From Yesterday: Thrusters & Situps

A big welcome to Peter.  He is really tearing it up in the onramp!

Schedule
Kirsten and I will be headed to Chicago this weekend for the CrossFit Endurance certification.  We hope to bring back lots of info on Pose running technique and the CFE method for training for runs from 5k to ultra and triathalons.  Last year we used the program to successfully prepare for the Bear Chase 26k.

Buy-in

NORCAL Warmup

• Wall lean/run
• Run 400m
• DROM
• Shoulder mobility
• Burgener WU

Skill

• Pullups
• Ring supports

Strength

• Deadlift 3 x 5

WOD

Three rounds for time of:

• 50# Dumbbell Thruster, 15 (10) reps
• 30 (20) situps

Time limit:  15 minutes

Cash-out

• Stretching
• Rolling

Fuzz

Why move, why stretch and why roll out muscles?  Its all about the fuzz.

If you dare, watch Gil Hedley, Ph.D. Anatomy Rockstar gives "The Fuzz Speech."

Warning:  Video examples are of human cadavers. You'll actually see the fuzz!

Barbell walking lunges & Burpees

How I spent my Summer vacation

(mountain biking)

Buy-in

Skill

• Jumprope drills (add calf stretch)

Gymnastic warmup/skills

DROM

Day 2 

BASIC

Upper-body pulling 

3 rounds of: 

• 3 x Kip attempts
• 5 x Dead-hang pull-ups

(band assisted if necessary) 

Core/low back 

3 rounds of: 

• 10 sec. Tuck L-hang
• 10 x Kettlebell swings 

(16/12 kg)

Strength

• Bench 3 x 5

WOD

5 (4) rounds for time of:
45# barbell Overhead walking lunges, 50 (30) feet
21 (15) Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Scale rounds, reps, weight

Time limit 20 minutes

Cash-out

Pose

• 2 wall runs
• Tall foot runs, 2 each leg
• Stretching

Asthma & Working Out.

Graham Holmberg, fittest man on the planet.

(The judge behind him and to the left, Johnny Mac, was an instructor at our L1 cert last February!)

I've not had it myself, but I know some of you have had issues with breathing during intense workouts.

Here's a thread in the CF forum about asthma, nutrition and working out.  

http://board.crossfit.com/showthread.php?t=58827

Also, if you look at the bottom of the thread, you'll find links to other related threads.  Neat!

Hope this information is helpful for you!

"Meat, Ma'am, Meat!"

We snuck Meg in today for her OHS WOD.

Hey, it worked for Oliver Twist, it can work for you, too!
Remember in the musical "Oliver!" when the funeral director fed him meat, Oliver had too much energy?  The Warden of the workhouse, Mr. Bumble recommended a grain-based diet in the form of gruel to tame him.

So, more energy?  More meat.  (yes, good fats, vegetables and some fruit, too.)

Need convincing?
http://www.npr.org/templates/story/story.php?storyId=128849908

Interview with Mr. Paleo Diet, Dr. Loren Cordain on CBC Radio (and a couple of others, including some opposition:)
http://www.cbc.ca/thecurrent/2010/08/august-3-2010.html

And, of course the video short-course on Paleo nutrition (my favorite:)

Max Overhead Squat

Sarah stretching after Onramp 3

Buy-in

• Jumprope

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

• Wall squats

WOD

Overhead Squat 1-1-1-1-1-1-1 reps

Scaling: 5-5-5-5-5 with PVC pipe.  

Take the time to do each squat perfectly:  

• Pull yourself into the bottom position
• hold for a second 
• return to standing.

Cash-out

• (If time, 1 minute of burpees)
• Stretching

100 meter repeats

The crew bear crawling - most effective, of course if you growl.

Buy-in

CF Warmup

3 rounds of 10 (5) reps of

• Samson Stretch (do once each round for 15-30 sec.)
• Overhead Squat
• Sit-up
• Back-extension
• Pull-up
• Dip

Strength

• Back Squat 3 x 5

Skill

• 4 x partner lean and run (50m)

WOD

Ten rounds, each for time of:

• 100 meter Sprint
• Rest 90 seconds

Post times for each round to comments.

Cash-out

• Stretching