Monday, November 28, 2011

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


Friday, November 25, 2011

Rowing

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

Warmup
Skill
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.

Wednesday, November 16, 2011

Lansing Branch Onramp

Ceci Rows.


Keweenaw Strength and Conditioning/ Lansing Branch
November 16, 2011
Buy-in
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
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
WOD
AMRAP 15
  • 20 Double Unders [wmv][mov]
  • 2 Muscle-up [wmv]
  • 10 DB shoulder to overhead (press/push/jerk)
Stretching

Monday, November 14, 2011

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
Skill
Strength
  • Shoulder Press [ wmv]
WOD
4 rounds
  • 500m Row [wmv][mov]
  • 10 Rope Lowers
Time limit 20 minutes
Stretching
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.

Sunday, November 13, 2011

"Linda"

Playing it safe, but not happy about it.
"Wilih topah annuh deh!"

Buy-in
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
Test/Retest squat bottom
band lower leg closed, another band forward distraction, couch stretch with no wall required!


Wednesday, November 9, 2011

Back Squat

Charles maxing out.

Buy-in
Skill
Front Levers

WOD
  • 5 x 3 Back Squat [mpg]
Cash-out
  • Stretching
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.

Monday, November 7, 2011

HSPU, Cleans, DU

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

Buy-in
Skill
Strength

WOD
AMRAP 15
  • 10 Handstand Push-up [mov]
  • 20 Cleans 50% [wmv][mov]
  • 30 Double Unders [wmv][mov]
Cash-out
  • Stretching


Friday, November 4, 2011

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?

Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
WOD
5 rounds for time:
Time limit:  20 minutes
Cash-out
Stretching (5’)
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.’)

Wednesday, November 2, 2011

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!