Meg & Molly Onramp 10

Buy-in

500m row

DROM

Shoulder mobility

Burgener warmup

Hip turnover in kip

Back squat

DB snatch

Russian lunge

WOD

AMRAP in 10 minutes

10 DB snatch RH

25' Russian lunge

10 DB snatch LH

25' Russian lunge

Cash-out

Stretch hams, glutes, hips, achilles, shoulder.

Into the legs and hips good today and the snatch covers a biiiiiiig range of motion.  Well done!

Meg & Molly both:

2 rounds + 10 snatches and 1/2 lunge distance.

So, this Paleo thing, how to describe it.  Here's a video that does a pretty good job.

"Eva"

Breakfast, yummy!

Buy-in

Jumprope 5 attempts of:

• 2-foot basic
• 1-foot alternate
• Double unders

Upper-body pulling 

5 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)

Kirsten

Upper-body pulling 

3 rounds of: 

• 5 xDead-hang pull-ups 

(add weight if necessary) 

• 3 x Muscle-up rows
• 3 x kip 

(if learning the butterfly kip) 

Core/Low Back 

3 rounds of: 

• 10 sec. Tuck L-sit on the rings
• 10 x Back extensions

Strength

Deadlift 3 x 5

WOD: “Eva”

Five rounds for time of:

• Run 800 meters (400m)
• 2 pood Kettlebell swing, 30 reps (20x, weight)
• 30 Pull-ups (20x, progression)

30 minute limit.

Post time to comments.

Cash-out

POSE

• Change of support x 8
• Forward change of support 1 minute.
• Hop in place

Stretching

"Karen"

Video of Monday's WOD

Buy-in

Jumprope 5 attempts of:

• 2-foot basic
• 1-foot alternate
• Double unders

Upper-body pressing 

5 rounds of: 

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

Kirsten

Upper-body pressing 

5 rounds of: 

• 5 x HSPU
• 10 sec. Frog stand 

Hip Prep (Kelly Starrett)

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

Strength

Bench press 3 x 5

WOD: “Karen”

For time:

• 150 Wallball shots, 20 pound ball (100x, weight, target height)

Jason Khalipa 5:25.  15 minute limit.

Post time to comments.

Cash-out

POSE

Change of support x 8

Forward change of support 2 x 8

Stretching

Videos - New Skills and Form Checks

Here are videos from today.  Enjoy!

Kirsten getting her first pistols:


Form checks.  If you can spot what needs doing on your form, post to comments.  We'll work on them again (and again, and again...)

Kirsten's power cleans


Joanie's power cleans


Joanie's overhead squat

Muscle-ups, power cleans, run 220m

Buy-in

Jumprope.  3 attempts each

• 2-foot bounce
• Alternating 1-foot
• Double unders 

Shoulder prep (Kelly Starrett)

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

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;) 

Kirsten:

Legs 

3 rounds of: 

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

Strength

• Power cleans w/PVC - 15# (skill)

WOD: Muscleups, power cleans, run 220m

Five rounds for time of 

• 5 Muscle-ups (progression)
• 135 pound Power clean, 10 reps (weight)
• Run 220 meters

David Millar 10:08.  30 minute limit.

Post time to comments

Cash-out

POSE

1 minute Pony 

1 minute leaning Pony

Stretching

Just you wait, 'enry 'iggins, just you wait

Friday's big project was the start of building a garden shed.  I should have had materials delivered - 2 pickup loads, plus concrete blocks to even out the foundation on either side.  Saturday, Sunday and Monday will be devoted to construction.  We'll see how far we get!

There will be one WOD on Monday at 7am, a nice mixup of running and technical moves.
See you there!

Ciao,

Charles

Good Food - Get Some!

Yessssss!

I finally got my eggs, a happy camper at last.

Colleen Hicks from Rowan Tree Farm in Hancock called today.  She has 60# of lamb and 120# of pork all butchered up, frozen and ready for sale.  Grass fed meat, yummy!  Send me an email if you would like the phone number.

Why grass fed?  Besides it's yum, animals eating grass are generally leaner and the their fat has a better balance of omega 6 and omega 3 fats.  Omega 6's are pro-inflammatory; Omega 3's are anti-inflammatory.  Grain-fed animal fat  = higher 6, lower 3.

Less inflammation, please!