Thrusters, Pull-ups, Double Unders

Kirsten 'enjoying' her new pull-up bar from Stud Bar.

Warmup 10’

Gymnastic warmup 1

Skill 5’

3 x 5 Pistols each leg I [wmv][mov],  II [wmv][mov], III [wmv][mov] 

use box and plates for scaling up or down.  post scaling to comments.

Strength 10’

• Back Squat [mpg]

WOD

15 - 12 - 9

• Thruster @ 60% [mov][wmv]
• Pull-up I [wmv][mov] II [wmv][mov] Hips [wmv][mov] 
• Double Unders [wmv][mov]

Time limit 15 minutes

Stretching 5’

MWOD - 10’ Episode 352/365: Dealing With Old Junky Tissue

Old swollen bits? Watch and learn!

Rowing, Hand Release Push-ups

Pasi working on power cleans.

Warmup 10’

Gymnastic warmup 2

Skill 5’

3 rounds for max time:

• Ring Support/L-Sit

Strength 10’

• Power Clean [wmv][mov]

WOD

1000/20-500/10-250/5

• 1000m Row [wmv][mov]
• 20 Hand-Release Push-up
• 500m Row 
• 10 Hand-Release Push-up
• 250m Row
• 5 Hand-Release Push-up

Time limit 15 minutes

Stretching 5’

MWOD - 10’

Episode 349/365:  What If We Just Used a Joint Stability/Function Approach?

Deadlifts

 A good PR, but there's still room on the bar!

Warmup 10’

Gymnastic warmup 1

Skill 5’

• 3 Back Levers
• 3 Front Levers

Levers Progression - Pt.2

Levers Progression - Pt.3

WOD

3-3-3-3-3

• Deadlifts [wmv][mov] (setup [wmv][mov])

Stretching 5’

MWOD - 10’

Episode 350/365:  Tack And Floss:  Heel Cord Edition

Deadlifts

The Lovely Kirsten White

Warmup 10’

Gymnastic warmup 1

Skill 5’

3 Back Levers

3 Front Levers

Levers Progression - Pt.2

Levers Progression - Pt.3

WOD

3-3-3-3-3

Deadlifts [wmv][mov] (setup [wmv][mov])

Stretching 5’

MWOD - 10’

Episode 350/365:  Tack And Floss:  Heel Cord Edition

"Annie"

Not at my best, but a good workout all the same.

Warmup 10’

NORCAL

WOD: “Annie”

50-40-30-20-10 

• Double Unders [wmv][mov]
• Sit-ups

Stretching 5’

MWOD - 10’

Episode 348/365:  Restoring Knee Motion After a Tweak

-Band around ankle 2x, sit straight legged, flex quads.

Goat Day

Surf's up!

• Arm Bar Stretch
• Double Unders
• Pullups
• Dips
• Hip Openers

Deadlifts, Double Unders, Toes To Bar

Charles with the Appleton Crossfit gang.  Kirsten did today's workout.  The Appleton workout is below.

Warmup 10’

Gymnastic warmup 2

Skill 5’

• Kick To Handstand

Strength 10’

• Power Clean [wmv][mov]

WOD

3 rounds of

• 5 Deadlifts  @ 75% [wmv][mov] (setup [wmv][mov])
• 20 Double Unders [wmv][mov]
• 10 Toes To Bar

Time limit 15 minutes

Stretching 5’

MWOD - 10’

Episode 344/365:  Compression Tack and Floss–The Knee

Test/retest: knees out at bottom of squat.

1. Wrap above the knee with PT strength strip, 50% stretch.

2. Do 20 squats.

3. Unwrap.

Appleton:

Warmup

Jump Rope 3 min.

30 Walking Lunges

Dot Drills (we are so going to do these!)

Plank series

Lift: OHS 3-3-3

WOD: 100 deadlifts 225/135#

5HSPU or 10 HR Push-ups if you let go of the bar.

Results from Appleton:

OHS, Rowing

 Pasi and Meg together again. Dueling ergs, anyone?

Warmup 10’

CF Warmup

Skill 5’

• Bridge

Strength 10’

• Shoulder Press [ wmv]

WOD

AMRAP 20’

• 5 Overhead Squat @ 70%[wmv][mov]
• 500m Row [wmv][mov]

Stretching 5’

MWOD - 10’

Episode 347/365: Stiffness Kills– New Anterior Hip Flossing Tweaks

1. Samson stretch, high hip band out front, squeeze butt, same side arm overhead, lean back, floss end range.
2. Come up into standing lunge, squeeze butt, into lunge.  Stay upright.

Goat Day

Cactus Plant's last chance to reproduce before I drown it from overzealous watering.

• Arm Bar Stretch
• Max Hollow Rock
• Max Ring L-Sit
• Max Slam Ball in 1:00
• Hip openers: couch stretch, squat

Gymnastic Volume

 NOT color coordinated.

Warmup 10’

Gymnastic warmup 1

Skill 5’

4 rounds:

• 1 Candlestick
• 1 Backward Roll

Strength 10’

• Deadlifts [wmv][mov] (setup [wmv][mov])

WOD:Gymnastic Volume

Pick two gymnastic goats, Pull-ups, HSPU, or muscle-ups.

Repeat sub-maximal reps on the minute for 10 minutes each.

stay within 2 reps for all sets.

Record reps and total to comments.

Stretching 5’

MWOD - 10’

Episode 345/365:   The Bottom Up Set Up,  Pulling –  part 2

Bottom up setup for oly lifting:

1. Start where you want to finish (at the bottom recieving position.)
2. Organize shoulders (externally rotated.)
3. Organize back.
4. Torque posterior chain.
5. Breath and GO!

Double Unders, Walking Lunges, Hang Power Cleans

She's got the ruby slippers! Kirsten's new WOD shoes.

Warmup 10’

Kelly Starrett Shoulders

Kelly Starrett Hips

Skill 5’

Pullups

Hollow Body Progression Pt.2

Strength 10’

• Bench Press [wmv][mov]

WOD

AMRAP 15’

• 10 Double Unders [wmv][mov]
• 10 Walking Lunges [wmv][mov]
• 10 Hang Power Cleans 50% [wmv][mov]

Stretching 5’

MWOD - 10’

Episode 342/365:  Load Sequencing Fault:  Deadlift

"Nancy"

Kirsten skiing.  Lansing has more snow now than we do.  

Warmup 10’

200m run

CF Warmup 1-2 rounds

Skill 5’

Burgener WU

Pose Drills

• fwd lunge 10 x 2
• wall drill x 2

WOD: “Nancy”

5 rounds for time of:

• 400 meter run
• 95 pound Overhead squat, 15 reps

women 65#

Stretching 5’

MWOD - 10’

Episode 343/365:  Stop Walking Like the Duck You Aren’t