Wednesday, July1, 2010: "Arnie" (scaled)

The 'kids' out trying out new bikes.


Buy-in

• 3 minute jumprope

NORCAL Warmup

• Jumprope 3 minutes
• DROM
• Shoulder mobility
• Burgener WU

Skill / Strength

• Power clean pvc
• 3 x 5 15# bar

WOD “Arnie” (scaled)

With a single kettlebell weighing 10-15 pounds:

• 10 Turkish get-ups, Right arm
• 20 Swings
• 10 Overhead squats, Left arm
• 20 Swings
• 10 Overhead squats, Right arm
• 20 Swings
• 10 Turkish get-ups, Left arm

A dumbbell can be substituted for Kettlebell.

Time limit:  20 minutes

Cash-out

Pose/Chi

• ‘C’ posture
• 2 x Butt kicking - run - relax 

Stretching

Monday, June 28, 2010: "Nutts" (scaled)

O.k.!  I'm officially caught up on sleep.  Here's yesterday's WOD.  Sorry I'm a day behind.


Other business:
Coming up soon - Turkish get-ups (it's a move, not a costume.)  Check out these links; There will be a quiz.
how to:
http://www.youtube.com/watch?v=ztTOn0rSMis
With a person (for fun:)
http://www.youtube.com/watch?v=uDQUlshxO_8



A recipe for you; what we had yesterday for dinner:
http://everydaypaleo.com/2010/03/27/spicy-speedy-stuffed-peppers-and-pressure-cooked-artichokes/

We did the stuffed peppers.  Good Paleo eats; the bonus - absolutely no indigestion.  Turns out, it's not the grease or the peppers that does you in - it's the rice!!


On to the show...
Buy-in

• 400m run

NORCAL Warmup

• 400m run
• DROM
• Shoulder mobility
• Burgener WU

Skill

• turkish getups

Strength

• 3 x 5 press

WOD “Nutts” (scaled)

• 5 Handstand push-ups (or Progressions)
• 10 x 55-115# Deadlift
• 15 x 12-24” Box jumps
• 20 Pull-ups 
• 25 x 14# Wallball shots, 10’ target
• 30 Double-unders (or Tuck Jumps)
• 400m run with a 10-25# plate

Time limit 20 minutes

Cash-out

Chi/Pose

• ‘C’ posture
• butt-kicking

Stretching

Eric & Debi Onramp 3

Eric and Debi are elusive to photograph, but we finaly captured them on camera:

That's Debi in the background with Kirsten.

  Here's Eric too.  No, they're just stretching!

Buy-in

Row

Deadlift review

Thrusters

WOD

3 rounds

Row 200m

10 thrusters

one rests while the other does a round.

Cash-out

Stretching

Eric was back for more tonight; Debi returned much improved after being under the weather.  Both did well and learned new skills.  Eric is getting some fast splits on the erg...1:45...way to go Eric!  Debi, never having been on an erg in here life, learned basic technique and made great progress over the course of three rounds.  Good job, Debi!  Times for 3 rounds of 200m erg followed by 10 thrusters:
Eric: 1:49, 1:24, 1:22.  

Debi: 2:25, 2:15, 1:39.

How Much Fish Oil?

Here's a link to a really nifty calculator for the amount of fish oil you need.  The overall formula is from Robb Wolf; The online version is courtesy of Dallas Hartwig.

Whole 9 Robb Wolf Fish Oil Calculator

Why fish oil?

to help to balance the ratio of Omega-3 to Omega-6 fats.  Most of us have waaaay too much Omega-6. You need both, but in a 1:1 or 2:1 ratio (O-6:-O-3.)  Omega-6's are pro inlfammatory, Omega-3s are anti-inflammatory.

Make sure your fish oil lists the amounts of DHA and EPA contained.  General Omega-3 listing? Look for slick tricks like soybean oil.  Not good and not the kind of Omega-3 we're looking for.

Enjoy!

Wednesday, June 23, 2010: ‘Fran’

Our new Onramp group gets started with WOD 1

Real strong first efforts!  Welcome, Eric and Debi!

Buy-in

NORCAL Warmup

• Row 1k (Jumprope 4 minutes)
• DROM
• Shoulder mobility
• Burgener WU

Skill

Pose/Chi

Posture x 3

Posture shortcut - ‘C’

Lean - steps x 4

Lean - 200m run x 4

Strength

Deadlift 3 x 5

WOD

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster (scale weight)
Pull-ups (scale to jumping)

Post time to comments.

Time limit:  10 minutes

Cash-out

Stretching

• PNF Hamstrings, introduce
• 3 x each leg

Rest Day - Back squat videos

Here's everybody's back squats from Monday.
Coming along nicely.  Flexibility is a factor for all of us.  We'll be working on that in and out of the squat.

Monday, June 21, 2010: 5 x 5 Back Squats

Coming along.  More room in the garage for WODs soon!

Buy-in

Jumprope 1 minute each of: (or row 750m)

• Single unders
• 1-foot alternate
• Double unders

DROM

Gymnastic warmup/skills

Day 2 

BASIC

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)

Gymnastic warmup/skills

Day 2

EARLY INTERMEDIATE

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

All- 10 squats

Skill

Back squat

WOD

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Cash-out

Max full pushups

Stretching