Thursday WOD 013113

Thursday 013113 at 5:15 am

warmup: CC push, pull, bridge

1 min plank, a few 1 arm swings, a few snatches

Ladder your reps 2-4-6-8-10-8-6-4-2

1 arm swing-clean-FS, L/R
chins
hindu pushups

Tuesday WOD

013013 at 515 am

Static warmup today: 1 min plank, snatch hold 45 sec (shut up), ring support 20 sec, L hold 15 sec. Run through twice.

Stretch your hammies, hip flexors, glutes & back.

DL I go-you go 8 reps 201# for 5 min

Odd man out does either TGU or getup situps for same 5 min.

Rest 1 min. Rotate through until everyone gets a total of 10 min DL & 5 min getup practice.

With any time left work on movement weaknesses with 50-60% loads.

Tuesday WOD

Warmup: 25 slow & wiiiiide pushups, 25 squats, a few chins

Stretch, stretch, stretch

Clean & press 1-2-3-2-1 use a lighter load to grease the groove

If you choose a moderate to heavy load, do 1-2-1.

Ladder up & down 3-5 sets (1 side or both)

BS 1x15 95#, 1x15 115#, 1x10 135#

Monday WOD

Monday 012813 at 5:15 am

warmup: CC-bridge, HSP

goblet squat (bottoms up) to 15 or 20
1 arm swing, clean, snatch, 3x3, 24kg

complex: 3x8 (compliments to the chef, Coach Dan John)
Power Clean
Military Press
Back Squat
Good Morning
Behind the neck press
Front Squat

* once you start the complex, don't put the bar down until you are finished with the last movement *

* if you're the spectator, get your batwings and 1 arm presses in *

Sunday WOD-snatches for everyone

Sunday WOD-012713 at 2:30 pm

warmup with CC: HSP, HLR, pullups, kb snatch 16kg & 24kg, 2 TGU (heavy as you can go safely), accumulate 2 min plank

1x20 BS

Power Snatch 3x3
Snatch Grip DL 3x3
Snatch 3x3

tabata FS 

Friday work-TGU, squats and swings

warmup with CC: pushupsx3 and squatsx3, a few swings, a few snatches, a few goblet squats

300 2-hand swings: break them up however you choose. when you end a set, do 5 TGU (1=L&R) and 8 FS 2xkb in the rack.

a complex and a few back squats...

Wednesday 012313 WOD, 5:15 am OR 7 something pm

Warmup with a few swings, snatches, front squats and goblet squats. not too many, just enough to get the blood flowing and get loosened up.

Get a few reps of the bird dog and 5x10 sec holds of the bat wing thing.

Barbell Complex: 5x3 of bent over row (BR), PC, FS, MP, good morning (GM), 95#
perform each set of reps for each movement before putting the barbell down.

and, a few back squats...

BS 2x30, 95#
yep, complete 2 sets of 30 back squats.

*while waiting your turn on the complex or squats, get in a couple sets of 1 arm press, 2-3-5

swings and presses

Tuesday WOD 012213 5:15 am

CC: pullups, bridges, pushups + a couple of sets of batwings (facedown on bench, two kb at floor, squeeze shouder blades together raising kb 4-6" off of floor, rinse, repeat, build big rhomboids), bird dog

2 or 3 rounds:

1 arm swings: 10 to 1 to 10 (10,9,8...1,2,3...8,9,10) L/R, without putting down the kb
clean & press L/R 2-3-5 (30 sec rest b/t sets)

BP bw or 225#, whichever comes first, to "burnout"

Mobility and Flexibility

Hey folks, I would like to toss out a quick discussion starter (hopefully).

Number 1, We put together our workouts and so forth based upon the goals, abilities and levels of the grioup as a whole. I'm not saying that I know what I'm doing in putting them together-I certainly do not. But, I think what we do works. 

Number 2, we ain't gettin' any younger and our bodies, joints and connective tissue is/are DEFINITELY not getting any more flexible. 

So, anyone out there (even if you have never been to work with us) have any ideas of how to insert some general mobility and flexibility work into our WODs? This is something I know even less about. 

We are open to some yoga sessions, but someone else would have to lead it. I am also aware of the Mobility Wod which most Crossfit affiliates utilize regularly. Maybe we just need some suggestions of a good collection of general stretches. 

Anyway, if you have some ideas, would you post them here? Or, come show us a few things!

Thanks for reading!

AJP

playin the deck...

Sunday WOD 012013 at 3 pm

Before we draw...

50 kb snatch (16kg)

20 getup situps

50 pushups

20 slams

a few plate assisted pistols

with a deck of cards, each suit will represent a move (TBD)

1 of...is 1 rep of...

2 of...is 2 reps of...

and so on.

face cards = 10 reps

Ace = 11 reps

shuffle the deck, draw a card, get moving.

Saturday WOD

 Saturday at 4 pm

CC: you pick 3

BS 1x20 (sorry I have left this out for several days)

a barbell complex from Coach Dan John:

reps 8-6-4, 3-5 rounds
PC
MP
FS
BP

then, 
FCx3, 2 kb in the rack, for distance

swings and getups

Thursday WOD, 5:15 am, 011713

CC: HLR, HSP, bridges

2 rounds of:
20 kbs
5 TGU
15 kbs
4 TGU
10 kbs
3 TGU
5 kbs
2 TGU

3 rounds of:
FC (2 kb in the rack) 30 meters

OHS, sprints and ropes oh my!

Wednesday WOD 011613. There will be a morning WOD at 5:15 am and an evening WOD around 7:00 or 7:15.

No CC today.

30 light kb snatches, 30 getup situps (15 per side), 1 rope climb from the floor.

pullups, pushups and air squats to 100. any combination you choose.

5 Rounds of:
15 PVC OHS
Sprint 200
(rest appropriately after each round)

3x8 RDL

Partner WOD

Tuesday 515 am
Jan 15 2013

CC: squat, bridges
5 TGU (make it 6 if you don't like that uneven feeling)

There are 3 partner AMRAP wods. Each is 8 min, with 1 min rest between each.

AMRAP 1: 8 min
5 C&P
5 strict pullups

Rest 1 min

AMRAP 2: 8 min
Deck squat
Ring pushups

Rest 1 min

AMRAP 3: 8 min
Renegade row
Swings

WOD from David Whitley, RKC, CK-FMS, www.nashvillekettlebell.com (time has been modified to fit into our slot)

Rest

Rest day.

Presses and Deadlifts

Sunday, 230 pm

CC: pullups, HSP, squats, pushups

10 heavy TGU

BP 3-3-3-3 @ 75%

DL 3-3-3-3-3-3 @ 75%

PP 3-3-3-3 @ 75%

AMRAP 15 min: (1-2-3 reps)
kb FS L/R
kb snatch L/R
kb FS L/R

Weekend WOD

Saturday 011213 8am

CC: pushup, HSP, squat
10 TGU (heaviest possible for any reps)

OHS 6x2 (use snatch balance to get into position)

Karen 150 wb shots

Tabata thrusters 35# kbx2, dbx2 or 65# bb

WOD

Friday morning 515 am

CC: pullups, HLR, HSP

1 TGU, L/R, for each kb

for 15 min:
EOM (every odd minute): Power Snatch x2
EEM (every even minute): 2 c&p 53# L/R

100 kbs

WOD

Wednesday morning, 515 am

Warmup with 20 total TGU. to avoid fatigue early and because of a lack of floor space, we will take turns and keep the set reps low (3-5 total per set)

BS 1x20

with the time that is left, AMRAP:

2 strict pullups (in between C2B and normal for range and intensity)
3 FS with kbx2 in the rack
rest 30-45 sec
3 strict chins
2 FS
rest 30-45 sec

* Focus on tensing your midsection throughout each movement *

AJP

WOD

Rest Day (Technically)...

but, if you feel like it, get a MR set of strict pullups. find 25% and do that many throughout the day until you reach 50 -60 reps total.

Tomorrow's WOD will feature pullups and FS with 2 kb in the rack...

AJP