Turkish Get-ups, Pull-ups, Box Jumps

Our after faces.

Warmup (10’)

NORCAL

Burgener WU

Skill (5’)

Levers

Strength (10’)

• Shoulder Press [ wmv]

WOD

4 rounds for reps

• Turkish Get-up II [wmv][mov]
• Pull-up
• Box Jump [ wmv] step down
• Rest

Stretching (5’)

MWOD (10’)-  

Seriously. Do This Yesterday.  One of My All Time Shoulder Fixes

Lunges, Wallball, Double Unders, Burpees

 Meg, Julie and Kirsten throwing down in the WOD.

KStar WU

Strength:
Back Squat

WOD
For time:

• 30 Lunges
• 30 Wallballs
• 30 Double Unders
• 30 Burpees

MWOD
Roll out Calves

Back Squat

Box Jumps, Slam Ball, Ring Push-ups

 Julie throwing down with one of the new slam balls.


Jumprope

Gymnastic warmup 1

Burgener WU

Bench Press

WOD
AMRAP 15’

• 15 box jumps 
• 10 slam balls
• 5 ring pushups

MWOD

• Couch
• Banded Squat

Fran, TGU, Slamball

The week at the Houghton gym:

Richard warming up on jumprope.

 Fran? No trouble at all!

Row, Pushups

October 25:

At CF 906:

WOD
For time:

• 500m Row
• 30 Push-ups
• 1000m Row
• 20 Push-ups
• 2000m Row
• 10 Push-ups

The original WOD had bodyweight bench press. Holy cats!

October 24:

At CF 906:

WOD

21-15-9 

• Sumo Deadlift Highpull
• Lateral jump over a bar

(originally many more reps.)

Cleans, Pull-ups, Double Unders

WOD
NorCal warmup
Row 1000m easy
Burgener

Strength
3x5 deadlift, 65-75-85% of max

AMRAP 12 min:

5 Clean @ 50%
10 pull-up
15 double unders

MWOD
Couch
Banded shoulders

KW: 3 + 15
CW: 2+ 24

Sent from my iPhone

Some others that I don't have pictures for...

September 12

No WOD pictures, so here's one of my Mom's flowers.

Warmup: 

• Crossfit, Burgener

Skill: 

• Review Clean, jumprope, dip as needed.

Strength: 

• 2RM Clean

WOD:AMRAP 12 minutes:

• 10 double-unders or 30 single-unders
• 5 Cleans @ 65%
• 3 ring dips

MWOD

• Banded squat, sink stretch

September 25

Kirsten in recovery mode.  Don't get your fingers too close!

Warmup: 

• NorCal.

Skill:

• Clean
• Forward roll
• Wall climb

WOD:5 rounds for time:

• 3 forward rolls
• 5 wall climbs
• 7 toe to bar
• 9 box jumps, 20"

MWOD: 

• Couch, banded shoulders

There. That's caught up enough.

Catching up: October 6 - 14

WARNING: LONG POST

October 14: Chipper

Julie in the bottom of the squat, working on her Starting Strength progression.

Warmup:

• Gym 2
• Burgener WU

Strength:

• Back Squat 3RM

WOD

• Run 800m
• 30 box jumps 24"
• 25 deads 225/155
• 20 sit-ups, butterfly style
• 15 double unders
• 10 pull-ups
• 800m run

MWOD

• Hamstrings
• Calves

October 12: Snatch, Wallball, Burpees.

Kirsten at the end of the WOD

Warmup: 

• Gym 1

Strength:  

• 3RM Press

WOD:5 rounds:

• 3 Snatches @ 50%
• 5 Wallballs
• 7 Burpees

MWOD

• Roll out Achilles and hams
• Lumbar and thoracic spine

October 6: CFW Saturday

The gang having a Paleo potluck after the Saturday WOD.
WOD
While one person rows 200m, the other partner works on a 15 minute AMRAP of:

• Push-ups
• Sit-ups 
• KB Swings
• DB Thrusters
• Pull-ups

(Sorry, the numbers escape me.)

After 200m rowed, partners switch, AMRAP'ing where the other partner left off.

Scores: 1. Rounds and reps;  2. Total meters rowed.

Gymnastic Volume

Taper Week: Back Squat

Pull-ups, Box Jumps, Double Unders

Kirsten The Wodkilla.

K-Star warmup

Strength : Dynamic effort OHS @ 65%

Mobility:
Couch
Roll out Achilles

WOD:
AMRAP 15 min:

5 pullups
10 box jumps (20")
15 double unders

Post rounds & reps to comments.


Sent from my iPhone

OHS, OH Walk, Press

Crossfit Wm up

Strength: 2 rm OHS

WOD:
3 rounds, all with barbell @ 60% of OHS max:

10 OHS
25yd overhead carry
10 strict press

Have fun!


Sent from my iPhone

Julie Onramp 12

Julie finishes her Onramp.  Ready for WODs!

What an improvement!  Way to go, Julie!

Onramp 1 - 8:41 (I found it!)

Onramp 12 - 5:32

Clean & Jerk

A Tale Of Two Cities

Kirsten's balls. 

Lansing WOD

Tabata Wallballs.  10 lb., 10 ft,  score: 7.

Meanwhile, in Ishpeming...

CrossFit 906 Baseline WOD

Row 500m

40 squats

30 sit-ups

20 push-ups

10 pull-ups

Charles: 6:03, including a 1:49 500m, I think. 

Sent from my iPhone

Front Squats

Onramps: Julie 9, Richard 12

Three to go, Julie.  Way to go!

 

 Richard finishes his Onramp - woohoo!  He's off to sample WODs from CrossFit boxes across the country.

Onramp 1 time: 5:34
Onramp 12 time: 5:23
Great job!

Richard Onramp 11

 Just one more Onramp to go!

Toes To Bar, Thrusters, Julie Onramp 7

Welcome back, Meg and Pasi!  They brought a brand-new crossfitter!

Gym WU 1

Burgener WU

Mobility

• Squat bottom position
• Thoracic spine

WOD
25-12-9

• Toes To Bar
• Thrusters

Limit 15'

Stretch

Onramp: Richard 10, Emily 1

There, all caught up, I think.  Here's from today.

 Richard working on his mobility after the WOD.  Only 2 to go!

 Welcome to Emily!  She did her first Onramp today.  Time: 7:06.

Onramps: Julie 6, Richard 9

Julie finds the groove on wall ball.

Rick getting close to Nature on the push-ups.

Double Unders, KB Swings, Clean & Jerk

After.  I needed that.

Gymnastic WU 1

WOD

• 60 Double Unders
• 30 KB Swings
• 15 Clean & Jerks
• 30 KB Swings
• 60 Double Unders 

CFW Saturday

Another great workout at http://www.crossfitworthy.com.

My partner, Erica.

Warmup

• Indian Run
• Jerome

Partner WOD

1minute

• Squats or
• Pushups

Then switch

• 400m Run

1 minute

• Abmat Sit-ups or
• Renegade Rows

Then switch

• 400m Run

30 seconds

• DB Thrusters

• 200m Run

Post combined reps.

Deadlifts, Burpees

Thursday:

Kirsten maxing her clean.

Gym Warmup 2

ME 2 x Clean

WOD
21 - 15 - 9
Deadlifts @60%
Bar-facing Burpees

Gymnastic Volume

It wasn't all that tough a workout for us, but Baxter saw Pukie!

WOD

Gymnastic Volume

EMOM for 10'

submaximal reps, stay within 2

Repeat with another skill