Thursday, September 29, 2011

Wall Ball, Rowing, Toes To Bar


Meg did this one, so I thought I'd better post it.
Kirsten was home from work with a cold, I was just plain lazy.
Here's to you, Meg!

Buy-in
Warmup (10’)
Skill (5’)
Back Levers:
start with band in front of body across rings (under hands, threaded through fingers)
inverted hang
lower down into back lever, band supports weight; straight back tight body.
back up to inverted hang, lead with heels. 
Strength (10’)
WOD
AMRAP 15 minutes:
Cash-out
Stretching (5’)
Roll upper legs an inch at a time.  Find a spot, then mobilize the tissue there.

Friday, September 23, 2011

"Jackie"

Charles Squatting

Buy-in
Warmup (10’)
WOD: “Jackie”
  • 1000 meter row
  • 45 pound Thruster, 50 reps
  • 30 pull-ups
Cash-out
Stretching (5’)

For mobility, do shoulders or whatever else is bugging you.


Tuesday, September 20, 2011

Run, HSPU

 Meg getting back under load.  Good to see!
Buy-in
Warmup (10’)
Skill (5’)
  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 Back Squat [mpg]
WOD
3 Rounds:
Time limit:  20 minutes
Cash-out
Stretching (5’)
Test/retest: scarecrow arms - shoulders back, elbows out, hands down.
  1. On back, barbell at junction of bicep and delts, rotate arm.
  2.  pain ball on upper pec near shoulder.

Friday, September 16, 2011

Back Squat

The last of the missing workouts.
 Kirsten getting depth.

Buy-in
Warmup (10’)
Skill (5’)
WOD
3 - 3 - 3 - 3 - 3
  • Back Squat [mpg]
Cash-out
Stretching (5’)

Pull-ups, Push Jerks, Double Unders

Another workout from the last two weeks.

Kirsten works the push jerk.

Buy-in
Warmup (10’)
Skill (5’)
Strong setup hollow, arms overhead
Squat down, reach out far without jumping
HSPU initiation; jump hips over your head and lower down.
tuck chin in, flex spine
finish, from candlestick drill:
drive heels through butt, chest through thighs
Strength (10’)
WOD
AMRAP 15’
Cash-out
Stretching (5’)
  1. foot on box, turn tibia inward with hands, flex forward.
  2. hands and knees, hip band out the side, internally rotate, leg into butt.

Power Clean, Row

I've been remiss.  Here come postings of workouts we've done in the last couple of weeks.

Lettuce/chicken wraps.  P.F. Chang's has a whole gluten-free menu, including dessert!
Buy-in
Warmup (10’)
Skill (5’)
  • Hollow Rock, briefly
  • Hollow on the tummy
  • Push-up x 5 w/ hollow
Strength (10’)
  • Back Squat [mpg]
WOD
5 rounds
Time limit:  20 minutes
Cash-out
Stretching (5’)