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: