance.  You'll feel better and when you remove obstacles to good movement, your performance will improve.  That's money on the table!

Me, after.  Well, not really. This is from a couple of weeks ago, but it is how I feel!

"Grace"

Meg & Pasi going to work on "Grace."

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Warmup (10’)

CF Warmup

Skill (5’)

Backward Roll Progression Pt.3

Finishing

key is maintaining position, hold your tuck.

WOD: “Grace”

30 reps for time

• Clean & Jerk 135# [wmv][mov] 

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 180/365: Two Joint Muscles–Rear Wheel Drive

TGU, Run

Meg on the Turkish Get-up.

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Warmup (10’)

Gymnastic warmup 1

Skill (5’)

 “Gymnastic Volume”

Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.

Repeat sub-maximal reps on the minute for 10 minutes. 

stay within 2 reps for all sets.

Record reps and total to comments.

Strength (10’)

• Deadlifts 3 X 5 [wmv][mov] 

WOD

5 rounds for time:

• 4 alt. KB Turkish Get-up [wmv][mov] 
• 400m Run [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.

Meg and Charles both worked on pullups with bands.  Who's who? Hint: look for the feet.

DU, Burpees, KB Swings

 Meg & Pasi mid-WOD.

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Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Hollow Body Progression 

Accumulate 3' total

Strength (10’)

• Bench Press 3 x 5 [wmv][mov]

WOD

AMRAP in 20 minutes

• 10 Double Unders [wmv][mov]
• 10 Burpee [wmv]
• 10 Kettlebell Swing [wmv][mov]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)-Episode 281/365:  Runner’s Legs and Hip Extension

1. foot up on box, back leg internally rotated with band out the front.
2. samson, band out front of back leg, internally rotate, block foot with KB.
3. pain ball side of hip.

Friday: "Fran"

 Happy to be done and clean out the pipes.

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Warmup (10’)

CF Warmup

Skill (5’)

V-Out Progression  rings above hip joint, feet on floor. start hollow position, arms extend straight out, 

maintain hollow body position. Step forward=easier, step back=harder.

scaling up:

False Grip

Slide to Hollow

Olympic Push Ups

Strength (10’)

• Power Clean 3 x 5 [wmv][mov]

WOD “Fran”

21 - 15 - 9 of 

• Thruster [mov][wmv]
• Pull-up

Scale for speed

Time limit:  10 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Shoulder floss

1. bend forward, high band forward.
2. extended rack, band middle behind.
3. high band to outside.
4. middle band across.
5. Bonus KB Sockets, arm bar stretch

Hairpin Hill

 Pasi in between intervals.


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CFE warmup

Kirsten demos the CFE Warmup

Skill - Pose

• position
• ham pull
• partner lean & run

WOD: “Hairpin Hill”

5 rounds:

• Walk down for rest
• Run up for time

Penalty: 3 pushups for each second more than 15 seconds from the first interval.

Mobility

1. Calves/ankles

2. ham & tree

3. couch & rock

Run, Walking Lunge

Pasi with extra room for the press!

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Warmup (10’)

Gymnastic warmup 1

Skill (5’)

Levers Progression - Pt.3

start with band behind body across rings (under hands, threaded through fingers)

Hop up and sit on band

Lay back, then lift to inverted hang

lower down into front lever, band supports weight; straight back tight body.

back up to inverted hang, lead with hips. 

Strength (10’)

• Shoulder Press [ wmv]

WOD

• Run 150
• Walking Lunge 50m
• Run 350
• Walking Lunge 50m
• Run 750
• Walking Lunge 50m
• Run 350
• Walking Lunge 50m
• Run 200

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)-Episode 142/365: Tight IT Band and Hip Flexor Fix: Runners?

1. samson, band out front of back leg, lower leg turned out, press hip forward.
2. down on knees, double ball on front of calf.