Thursday, January 31, 2013

Friday

LIFT
Bench 5rm +
one set 20 reps
Bent row: 2-3x15

WOD
5-4-3-2-1
Clean to Overhead
15 T-2-B
bear crawl
Heavy


Wednesday, January 30, 2013

Thursday




LIFT
Deadlift 5rm
one set 20 reps


WOD
4 rounds
Max Reps at each station:
1min Lateral Box Jumps *
20 sec rest
1min DB row
20 sec rest
1min ab mat sit ups
20 sec rest

*demo

Tuesday, January 29, 2013

Wednesday

Watch her clean 120 kg here!  In slow motion, from two sides.

On-Rampers:  the reserve-class software is glitching out, but On-Ramp continues all this week!

LIFT
Clean 3 rm
(optional Jerk)

*Work on your full deck squat clean as usual; if you can't then power clean or hang clean.

RDL or stiff-legged deadlift 3x15,  Reverse hypers same. (Do these twice this week.)
  

WOD
 5 rounds for time
250 meter row
10 one legged burpee (5 r, 5 l)
15 kettlebell swings

Monday, January 28, 2013

Tuesday


Anthony


LIFT

Press 5rm +

one set 20 reps





Assistance

RDL or stiff-legged deadlift 3x15, Reverse hypers 2x15 (two sets of 15)








FUN

7-10 minutes to establish a max height box jump
  

WOD
every minute on the minute for 10 minutes or EMOTM 10
 7 dumbbell push jerks
20 double unders


Sunday, January 27, 2013

Monday


"Our jaws almost hit the floor when a slender, 18-year-old young woman walked into the gym and challenged everyone in our class, including me, to a chin-up contest. Not only was she challenging our masculinity, but she also bet us each 10 US dollars that she could do more supinated chins (i.e., the easier way, with palms facing the body) than we could do pronated (i.e., the harder way, with palms facing away from the body). Back then, 10 US dollars could buy you a lot on the Russian black market, so we took the bet because we figured it was good for a laugh and some easy money."   Read more about The King of Upper Body Exercises by Poliquin


Optional 100 meter row x 2.  Get in two 100m rows or this week, make a note of your pace.  Start with one or two easy 250 meters pieces and try to leave some energy to sprint the last 25 meters. Make up the row on Saturday or Sunday if you miss it. 


LIFT
Squat 5rm +
one set 20 reps

RDL or stiff-legged deadlift 3x15,  Reverse hypers. (Do these twice this week.)

WOD
As many rounds as possible in 12 minutes
5 front squats at 135/95
10 plyometric push-ups
5 front squats
10 strict pull-ups


Palms away or pronated, not chin-ups.  No kipping but ring rows are a suitable substitute.  

Friday, January 25, 2013

Weekend



Coaches choice at 9 am as usual.  Be prepared to be challenged.  Veteran CrossFitters ready for a long WOD are welcome to visit.

10:15 am - Free Intro Class.  We will do some warmups, some skill work, and a short WOD.  We will scale weight and reps, don't be afraid of it being too hard or too easy either.  There will be time afterwards to talk about CrossFit's methodology and our On-Ramp beginners' class.  If you are interested in taking one of our On-Ramps or have already signed up - take this class!



Sunday - Open Class  2-4 pm.  Two hours to work on anything you missed this week.  Ask the coach if you need advice or help deciding what to do.

Thursday, January 24, 2013

Friday

LIFT
Bench 5rm +
one set 20 reps
Bent row: 2-3x15




WOD
5 Rounds
5 Deadlifts (275, 185)
10 Ring Dips
10 Burpee Box Jump (24″,20″)




New CrossFitters Carly and Aaron looove lunges



All week:
Optional 250 meter row x 2.  Get in a 250m row or two this week, make a note of your pace.  Start with one or two easy 250 meters pieces and try to leave some energy to sprint the last 25-50 meters. Make up the row on Saturday or Sunday if you miss it. 



Wednesday, January 23, 2013

Thursday



LIFT
Deadlift 5rm or Front Squat
+one set 20 reps

WOD
50-40-30-20-10
Walking Overhead Lunge (45/25)
Ab Mat Sit Ups

Extra Credit: Tabata Row or 250 meter row

Tuesday, January 22, 2013

Wednesday




LIFT
Clean 3 rm
RDL or stiff-legged deadlift 2x15
Dips 2x10 (Do these once this week.)

WOD
7 rounds
10 Push Ups
10 V-ups

Monday, January 21, 2013

Tuesday


From 70's Big: "Instead of just waiting for injury, Kelly Starrett aims to stave it off with preventative exercises and stretching. This concept is the act of improving mobility and is nowadays summed up as “mobility”....  

"A lot of these stretches don’t merely have an effect on the specific muscle and tendon that is being stretched; they will have an effect on the entire body. Loosening up the hips with a couch and table top stretch can help relieve tension off the back. Working on the proximal portion of the psoas as well as the scalenes can will alleviate tension on the upper body region and allow the shoulders to be opened up. The body is an impressive chain of related structures, and by continuously working on them you’ll receive a large scale benefit instead of just at one specific location."  Read more at 70's Big for introductory mobility work or go right to the source at
MobilityWOD.com

LIFT
Press 5rm +
one set 20 reps

Assistance: RDL or stiff-legged deadlift 2x15
Dips 2x10 (Do these once this week.)

WOD
AMRAP 15 min
7 Knees to Elbows
21 Double Unders
7 Pistols (each leg)