Cleans, Pull-ups, Box Jumps

 Today's programming provided by CF Level 1 trainer Kirsten White!


CF Warmup


Strength/Skill

• Push Jerk
• Double Unders

WOD
3 rounds for time:

• 5 Squat Cleans @ 50%
• 10 Pull-ups
• 15 Box Jumps

Stretch

Rowing

 Kirsten uses the bands to warm up on HSPUs with full range of motion.

Warmup

Gymnastic warmup 1

Skill

Hollow Body Progression Pt.2

Strict max pullups

• Rx
• blue band
• green band

Strength

• Back Squat [mpg]

WOD

Pick a Winter rowing target 2k goal.

3 rounds:

• Row for max time at or slightly under pace. Stop when you fall below pace for 2 strokes.
• rest 3 minutes

Post target rate,  distance, time and stroke rate to comments.

Stretching

MWOD - Episode 339/365:  MWod and Warmup:  Olympic Lifting

Lansing Branch Onramp

Ceci Rows.

Keweenaw Strength and Conditioning/ Lansing Branch

November 16, 2011

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DROM

Shoulder mobility

500 m row

Review

Standing Press

Push Press

Skills

Knees to waist, knees to chest, knees to elbows (KTE)

WOD

For time:

3 rounds, individually timed:

Row 300 m

5 KTE

10 Push presses

Cash Out

Stretches:

Hams, Hip flexors, Glutes, Shoulders, Achilles, Back, Abs

Bridging

Ceci: 3:09, 2:48, 2:31

Kari: 2:53, 2:35, 2:38

AWESOME!  Way to push through the rounds!

Double Unders, Muscle-ups, DB Push Press

Warmup

Gymnastic warmup 2

Skill

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

• Power Clean [wmv][mov]

WOD

AMRAP 15

• 20 Double Unders [wmv][mov]
• 2 Muscle-up [wmv]
• 10 DB shoulder to overhead (press/push/jerk)

Stretching

MWOD - Episode 340/365:  Peak Tension Vs. Working Tension

Onramp: Lansing Branch

Kari on jumping ring pullups

Buy-in

Row 400 m

DROM

Shoulder dislocates

Review

Deadlift

Skills

Walking lunges

Jumping pullups

WOD

For time:

3 rounds:

Run 200 m

Walking lunges 30m

10 Jumping Pullups

Cash Out

Stretches:

Hams, Hip flexors, Glutes, Shoulders

MWOD:  Rolling out the feet with a ball, test and retest hamstrings

Kari: 9:40.

WAY TO GO!!

Row, Rope Lowers

Meg on the press.

Warmup

• Row [wmv][mov]

NORCAL

Skill

Pistol Progressions: Parts 1-2

Strength

• Shoulder Press [ wmv]

WOD

4 rounds

• 500m Row [wmv][mov]
• 10 Rope Lowers

Time limit 20 minutes

Stretching

MWOD - Episode 341/365:  Runner’s Shoulders

test/retest runing

1. roll on upper back with shoulders wrapped around, superfriend adds pressure.
2. same position, butt high, arms overhead, superfriend on arms, lower butt down.
3. on back, barbell on delt/bicep, leg over barbell, rotate humerus.

"Linda"

Playing it safe, but not happy about it.

"Wilih topah annuh deh!"

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Gymnastic warmup 2

Skill

L-Sit: 1 max time.

WOD: “Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

• Deadlift: 1 1/2 body weight
• Bench press: body weight
• Clean: 3/4 body weight

Set up three bars and storm through for time.

Cash-out

• Stretching

Mobility Homework: Episode 334/365:  Informed Freestyling Always

Test/Retest squat bottom

band lower leg closed, another band forward distraction, couch stretch with no wall required!

Back Squat

Charles maxing out.

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Kelly Starrett Shoulders

Kelly Starrett Hips

Skill

Levers Progression - Pt.3

Front Levers

WOD

• 5 x 3 Back Squat [mpg]

Cash-out

• Stretching

Mobility Homework: Episode 336/365: Improving the Bottom Position of The Squat/Clean/Snatch

Test/retest:  jump from knees to bottom of squat.

• with band around top of hip (not on spine,) sit in the squat bottom 4 - 5 minutes. Freestyle the corners.  Add weight.

HSPU, Cleans, DU

Kari and Cayden rockin' the Onramp at the Lansing Branch.

Buy-in

Gymnastic warmup 1

Skill

Kick Up to Handstand Progression - Pt.2

Strength

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

WOD

AMRAP 15

• 10 Handstand Push-up [mov]
• 20 Cleans 50% [wmv][mov]
• 30 Double Unders [wmv][mov]

Cash-out

• Stretching

Mobility Homework: Episode 337/365: Long Ruck Feet Or Ultra Marathon Feet?

Onramp 2

Family fitness warriors.

Keweenaw Strength and Conditioning/ Lansing Branch

Buy-in

200 m run

DROM

Intro to shoulder dislocates

Review

Air squat

Skills

Deadlift w/PVC

Med Ball Deadlift 

Shoulder Press

Push Press

WOD

For time:

10!

Med-Ball Deadlift

PVC Push Press

Cash Out

Stretches:

Hams, Hip flexors, Quads, Glutes, Shoulders

Cecilia Mae: 14:28

Kari: 14:29

YOU LADIES ROCK!

Run, Front Squats

Taking a picture on the run.  That's Meg on the right. Good picture, eh?

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Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Backward Roll Progression Pt.3

Forward Roll Progression

Strength (10’)

• 3 x 5 Bench Press [wmv][mov]

WOD

5 rounds for time:

• 400m Run I [wmv][mov] II [wmv][mov]
• 10 Front Squat @ 75% [wmv][mov]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 330/365: The Muscle Up Receiving Position & The Organized Shoulder

Without rings, then with rings:

1. hands forward, ext. rotate arms.
2. hands back, shoulders back.
3. bend elbows.
4. on rings: into ring position.
5. lift feet.
6. press out.
7. advanced: drop to position (‘dip balance.’)

Kari Starts The Onramp

Kari tries out the ring rows.

Keweenaw Strength and Conditioning/ Lansing Branch

Buy-in

200 m run

DROM

Skills

Air squat

Push Ups

Ring Rows

WOD

For time:

200m run

15-12-9:

Air Squat, Push Ups, RIng Rows

200m run

Cash Out

Stretches:

Hams, Hip flexors, Glutes, Achilles, Calves, Shoulders

Kari: (with cameo appearance by Cecilia Mae)

8:25

AWESOME!