Double Unders, Walking Lunges, Hang Power Cleans

She's got the ruby slippers! Kirsten's new WOD shoes.

Warmup 10’

Kelly Starrett Shoulders

Kelly Starrett Hips

Skill 5’

Pullups

Hollow Body Progression Pt.2

Strength 10’

• Bench Press [wmv][mov]

WOD

AMRAP 15’

• 10 Double Unders [wmv][mov]
• 10 Walking Lunges [wmv][mov]
• 10 Hang Power Cleans 50% [wmv][mov]

Stretching 5’

MWOD - 10’

Episode 342/365:  Load Sequencing Fault:  Deadlift

"Nancy"

Kirsten skiing.  Lansing has more snow now than we do.  

Warmup 10’

200m run

CF Warmup 1-2 rounds

Skill 5’

Burgener WU

Pose Drills

• fwd lunge 10 x 2
• wall drill x 2

WOD: “Nancy”

5 rounds for time of:

• 400 meter run
• 95 pound Overhead squat, 15 reps

women 65#

Stretching 5’

MWOD - 10’

Episode 343/365:  Stop Walking Like the Duck You Aren’t

Cleans, Pull-ups, Box Jumps

 Today's programming provided by CF Level 1 trainer Kirsten White!


CF Warmup


Strength/Skill

• Push Jerk
• Double Unders

WOD
3 rounds for time:

• 5 Squat Cleans @ 50%
• 10 Pull-ups
• 15 Box Jumps

Stretch

Rowing

 Kirsten uses the bands to warm up on HSPUs with full range of motion.

Warmup

Gymnastic warmup 1

Skill

Hollow Body Progression Pt.2

Strict max pullups

• Rx
• blue band
• green band

Strength

• Back Squat [mpg]

WOD

Pick a Winter rowing target 2k goal.

3 rounds:

• Row for max time at or slightly under pace. Stop when you fall below pace for 2 strokes.
• rest 3 minutes

Post target rate,  distance, time and stroke rate to comments.

Stretching

MWOD - Episode 339/365:  MWod and Warmup:  Olympic Lifting

Lansing Branch Onramp

Ceci Rows.

Keweenaw Strength and Conditioning/ Lansing Branch

November 16, 2011

Buy-in

DROM

Shoulder mobility

500 m row

Review

Standing Press

Push Press

Skills

Knees to waist, knees to chest, knees to elbows (KTE)

WOD

For time:

3 rounds, individually timed:

Row 300 m

5 KTE

10 Push presses

Cash Out

Stretches:

Hams, Hip flexors, Glutes, Shoulders, Achilles, Back, Abs

Bridging

Ceci: 3:09, 2:48, 2:31

Kari: 2:53, 2:35, 2:38

AWESOME!  Way to push through the rounds!

Double Unders, Muscle-ups, DB Push Press

Warmup

Gymnastic warmup 2

Skill

Gymnastic Volume

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

• Power Clean [wmv][mov]

WOD

AMRAP 15

• 20 Double Unders [wmv][mov]
• 2 Muscle-up [wmv]
• 10 DB shoulder to overhead (press/push/jerk)

Stretching

MWOD - Episode 340/365:  Peak Tension Vs. Working Tension

Onramp: Lansing Branch

Kari on jumping ring pullups

Buy-in

Row 400 m

DROM

Shoulder dislocates

Review

Deadlift

Skills

Walking lunges

Jumping pullups

WOD

For time:

3 rounds:

Run 200 m

Walking lunges 30m

10 Jumping Pullups

Cash Out

Stretches:

Hams, Hip flexors, Glutes, Shoulders

MWOD:  Rolling out the feet with a ball, test and retest hamstrings

Kari: 9:40.

WAY TO GO!!