Sunday WOD

The workout is this Sunday at 1pm (mind the time change; Fall back 1 hour)

My house 404 Frue Ave, Houghton:

http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=404+Frue+Ave,+Houghton,+MI+49931&sll=37.0625,-95.677068&sspn=53.696917,39.375&ie=UTF8&hq=&hnear=404+Frue+St,+Houghton,+Michigan+49931&z=16

This week we work on raw strength with the Crossfit Total:

best of 3 reps:

Deadlift

Bench press

Shoulder press

The most technical lift is the deadlift.  A little study ahead of time would be a good idea.

Deadlift Setup, Mark Rippetoe ...[wmv][mov]

For more deadllift info, or if the above video links don't work, go to crossfit.com and on the left nav bar, click on 'exercises & demos.' There are several videos under 'powerlifting.'

Don't worry too much about not being strong enough.  If you can pick up something off the ground, if you can put your arms over your head, you can learn these.  We've got lightweight PVC pipe and olympic bars starting at 35#.  Come try it!

Ciao,

Charles

2009-10-25 Dryland Nordic Run with poles x 730 Meters Time: 7:09 Comments: Sunday WOD - Dryland nordic skiing. We started with dryland drills, then 3 times up the test hill. We were going to go once around the core loop (1.3km) but got cut off by construction barriers. The detour shortened our course considerably, and a good thing, too. My heels started speaking up near the end. We had a great time, though, out in the woods! KW time: 7:26.


Ciao,

Charles

Row , weights & pullup WOD

2009-10-24 As many rounds as possible in 10:00 of: Row x 250 Meters Sumo Deadlift High Pull x 15 Reps @ 45 Pounds Pull-up (assisted) x 10 Reps Score: 2 rounds + 15 reps Comments: I got in 3 rows, each around 1:50/500m 28spm. 15 high-pulls in the thid set and ran out of time before the pullups. We used a gravitron, 1st set 80# assist, 2nd set 90# assist. Pullups sets spit 6-4 and 5-3-2. Kirsten got 3 rounds. row around 2:10/500m, 28spm. 25# db high-pulls no squat. Gravitron 40# assist.

Ciao,

Charles

Sunday WOD

This Sunday at 1:00pm meet at the Tech Trails big building (waxing
center?) West end.
We'll be working on dryland training. Useful wether or not you plan
on XC skiing this winter.

Besides dressing to workout in the weather, bring:
- Trail running shoes
- Stopwatch
- Ski poles if you have them, classical length or slightly shorter.

If the weather is not cooperating, we can do a plan B workout at my
house, 404 Frue Ave. I'll post a sign on the community waxing center
door. (West end of the big building.)
If you need my cell phone number, it is (906) 483-0204.

See you Sunday at 1pm!

Ciao,

Charles

WOD 7 x max thrusters

Stand with a bar, do a front squat, come up and do a press overhead - that's a thruster.

The (0) means I missed the attempt at 125#.

2009-10-23 1-1-1-1-1-1-1 Thruster Score: 95-105-115-125(0)-115-115-120 Comments: Previous shoulder press 95#; front squat 75#. My form in the squat was much better this time. KW: shoulder presses: 65-60-60-60-60-60-missed 65

Ciao,

Charles

WOD Muscle-up progression

The original WOD is to do 30 muscle-ups for time.  Here's how we scaled it.

10 muscle-ups Muscle-up (scaled) x 10 Reps CW Time: 3:12 Comments: Ring 42" from bar (part way up the dip) KW 5:03 Ring 32" from bar (very bottom of dip) We used Jeff Tucker's muscle-up progression; kneel under the rings, toes pointed. As you start the muscle-up, push down as hard as you can with your toes.

Ciao,

Charles

Busted at the Sunday WOD

I got busted today at the Sunday WOD.  In case you don't know, each Sunday the workout of the day is open to anyone who wants to come and work out.  Today I thought to myself, no one's going to come, I'm kind of tired, lets just take the day off.

Surprise!  At 11:00, Kari Lyle rings the doorbell all dressed and ready for a workout.  Busted.

We had a good time, working on starting movements (the squat) and shoulder movements.  I even tried the turkish getup!  Here's the data:

2009-10-18 15-12-9-6-3-0--3 rep rounds of: Clean (hang power) 35 Pounds Sit-up (floor) Back Extension Comments: Sunday WOD with special guest Kari Lyle! 9-6-3 squat/situp/good mornings, time: 5:31. Well done! KW Kettlebell hang high pull/situp/supermans, time 7:07. CW Hang power cleans/situps/supermans, time 8:04. New first for CW, turkish getups (one each side) 3/4 pood kettlebell (26#)

Next week, you come too!

Ciao,

Charles