Friday, July 27, 2012

Chipper, Rick Onramp 8

Rick in mid-WOD

 Warmup (10’)
Skill (5’)
  • L-Sit
Strength (10’)
  • ME Back Squat [mpg]
WOD
3 rounds for reps, each station for 1 minute:
  • Tire Flip [wmv][mov
  • Box Jump [ wmv]
  • Double Unders [wmv][mov] (sub tuck jumps)
  • Kettlebell Swing [wmv][mov]
  • Rest
Cash-out
Stretching (5’)
  • Roller or peanut, on side, Straight leg, mash hip tissue.  Rotate leg from external to internal.
  • Samson hip flexor, banded forward, block internal rotation with KB.
Rick did Onramp 8
WOD
10!
  • DB Hang Power Cleans
  • Abmat Sit-ups

Rick's time: 5:34


Saturday, July 21, 2012

CF Warmup WOD, Julie Onramp 8 (oops!)

 Julie psyched up for her cleans.


Warmup (10’)
  • 800m Run
NORCAL WU
Burgener WU
Strength (10’)
  • ME Snatch
WOD
CF Warmup
3 rounds of 10 reps of
  • Samson Stretch (1 minute for both sides.)
  • Overhead Squat @ 60%
  • Sit-up
  • Back-extension
  • Pull-up
  • Dip
Time limit:  20 minutes
Stretching (5’)
Mobility Homework (10’)-  Couch Stretch


Julie did Onramp 8.  Oops! I skipped ahead.


WOD
10!
DB Hang Power Cleans
Abmat Sit-ups


Julie's time:  5:56 with 15# DBs.

Thursday, July 19, 2012

Rick, Onramp 7

 Rick just t'other day.

WOD (Chipper)
  • 400m Run
  • 15 Walking Lunges
  • 15 Body Rows
  • 15 Thrusters
  • 15 KTE
  • 400m Row


Julie Onramp 5

 Julie mid-WOD on knees to elbows.

WOD
3 rounds with rest
300m Row
5 KTE
10 DB Push Press

Julie did
2:01
1:55
1:54

Great job!

Tuesday, July 17, 2012

OH Walking Lunges, Wall Ball, Pull-ups

Warmup (10’)
KStar WU
Mobility Homework (10’)- 
  • Thoracic mobility, you choose.
  • Overhead mobility, you choose.
  • Squat bottom mobility, you choose.
Strength (10’)
  • ME Snatch Balance [wmv] [mov]
WOD
AMRAP in 15’
  • 100’ Overhead Medball Walking Lunges
  • 15 Wall Ball
  • 15 Pull-ups

Skill (5’)
Front Levers
Stretching (5’)


Monday, July 16, 2012

Julie Onramp 4

Julie bringing home walking lunges in 90 degree heat.


WOD
3 rounds:

  • 200m Run
  • 30' Walking Lunges
  • 10 Jumping Pull-ups

Julie did hers in 5:55.  Mercy!

Friday, July 13, 2012

Ball Slams, Double Unders, Mom Rows, Julie Onramp 3


 Julie bringing it home with DB thrusters.

Warmup (10’)
Mobility Homework (10’)- 
  • Thoracic mobility, you choose.
  • Overhead mobility, you choose.
  • Squat bottom mobility, you choose.
Strength (10’)
  • DE Overhead Squat [wmv][mov]
WOD
5 rounds
20 ball slams
20 double unders
Time limit:  15 minutes
Cash-out
Skill (5’)
Back Levers
Stretching (5’)
Mom did a 20 minute row.
2416
4:09.9/500m average pace.

Julie did Onramp 3:
3 rounds:
200m Row
10 DB Thrusters

Wednesday, July 11, 2012

Gymnastic Volume, Mom WOD, Onramps: Laura 1, Julie 2, Rick 5

Welcome to Laura who came in and tried out a WOD!
Julie was here for her second Onramp already.  Here she is in the squat workout from yesterday.

A big day with 5 people doing 5 different WODs.  Here's mine:
Warmup (10’)
Mobility Homework (10’)- 
  • Thoracic mobility, you choose.
  • Overhead mobility, you choose.
  • Squat bottom mobility, you choose.
Strength (10’)
  • ME Overhead Squat [wmv][mov]
WOD
  • Gymnastic Volume, 2 X 10 minutes each.
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.

Skill (5’)
back and forth inverted on low rings.
Stretching (5’)
Mom did 3 rounds of 
3 Harriett Burpees
300m Row
in 8:50

Laura did Onramp 1
200m Run
15-12-9
Squat
Push-up
Body Row
200m Run
in 7:50

Julie did Onramp 2
10!
Medball Deadllift
DB Push Press
in 3:42
Yesterday, Onramp 1
in 8:41

Rick did Onramp 5
3 rounds
300m Row
5 KTE
10 DB Push Press

Whew!  Well done everyone! Goodnight.

Monday, July 9, 2012

Rick Onramp 4, Mom's Beach WOD

Rick's walking lunges.

Rick did a great job on the Onramp 4 WOD:
3 rounds:
200m Run
30' Walking Lunges
10 Jumping Pull-ups


When I returned from work, I found that Mom had designed her own WOD:
Me? I took a rest day.  I'm still recovering from a week with Kirsten, the Sports Tornado!

Saturday, July 7, 2012

Mom WOD: Squat, Push-up, Press

Mom sporting her Crossfit Worthy T-shirt.

WOD
3 rounds for time:
  • 10 squats
  • 10 Push-ups
  • 10 Press
Way to go, Mom!  Your movements have improved greatly!