"Isabel"

Kirsten lands the snatch.

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Warmup (10’)

NORCAL +Snatch warmup

WOD:  “Isabel”

For time FORM:

• Snatch [wmv] [mov] [link]

135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed. 

Post time and load to comments.

Time limit:  12 minutes

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Stretching (5’)

Mobility Homework (10’)- Episode 302/365:  High Hamstring Tear

1. hi hip band out back, inchworm, flex & straighten leg.
2. above position, close and open hip
3. Pilates On Crack: band on foot, on back, pull down hams.
4. hi band, foot in band, stomp band down, squeeze butt & quad.

Gymnastic Volume

 Doing the WOD together over the phone.

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Warmup (10’)

CF Warmup + Burgener WU

Skill/Strength (15’)

• Snatch Balance [wmv] [mov]

Start with pvc, work up to heavy with good form.

WOD:  Gymnastic Volume

2 moves, 10 minutes each or 1 move for 20 minutes:

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

Repeat sub-maximal reps on the minute for 10 (20) minutes. 

stay within 2 reps for all sets.

Record reps and total to comments.

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 301/365:  Psoas Flossing and Biker Hips

1. KB on ball on belly, move leg, move ball.
2. above with off-side leg crossed over box, on-side leg straight over other leg, move foot, move ball.

Run, HR Push-ups, Hang Snatch

Home again.

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Warmup (10’)

NORCAL with 400m run

Skill/Strength (15’)

• Pressing Snatch Balance [wmv][mov] slo-mo [wmv]

Start with pvc, work up to heavy with good form.

WOD

3 rounds for time:

• 200m Run  I [wmv][mov] II [wmv][mov]
• 15 Hand-Release Push-up
• 5 Hang Snatch 75% [wmv][mov]

Time limit:  15 minutes

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Stretching (5’)

Mobility Homework (10’)- Episode 300/365:  Firebreather Athletics 10 Min Squat Test

Double Unders

 Our neighbor in Lansing gets her first ever deadlifts!

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Warmup (10’)

Gymnastic warmup 1

Skill (5’)

Kick Up to Handstand Progression - Pt.1

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.

Kick Up to Handstand Progression - Pt.2

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’)

• 3 x 5 or 5/3/1 Deadlifts [wmv][mov] (setup [wmv][mov])

WOD

• 150 Double Unders [wmv][mov]

Time limit:  15 minutes

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Stretching (5’)

Mobility Homework (10’)- Episode 298/365:  Tia Moto, Knee Survival for My Helo Based Super-Hero Friends

Open up the front of your feet:

1. standing.
2. kneeling.
3. couch stretch to wall.

Wednesday: "Helen"

 Kirsten's pull-up station.

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Warmup (10’)

Kelly Starrett Shoulders

Kelly Starrett Hips

Skill (5’)

• 3 x 3 Skin the Cat

Learn scaled height of rings relative to your body.

Go slow.  

Start low so feet assist.

WOD: “Helen”

Three rounds for time:

• Run 400 meters
• 1.5 pood Kettlebell X 21 swings 
• 12 Pull-ups

Post time to comments.

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Stretching (5’)

Mobility Homework (10’)- Episode 299/365:  Improving Lateral Flexion of Your Flank Bits

test/retest: cartwheel, squat.

1. samson, arm bent over your head, lengthen that side leaning over, go hunting.
2. legs folded, as above.
3. on side over medicine ball; rock side-to-side, PNF.

SDLHP, DU, Ring Push-ups

 Kirsten doing double unders.

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Warmup (10’)

NORCAL

Skill (5’)

Bridge progressions:

Bridge Progressions Pt.1

Object: shoulder into extension without over-extending the back.

butt tight, belly tight.

Bridge Progressions Pt.2

Feet elevated, hands in rack position.

reduce back over-extension

Bridge Progressions Pt.3

Assistance with shoulders

stand behind head, hands under ribcage below shoulders.

Bridge Progressions Pt.4

Wrists hurt? grab spotter’s ankles.

Bridge Progressions Pt.5

Scaled Bridge

Feet elevated to alleviate back.

press hips up first.

belly tight, bridge up.

Great for overhead work.

Bridge Progressions Pt.6

Seated to Standing Bridge (scalling)

Strength (10’)

• 3 x 5 or 5/3/1 Back Squat [mpg]

WOD

AMRAP IN 15’

• 5 Sumo Deadlift Highpull [wmv][mov]
• 15 Double Unders [wmv][mov]
• 5 Ring Push-up [wmv][mov]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 293/365: Haiku Winner, Travel Ideas, And Your Feet

Rocks = rounds.

Kirsten:

Charles:

Run, Pull-ups

 Kirsten finds a creative place for pull-ups.

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Warmup (10’)

Gymnastic warmup 2

Skill (5’)

• 3 x max L-Sit on parallettes [wmv]

Post times to comments

Strength (10’)

• 3 x 5 or 5/3/1 Power Clean [wmv][mov]

WOD

5 rounds for time:

• 500m Row [wmv][mov]
• 8 Pull-up I [wmv][mov] 

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 295/365:  Always Be Mobilizing: CF Games Edition

Lower leg sideways on chair, foot hanging off, load back of butt, close hip.  Hunt 5’ each side!

Front Squat

 Kirsten works her front squat at the Lansing house.

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Warmup (10’)

Gymnastic warmup 1

Skill (10’)

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.

WOD

3 - 3 - 3 - 3 - 3

• Front Squat [wmv][mov]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 294/365: Shoulder-What to Fix First, and Wii Mob

Thoracic spine workout:

1. roller or double pain ball, hug and twist.

2. roller or double pain ball, hands overhead.

3. roller, hips up, hands down, drop hips.  super friend can help pressing down.

If Meg sends me a whiteboard from Houghton, I'll repost later.