Rest Day - Eric & Debi Onramp 7

Here's video from last Friday.  Eric and Debi tear up another WOD.

"Randy"

Breakfast: 4 Scrambled eggs with green onions, bell pepper & mushrooms.  Add strawberries and walnuts.  Yum!

Buy-in

• Jump rope, 3 minutes

Shoulder prep (Kelly Starrett)

• Pushup circles
• 1” Pushup
• Pushups wide - narrrow
• Side triangle, 10 x foot taps
• Walkouts
• DROM
• Hang actives
• Chinups wide to narrow
• Pullups wide to narrow

Hip Prep (Kelly Starrett)

• 10 squats
• Knees out
• Pigs On Ice
• Squat straddles
• Groiners
• Active split
• Tall squats
• Fences

Skill                               

• Burgener WU to power snatch

WOD “Randy”

35 pound Power snatch, 35 reps
Women 20#

Post time to comments

Time limit 20 minutes

Cash-out

Stretching

4 x 800m run

Eric's Onramp 6 WOD...great job!

Buy-in

Skill: Chi/Pose Running

• lean on partner, run 4 x 100m.

Gymnastic warmup/skills

DROM

Day 1 

BASIC

Upper-body pressing 

5 rounds of: 

• 3 x Kick up to handstand attempts 
• 5 xRing push-ups
• 10 sec. Tripod/frog stand 

Legs 

3 rounds of: 

• 10 x Overhead squats

 (45-35-15# Bar or PVC) 

• 10 x Kettlebell deadlifts x 10 reps (1.5/1 pood; 53/35#) 

Gymnastic warmup/skills

DROM

Day 1 

EARLY INTERMEDIATE

Upper-body pressing 

5 rounds of: 

• 5 x HSPU
• 10 sec. Frog stand 

Legs 

3 rounds of: 

• 5 x Pistols (each leg) 
• 10 x Hip extensions

(good mornings)

Strength

3 x 5 Back squat

WOD

Four rounds, each for time of:
800 meter run (400, 200)

Rest as needed between efforts.

Post times for each round to comments.

Cash-out

• Burgener WU to power snatch

Stretching

Rest Day - "Fran" video

From last June 23rd.  Baby's first "Fran!"

5 x 5 shoulder press

Working on running form.

Buy-in

Skill: Chi/Pose Running

• lean on partner, run 4 x 100m. Mix with light stretching.

NORCAL Warmup

• DROM
• Shoulder mobility
• Burgener WU

WOD

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Cash-out

• Stretching

Copper Harbor - It's Not Just For Shopping.

Well, today was a designated "rest day"...but, who can resist a pair of rope rings?!  These were discovered hanging in front of the Loon Shop in Copper Harbor. No day is complete without a little CrossFit...

Eric & Debi: Onramp 5

The intensity from these two is impressive!  Way to go!

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 

Other business:
Stay tuned this weekend; There's some more video from this week to get ready and put up - WODs, form checks.


Enjoy the 4th!