Friday, June 11, 2010: Clean & Jerk

Buy-in

Jumprope 1 minute each of:

• Single unders
• 1-foot alternate
• Double unders

Norcal Warmup

• DROM
• Shoulder mobility including wrists
• Burgener WU

Skill

Clean & Jerk

• Deadlift review - 1st & 2nd pulls
• 3rd pull step by step, then all together
• combine
• Jerk with push jerk or split jerk stance

WOD

Clean and Jerk

1-1-1-1-1-1-1 reps

Post loads to comments

Cash-out

Pose

• Change of support, forward change of support
• Pony, forward pony
• Hop, forward hop - each leg.

Stretching

Wednesday, June 9, 2010 “Tommy V”

"Are you o.k.?"

Buy-in

Pose

• Change of support, forward change of support
• Pony, forward pony
• Hop, forward hop - both legs.
• calf stretch
• 400m run

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

Strength

Press 3 x 5

WOD

“Tommy V”

For time:
(Scaled):
85 pound Thruster, 15 - 12 - 9
15 ft Rope Climb, 8 -4-2
Women 55#

Time limit:  15 minutes

Cash-out

Stretching

Who's the lucky boy?

Meg & Molly Onramp 11

It's either flopping fish or Tabata Supermans!

Buy-in

1000m row

DROM

Shoulder mobility

Back Squat 

Kettlebell swings

WOD

200m run

20 - 15 - 10

KB swings

2 rope lowers

Cash-out

4 rounds Tabata situps

4 rounds Tabata back extensions

Stretching

Meg's results:

WOD time 7:38

Tabata scores:

Situps 9

Back ext. 15

Molly's results:

WOD time 7:38

Tabata scores:

Situps 8

Back ext. 16

Kettlebell swings are fun!

Monday, June 7, 2010 “Annie”

The 'Russian Lunge-rs'

Buy-in

Jumprope 1 minute each of:

• Single unders
• 1-foot alternate
• Double unders

CF Warmup.  3 rounds of 10-15 reps of:

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

Skill

• Thrusters

Strength

Back Squat 3 x 5

WOD

“Annie”

50-40-30-20 and 10 rep rounds of:

• Double-unders (tuck jumps, single unders)
• Sit-ups

Post time to comments.

Scaled rep rounds:

35-25-20-15 and 10 

25-20-15 and 10 

20-15 and 10 

Time limit 15 minutes

Cash-out

Pose

• Change of Support  8 slow, 16 fast
• Forward change of support 1 minute
• single leg hop

Stretching

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