Workout Thursday 01 July 2010

Strength
Weighted Pull up 5/5/5

WOD
10/9/8/7/6/5/4/3/2/1 reps of

Advanced: chest to bar pull ups
                   Box jump, M30"/24"
                    GHD sit ups

Intermediate: Chest to bar pull ups
                       Box Jump M24"/F20"
                       GHD sit ups

Beginner: Jumping chest to bar pull ups
                 Box Jump, M20"/F16"
                 GHD Sit ups

Beginners set a box under the bar so that you can jump high enough to pull your chest to the bar

All levels finish with one minute Planche work

Workout Tuesday 29 June 2010

Coach Mike Burgener. Look him up, get to know him he has an entire library of videos on youtube. I can type until my fingers turn blue and I'll never convey a fraction of the expertise that can be gained from five minutes of watching him speak

Strength
Snatch 3/3/3/3/3

WOD
3 rounds for time:
Advanced/Intermediate: 5 Snatches @ 85% of today's strength max lift
                                          7 Overhead squats with same weight
                                          15 toes to bar (intermediate do knees to elbows)
                                          21 pull ups

Beginner: 5 snatches @ 85%
                 5 overhead squats with same weight
                10 hanging knee raises
                15 jumping pull ups


Finish with one minute front lever

Tips 1)If you catch your last snatch of each round in a full squat, then standing up counts as your first overhead squat
       2)Learn how to do kipping knees to elbows


                

A new warm up

Are you lost with what to do for your warm up? Or maybe just bored with doing the same old 5 exercises to warm up every day.

Check out this link

I used to follow Mark Verstegen's core performance before I got into CrossFit. Mark has some incredible ideas on Joint mobility exercises for warming up and for cooling down. I have recently started following his movement prep exercises before my workouts and I think you should definitely check it out.

Workout 28 June 2010

Coach B and Daughter Sage, Saving the world one power clean at a time

Strength
Deadlift 3x5 @ 75%
This is a deload after the max effort lifts on the weekend.

WOD
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Advanced: M155/F95
Intermediate:M125/F75
Beginner:M95/F45 pound bar

All levels finish with one  minute Planche work

Remember, these weights are all scalable. If the elite is not enough, scale it up. If beginner is too much, scale it down. If you are somewhere in between two levels adjust as needed. But don't choke because you think the weight may be too high. You can probably do more than you think. You must push yourself if you want to progress.

Workout Saturday 26 June 2010

This pic from Shoreline CrossFit Depicts a perfectly executed low bar back squat. I greatly prefer the low bar position, with the bar resting on the rear deltoids instead of the upper trapezius. It puts far less shear on the lower back so you can lift more weight with much less risk of injury. Make sure you pull your elbows back as far as possible in order to form a good platform with your rear deltoids for the bar to sit on.

CrossFit Total!
Back Squat 1/1/1
Press 1/1/1
Deadlift 1/1/1

Warm up for each lift however you like and once you feel you are ready you have three chances at setting your one rep max.

Workout Friday 25 June 2010

It is always good to take some time to work on the fundamental areas that we are weak on. The kipping pull is one of the most basic movements that form the CrossFit foundation. In this video 2008 games winner Jason Khalipa offers some kipping pull up advice

Today you have a couple of options

Option 1
Warm up,
Spend 30 minutes working on a movement you are terrible at,
Run an easy 5 k


Option 2
Warm up,
Spend 30 minutes working on a move you are terrible at
Spend 20 minutes practicing movements you love

We take it easy tomorrow because on Saturday we are going to benchmark some of our major lifts. We're going to see how well the hybrid programming is working for us and hopefully set some impressive new PR's.  

So I expect nobody will be taking Saturday off the gym

Workout Thursday 24 June 2010

WOD
21-15-9 reps of
Sumo deadlift high pull
Wall Ball
Pull ups

Advanced: Males, 95lb SDHP, 20lb ball, 10 foot target
                   Ladies, 65lb SDHP, 16lb ball, 10 foot target

Intermediate: Males, 75lb SDHP, 16lb ball, 10 foot target
                     Ladies, 45lb SDHP, 12lb ball, 10 foot target

Beginner: Males, 55lb SDHP, 16lb ball, 8 foot target
                  Ladies, 30lb SDHP, 12lb ball, 8 foot target

Beginners can do jumping or gravitron pull ups, or use bands if they are available.

All levels finish with one minute front lever work