Melissa using the rack to set her shoulder blade retraction before bench pressing
ARTICLES
+ The “Bamboo Bar” – AB’s Vimeo
CrossFit WOD for Wednesday 12/20
establish a heavy 5-rep bench press
two sets max effort bamboo bar
42-30-18 reps for time:
wall ball, 20/14# to 10/9′
ab-mat situps
Performance does 30/20# ball and GHDSU
Post time to whiteboard!
Kettlebell WOD
:30 on, :30 off
– one-arm swing L
– one-arm swing R
– hard-style swing
for 5 rounds
KETTLEBELL KAREN
150 wall ball substitute for time
Andrew S at the In-House Meet
Okay- enough with the samplers! Back to your regularly-scheduled CrossFit sprint workouts.
ARTICLES
+ How to Become a Snatch Master – CrossFit Invictus
CrossFit WOD for Tuesday 12/19
establish a heavy snatch in 15 minutes, then
21-15-9 reps for time:
power snatch, 43/29kg
burpee over bar
Performance = squat snatch
Post time to whiteboard!
CompEx WOD
many things!
Gymnastics Strength WOD
27 squat series
Ido Portal Squat Therapy
GS squat series
dumbbell death march
tabata hanging
– overhand grip
– underhand grip
– L-hang
1min each for 5 rounds
– hollow rock
– arch rock / bridge rock
– paleo chair / OHS chair
stretching sheet
HIIT WOD
Short Interval
:50 on, :10 off for 15:00
– seated db bicep curl to Arnold press
– lateral lunge
– hand step-up (plank … handstand)
:40 on, :20 off for 12:00
a1. hi/lo plank
a2. mountain climber
a3. T-pushup
a4. hi/lo plank
a5. mountain climber
a6. T-pushup
b. Hip Circle crescent walk
:20 on, :10 off for 10:00
power skip off box
side-to-side slam ball
We’re beginning another eight-week PULLING STRENGTH* cycle. You can download the PDF from the link below so you can work on it at home or elsewhere too! I do invite everyone to feel free to come and do this at the gym even if you aren’t working out in class that day. Let’s see what kind of development we can get before the 2018 CrossFit Open is here in late February.
*Or pushing strength. Up to you, but I’d prefer we get your pulling strength up!
ARTICLES
+ 8-Week Pull/Push Strength Ladder – Foundation CrossFit
CrossFit WOD for Monday 12/18
Gymnastics Strength class sample
– Seiza ankle complex, banded samson stretch
Conditioning
:45 on, :15 off for 4 rounds FOR QUALITY of the following:
– hollow (weighted hollow)
– false-grip hang (eagle-grip false-grip)
– arch (banded arch)
– bottom-of-dip (on rings)
Skills
– banded beat swing for tactile cue
– transfer skill to the rings
– hand position
– grip
– body shapes
– energy output and rhythm
Strength
3(1,2,1) pull/push
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Ander rowing
ARTICLES
+ Seattle Sports Chiropractor Competes in Steve Austins Broken Skull Challenge – King 5 News
CrossFit WOD for Friday 12/15
HIIT (High-Intensity Interval Training) Class sample
SHORT INTERVAL
:40 on/:20 off for 16:00
– speed ladder (trainer’s choice: medium difficulty)
– lateral shuffle shuttle
– med ball side throw
– rower
:45 on/:15 off for 15:00
– running jump rope
– slam ball squat thrusts
– dynamax knee strikes
:20 on/:10 off for 12:00
– frog pump
– (burpee) box jump overs
Post attendance!
Gymnastics Strength WOD
leg development
– tabata step ups
– 150 GHD hip extensions
– 200 calf raises (full ROM w/ control)
– 250 weighted crunches (https://www.youtube.com/watch?v=6L5GptvvQaU)
squat series, stretching, then ABMAGGEDON
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Jon, Brian, Alfonso doing shoulder prep
ARTICLES
+ History of Resistance Bands – Physical Culture
CrossFit WOD for Thursday 12/14
EMOM for 10 minutes: 3 front squats
then it’s a Gymnastics Strength class sample!
– scap protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
Muscle-Up Development, pull-bias
for 15 minutes:
6-7 kipping drills
4-5 pause pullups
2-3 assisted muscle-up
Muscle-Up Development, push-bias
for 15 minutes:
2-3 banded muscle-up
4-5 dips
6-7 shoot through + parallette pushups
HIIT WOD
Long Interval
Line drills
Every 5 minutes for 35 mins:
20 cal row
20 double dumbbell box step-ups
20 ball slams
Guillaume at the 2017 Trident Classic
ARTICLES
+ Meet IV: Guillaume Chabot-Couture – Intellectual Ventures
CrossFit WOD for Wednesday 12/12
clean + 2 jerks
50/2, 55/2, 60/2, 65/2, 70/1, 75/1, 78/1, 81/1, 84/1
ABMAGGEDDON
ARTICLES
+ Armor Building, by Dan John – T-Nation
CrossFit WOD for Tuesday 12/12
KETTLEBELL CLASS SAMPLE
crawling & tumbling
ARMOR BUILDING: Rx
YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats
ARMOR BUILDING: Performance
– complete 300 double kettlebell swings with perfect form.
– every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats
bonus: turkish get-ups / arm bars / windmills
HIIT WOD – 12pm/5:30pm
Short Interval
:40 on/:20 off for 16:00
– hop squatch ladder
– lateral shuffle shuttle
– seated med ball Russian twist, R side
– seated med ball Russian twist, L side
:30 on/:15 off for 12:00
– seated row (CS)
– slam ball squat thrusts
– rolling v-up
:20 on/:10 off for 8:00
– burpee box jump over
– seated Arnold press + squat off med ball
CompEx WOD – 6am
kettlebell class sample (in CrossFit classes)
THEN
EMOM for 24 minutes:
– low hang snatch + snatch balance + snatch
– 12 (single leg) t2b
– low hang clean + power jerk + clean + jerk
– 12 HSPU
Gymnastics Strength WOD – 8am
leg development
150 GHD hip extensions
150 banded hip extensions
– GB squat series
– seiza complex
box jump cycling
tabata box jumps
100 calf raises
50 weighted calf raises, inward
50 weighted calf raises, outward
tabata box jumps
100 calf raises
