Monday, 5/10/10, Barbara

Buy-in

Warmup

500m row (alt 400m run)

Include pauses, 2 x 8 of:

legs only (teach back position at beginning of drive.)

arms and back away. 

DROM

Shoulder mobility

Burgener WU

Strength 1

Squat 3 x 5,  weight +10 (+5, later less)

Bench 3 x 5,  weight +5 (+2)

Deadlift 1 x 5,  weight +15 - 20 (+10)

WOD

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Barbara lite: 10, 20, 30, 40

Barbie: 5, 10, 15, 20

Cash-out

POSE: static pose, 3 R leg, 3 L leg.

Stretching

Hips/legs

Cat-Cow

Achilles 

Shoulders

What Are You Doing With Your Fitness?

Post to comments!

A Short day - Starting Strength

Soon...

Our day conspired against us!   At least that's the story I'm sticking to.  We ran out of day and still hadn't done our workout.  Desperate for something, we did today's buy-in.  We'll pick up enough activity this weekend, I'm sure (that's my story, anyway!)

Strength building as prescribed by Mark Rippetoe in his landmark text "Starting Strength" is something we'll be incorporating into our buy-ins.  It was nice to work on this, at least.

Buy-in
Jumprope warmup
DROM
Shoulder mobility
Back Squat 3 x 5
Press 3 x 5
Power hang clean 3 x 5

Cash-out
Stretching

CF: 5k Run, Onramp: Dan's Final! Joanie 11, Meg & Molly 5

Lots of stuff going on yesterday at KS&C...
Buy-in

Warmup

DROM

WOD

5k run

To make 5k on the Pilgrim Trails, 

include Ring Loop with side trips to:

Troll Loop

Ent Loop

Elf Loop

Cash-out

Back squat

Skill - PVC squat snatch

Stretching

Dan's Final Onramp!

Buy-in
1k row
DROM
5 Squats
Shoulder mobility
Deadlift 65, 75, 85, 95#
Kipping pullup (good start, Dan!)


WOD
200m run
15 - 12 - 9
Squat
Pushup
Body row200m run

Cash-out
Stretching


This is a repeat of the Onramp 1 WOD.  Dan's times:
3/2/10 19:14 (Here's that blog entry.)
5/5/10 10:43

Dan cut his time almost in half!  Oowaa!
Dan's got a good grounding in basic moves and is ready to take on standard WODs.
Way to go!


Joanie's Onramp 11

Buy-in

Warmup w/1k row

Back Squat 45, 65, 75#

Kettlebell swings

WOD

200m run

20 - 15 - 10

KB swings

2 rope lowers

Cash-out

4 rounds Tabata situps

4 rounds Tabata back extensions

Stretching

Joanie's  time 3:53!

Tabata scores:

Situps 15

Back ext. 14 

Good KB swings!

Onramp 5 with Meg & Molly
Here's some of their push press action!

Buy-in
500m row
DROM
Shoulder mobility circuit 

Standing press with PVC 

Standing press out of rack 

Knee to elbow progression 

WOD

3 rounds of: 

300 M Row 

5 KTE 

10 dumb bell push press 

One groups will rest while 

2nd group goes for each 

round 

Cash-out

Stretching

Bridging

Times for each round:
Meg
2:41
2:43
2:27
Molly
2:49
2:39
2:35

Onramps; Dan 11, Joanie 10, Meg & Molly 4

Dan's Onramp 11

Dan getting that swing all the way to the top!

Buy-in

1000m row

DROM

Shoulder mobility

Back Squat 45, 65, 75#

Kettlebell swings

WOD

200m run

20 - 15 - 10

KB swings

2 rope lowers

Cash-out

4 rounds Tabata situps

4 rounds Tabata back extensions

Stretching

Dan's time 6:44

Tabata scores:

Situps 7

Back ext. 10

Great form on KB swings!

Joanie's Onramp 10

Joanie gets the hip waaay open!

Buy-in

400m run

DROM

Shoulder mobility

Burgener warmup

Pullup hip turnover

Back squat

DB snatch

Russian lunge

WOD

AMRAP in 10 minutes

10 DB snatch R

25' Russian lunge

10 DB snatch L

25' Russian lunge

Cash-out

Stretching

Joanie scored 3 rounds + 5 reps!

Meg & Molly Onramp 4

Molly & Meg bringing it home!

Buy-in

200m run

DROM

Kip

Deadlift 55, 65, 75#

Jumping pullup

Walking lunges

WOD

3 rounds

Run 200m

Lunge 30'

10 jumping pullups

Cash-out

Stretching

Times:

Molly 7:49
Meg 7:52

WOD: Hang Power Cleans and Burpees

Buy-inJumprope
Warmup
Skill - Pullup work
Strength - Press

WODThree rounds for time of:
65 pound Hang power cleans, 15 reps
15 Burpees
women - 45


Cash-outPOSE drills
Stretching

Meg & Molly Onramp 3

Buy-in
Row
Deadlift review
Thrusters

WOD
3 rounds
Row 200m
10 thrusters
one rests while the other does a round.

Cash-out
Stretching

Times:
Meg
2:27
2:09
2:04

Molly
2:23
2:16
2:25


Way to hold times, folks!