Monday, August 29, 2011

"Isabel"


Kirsten lands the snatch.

Buy-in
Warmup (10’)
NORCAL +Snatch warmup
WOD:  “Isabel”
For time FORM:
135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed. 
Post time and load to comments.
Time limit:  12 minutes
Cash-out
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.

Thursday, August 25, 2011

Gymnastic Volume


 Doing the WOD together over the phone.

Buy-in
Warmup (10’)
CF Warmup + Burgener WU
Skill/Strength (15’)
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’)
  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.

Tuesday, August 23, 2011

Run, HR Push-ups, Hang Snatch

Home again.

Buy-in
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
Cash-out
Stretching (5’)

Tuesday, August 16, 2011

Double Unders


 Our neighbor in Lansing gets her first ever deadlifts!

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
Time limit:  15 minutes
Cash-out
Stretching (5’)
Open up the front of your feet:
  1. standing.
  2. kneeling.
  3. couch stretch to wall.

Thursday, August 11, 2011

Wednesday: "Helen"


 Kirsten's pull-up station.

Buy-in
Warmup (10’)
Skill (5’)
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.
Cash-out
Stretching (5’)
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.

Tuesday, August 9, 2011

SDLHP, DU, Ring Push-ups


 Kirsten doing double unders.
Buy-in
Warmup (10’)

Skill (5’)
Bridge progressions:
Object: shoulder into extension without over-extending the back.
butt tight, belly tight.
Feet elevated, hands in rack position.
reduce back over-extension
Assistance with shoulders
stand behind head, hands under ribcage below shoulders.
Wrists hurt? grab spotter’s ankles.
Scaled Bridge
Feet elevated to alleviate back.
press hips up first.
belly tight, bridge up.
Great for overhead work.

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’)
Rocks = rounds.
Kirsten:
Charles:

Thursday, August 4, 2011

Run, Pull-ups

 Kirsten finds a creative place for pull-ups.

Buy-in
Warmup (10’)
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:
Time limit:  20 minutes
Cash-out
Stretching (5’)
Lower leg sideways on chair, foot hanging off, load back of butt, close hip.  Hunt 5’ each side!

Tuesday, August 2, 2011

Front Squat

 Kirsten works her front squat at the Lansing house.

Buy-in
Warmup (10’)
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
Cash-out
Stretching (5’)
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.