CFE Short Intervals

Still biking in Lansing.  Amazing.

ENDURANCE WOD:

Short Intervals

Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds

Bike (TUE): 9 x (1:00 TT, 2:00 off)

Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00

C2 Row (TUE): 8 x 250m TT, rest 4:00

Post sport and times to comments.

Double Unders, HSPU, Hang Power Cleans

Warmup 10’

NORCAL (Jump Rope)

Burgener WU

Skill Transfer exercises

• Push press behind neck
• OHS
• From squat, press behind neck
• Snatch Balance

STRENGTH:

Max Effort (ME): Snatch

Games athletes: Snatch. Endurance athletes: athlete's choice of either Power or full Snatch.

Post loads to comments. 5-10 minutes rest then CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 12:00 of:

• 15 Double Unders
• 12 Handstand Push ups
• 9 Hang Power Cleans, 135/95 pounds

Post rounds to comments.

Stretching 5’

MWOD - 10’ Episode 363/365: Pre-Squat Hip Opener Mob-Rx

CFE Long Intervals

Welcome to Thomas.  He came to check out the gym and get his WOD.  

He did the press/burpee workout and smoked us!  Nicely done!

Swim (TUES): 6 x 2:00 TT, rest 4:00 between each effort

Bike (TUES): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (TUES): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds

C2 Row (TUES): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Post sport and distances/times to comments.

Cleans, Rope Climbs

Kirsten has been reworking her clean technique.  Her progress to date!

Warmup 10’

Gymnastic warmup 2

Skill 5’

Kick to Handstand x 3

Strength 10’

STRENGTH:

Max Effort (ME): Front Squat

Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD

WOD

CFE STRENGTH & CONDITIONING WOD:

Five rounds:

3 Squat Cleans, 185/135 pounds

3 Rope Climbs, 15'

Rest as needed between rounds. Post round times to comments.

Time limit 15 minutes

Stretching 5’

MWOD - 10’ Episode 361/365:  Pathomechanics and IT Band Hell

lacrosse ball IT band near knee.

couch stretch.

Push Press, Lateral Burpees

 Charles doing the lateral burpee stomp.

Warmup 10’

Gymnastic warmup 1

Skill 5’

Work on Bridge 3’

Strength 10’

STRENGTH:

Max Effort (ME): Push Jerk

Post loads to comments. 5-10 minutes rest then perform CFE Strength & Conditioning WOD.

WOD

CFE STRENGTH & CONDITIONING WOD:

5-4-3-2-1 reps for time of:

Push Press, 155/115 pounds

Lateral Burpees

Post time to comments.

Time limit 15 minutes

Stretching 5’

MWOD - 10’ partner squat with lo-hip band.

Power Clean, HR Push-ups, Toes To Bar

 We took turns coaching and doing the WOD.

Warmup 10’

• Jump rope/Norcal WU
• Burgener WU

Skill 5’

• 5 backward rolls
• 5 forward rolls

WOD

CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

• 5 Power Cleans, heaviest possible (goal is to perform at least 3 rounds unbroken)
• 12 Hand-release Push ups
• 15 Toes-to-Bar

Time limit 20 minutes

Stretching 5’

MWOD - 10’ bands and shoulders

Short Intervals

 Kirsten's turn on the rower.

Warmup

WOD from Crossfitendurance.com

Swim (SS Tue, 3S Mon): 10 x 25m, work:rest 1:1, hold all splits within 2-3 seconds

Bike (SS Tue, 3S Wed): 6 x 1/4M (400m), work:rest 1:1, hold all splits within 2-3 seconds

Run (SS Tue, 3S Tue): 9 rounds of 1:00 on/1:00 off, each "on" round shoud be at 95% effort

C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds

Stretch

Back Squats, CTB Pull-ups

Kirsten's mobility WOD face.

Buy-in

Kstar warmup

Mobility: Wall squat

Strength: max effort back squat

WOD

As many rounds as possible in 8:00 of:

• 7 Back Squats, 225/150 pounds
• 7 Chest-to-Bar Pull ups

Cash-out

Stretch

Foam rolling 

Row, Ring Row, Sledge Hammer, Box Jumps

The Mount Pleasant crew.  That's Susie and Jeremy on the left.  Jeremy did the programming for today's WOD.  Great things are happening in Mount Pleasant!

WOD

2 rounds. 1 minute each station for max total reps:

• Rowing for calories
• Ring Rows
• Sledge Hammer
• Box Jumps

Sit-ups, Glute Ham Raises, Sled Pull

Ceci flying on the rower!

Strength 10’

ME: Good Mornings (wide stance, low position start)

5-10 min rest

WOD

3 Rounds for time rest 120sec between each of the sets

15 GHD Sit Ups

15 GHD Glute Ham Raises

50m sled PULL (90lb/60)

Stretching 5’

Jump Rope, Toes To Bar, Wall Ball

Warmup 10’

CF Warmup

Skill 5’

False Grip Progressions Pt.1

Strength 10’

Deadlifts [wmv][mov] (setup [wmv][mov])

WOD

AMRAP 20 minutes:

• 50 single unders
• 10 Toe to bar
• 15 WallBall

Stretching 5’

MWOD - 10’

http://www.mobilitywod.com/2011/12/episode-355365-modern-gypsy-lets-make-a-mash-party.html

Rowing

Kirsten's Life Coach on the job.

Warmup 10’

Gymnastic warmup 2

Skill 5’

Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups. Repeat sub-maximal reps on the minute for 10 minutes. stay within 2 reps for all sets. Record reps and total to comments.

Strength 10’

• Deadlift

WOD

Using 2k goal pace/500m, 

10 rounds of: 

• 200m Row [wmv][mov] 

• 1 minute rest

Time limit 15 minutes

Stretching 5’

MWOD - 10 minutes

http://www.mobilitywod.com/2011/12/episode-356365-improving-your-dip-or-bench.html

Goat Day

Mmm, breakfast: 1 slice bacon, 3 eggs, green pepper, mushroom, salsa. Mmmm, Paleo.

I'm doing a Paleo Challenge over on my personal Facebook page.  Come on over!

• Arm Bar Stretch
• Max Hollow Rock
• Max Ring L-Sit
• Max Slam Ball in 1:00
• Hip openers: couch stretch, squat

"Nasty Ninety"

Warmup 10’

Kelly Starrett Shoulders

Kelly Starrett Hips

Skill 5’

3’ Hollow Rock

Hollow Body Progression Pt.2

Strength 10’

• Shoulder Press [ wmv]

WOD

“Nasty 90” for time:

• 15 Box Jump [ wmv]
• 15 Rope Climb [wmv][mov]
• 15 Kettlebell Swing [wmv][mov]
• 15 Handstand Push-up [mov]
• 15 Double Unders [wmv][mov]
• 15 Ring Dip [ wmv] 

Time limit 20 minutes

Stretching 5’

MWOD - 10’

Episode 336/365: Improving the Bottom Position of The Squat/Clean/Snatch