Keweenaw Strength & Conditioning

Saturday, August 21, 2010

3 Ergs, No Waiting

Many thanks to Jeff Massey for bringing up the third erg from downstate. Now we're all set for rowing WODs!

Ciao,

Charles

Friday, August 20, 2010

Pullups, Pullups, Pullups!

Peter brings home Onramp 4!

Buy-in

CF Warmup

Strength: Power clean 3 x 5

WOD

10 rounds for time of:

3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

No pullups?
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

Iif you are unable to kip at all, max hang each round

Time limit: 15 minutes

Cash-out

Stretching

Wednesday, August 18, 2010

Double Unders, Box Jumps, Kettlebell Swings

The flying crew

Buy-in

Gymnastic warmup/skills

DROM

Day 1

BASIC

Upper-body pressing

3 rounds of:

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

Legs

3 rounds of:

10 x Overhead squats
(45-35-15# Bar or PVC)
10 x Kettlebell deadlifts (1.5/1 pood; 53/35#)

Gymnastic warmup/skills

DROM

Day 1

EARLY INTERMEDIATE

Upper-body pressing

3 rounds of:

5 x HSPU
10 sec. Frog stand

Legs

3 rounds of:

5 x Pistols (each leg)
10 x Hip extensions

Skill - Pose

Body Weight Awareness Drills alone and with partner

Strength

Press 3 x 5

WOD

Five rounds for time of:

20 Double-unders
15 Box jumps, 20 inch box
10 Kettlebell swings, 30-35

Time limit: 20 minutes

Cash-out

Stretching

Sunday, August 15, 2010

Monday WOD

Debi & Meg rocking the abmat sit ups!

Buy-in
Warmup any way you like.

Skill: Burpee broad jump
Do a regular burpee - down, feet back, pushup, feet under you. From there explosively jump as far forward as you can. Farther jumps mean less reps!

WOD
Bring a stopwatch. Find a nice place with about a 200m run. Come over to our house if you like. If you're on the street, bring gloves to protect your hands. Scope out a 20 meter segment at the far end of 200m. Do the 20m segments back and forth.

Run 200m
Burpee Broad Jump 20m
Walking Lunges 20m
Burpee Broad Jump 20m
Bear Crawl 20m
Burpee Broad Jump 20m
Walking Lunges 20m
Burpee Broad Jump 20m
Bear Crawl 20m
Run 200m

Post your time.

(Source: Nick Hoel/Olympic CF)

It looks long, but it's only one round. Have at it!

Cash-out

Stretching and mobility.

CFE Cert Sunday

Done! Chalk up two more CFE certified trainers!

Today started with trigger point demo and practice. How does working your feet over a ball lengthen your posterior chain? Anyway, it did. I demoed a hanging toe-touch; my hands were about 3" off the ground. After a minute of rolling, my hands reached to the ground with some to spare!

After that, outside for drills and then practice coaching others. We each ran a 200m piece and were videoed again. In the afternoon we were analyzed again for comparison. Kirsten made a significant improvement in her efficiency, and I was Mr. Most Improved with an 85% improvement in running efficiency! It's a given that comparing 400m to 200m runs is not quite 'apples to apples,' but the intent was to show us what we would be capable of. The cert is not actually over; we've got six weeks of homework laid out to learn what we started.

Lectures included programming, shoe selection, the CFE website including coming attractions; a team website, swimming and biking certs, sponsored races and much more. It sounds like some very exciting stuff.

I've not got her name in my head, but the woman kneeling on the far right is originally from Hancock. We gave her our card, so hopefully she'll contact us. That was surprising. Off for some Chicago ribs and an ice cream cheat after. Now we'll get rested, get back and get ready!

See you!

P.S. Do the WOD on Monday.

Saturday, August 14, 2010

CFE Cert Saturday.

Don't let this happen to you.

So here we are in downtown Chicago at Atlas CrossFit for the CrossFit Endurance Cert.

A warmup in the gym (don't worry, kids you'll get to do it ;)) and then a warmup run around the block, about 800m. Then a 4 x 400m run. They started us at 5 second intervals. On the third run they videoed our technique.

Lectures today by Brian MacKenzie, Bryan Diaz and Dr. Ted Lin.

Subjects:

Pose technique

Injuries, causes and their prevention.

Race Nutrition

We also did drills. Lots and lots of drills. They're very cool, you'll love 'em! We won't make you guys do them all at once like we are though; we're getting destroyed.

And finally, today's WOD (we did, not for you guys...just yet.)

Death By 10 Meters

Starting with 10 meters,

On the minute run 10 more meters than the last round.

10, 20, 30, etc.

Continue until you can't complete the round in a minute.

Rounds completed is your score.

Best guy at the cert:

Off for a shower (can you smell me from there?) then we're limping to The Blue Agavè for dinner.

Ciao!

Friday, August 13, 2010

Chicago, Chicago!

4 year old Burpees from Crossfit Legacy on Vimeo.

Burpees, eh? No problem!

Today's WOD; a do-it-yourselfer:

Run 5k.
Warmup, do a couple of Pose drills, some stretches, then go.
Post your time.

If you like, run the Pilgrim trails at MTU.

Do all the loops except for 'Hobbit' and you'll do 5k.

Stay tuned to the website for Monday's WOD.

Kirsten and I are taking a long weekend for a trip to Chicago. We're signed up for the CrossFit Endurance certification. Different from CrossFit, this is an outgrowth designed to fill the needs of the endurance community. The focus will be on Pose running technique and training methods that make up CFE.

We'll be traveling down on Friday, cert on Saturday and Sunday, then travel back on Monday. If I get a chance, I'll post from Chicago.

See you! Plan to run 5k sometime this weekend!

Here are some links for you to play along at home. If you subscribe to the CF Journal, there are many video articles on Pose running available as well. I think these are free: