There is no formal coached WOD in Atsugi today.
WOD:
Run 3 laps around the track and include running the bleachers versus the far side of the track. You will go up and down each set of stairs on the bleachers with the exception of the middle section. This means you will run up and down 4 times each time your on the bleachers (four sets of stairs). For time.
Stateside:
3 Rounds of
Run 400 meters or two minutes
40 Walking lunges
For time.
Mobility WOD:
Take 10 minutes (on a timer) and stretch to your discretion the areas you feel need it. Don't cheat - do the entire ten minutes.
Thursday, April 28, 2011
Atsugi WOD
3 burpees
3 pullups
3 boxjumps (24/20)
6 Burpees
6 pullups
6 boxjumps
9 burpess
9 pullups
9 boxjumps
12 burpees
12 pullups
12 boxjumps
15 burpees
15 pullups
15 boxjumps
For time
Stateside: sub tuck jumps for box jumps and sub pushups for pullups
Mobility Work:
Lacrosse ball to plantar fascia for 3 mins and 3 min Calf stretch against wall each side
3 burpees
3 pullups
3 boxjumps (24/20)
6 Burpees
6 pullups
6 boxjumps
9 burpess
9 pullups
9 boxjumps
12 burpees
12 pullups
12 boxjumps
15 burpees
15 pullups
15 boxjumps
For time
Stateside: sub tuck jumps for box jumps and sub pushups for pullups
Mobility Work:
Lacrosse ball to plantar fascia for 3 mins and 3 min Calf stretch against wall each side
Wednesday, April 27,, 2011
Atsugi WOD
Every minute on the minute perform 14 double unders. With the remaining time, perform dumbbell swings (35/55). Continue until you reach 75 dumbbell swings.
States WOD
Every minute on the minute perform 14 double unders. With the remaining time, perform V situps. Continue until you reach 75 V situps
Feat of strength:
In a handstand pushup position, how far can you walk sideways down the wall before coming down?
Every minute on the minute perform 14 double unders. With the remaining time, perform dumbbell swings (35/55). Continue until you reach 75 dumbbell swings.
States WOD
Every minute on the minute perform 14 double unders. With the remaining time, perform V situps. Continue until you reach 75 V situps
Feat of strength:
In a handstand pushup position, how far can you walk sideways down the wall before coming down?
Tuesday, April 26, 2011
Atsugi and Stateside WOD:
Run 400m
50 Sit-ups (PRT style optional)
50 Push-ups (PRT style optional)
Run 800m
30 Sit-ups
30 Push-ups
Run 1200m
10 Sit-ups
10 Push-ups
For time.
*****
Strength work:
Strict overhead press 1-1-1-1-1-1-1-1-1-1
*****
Mobility Work:
Foam roll quads 3 mins on each side
Foam roll IT band 3 mins on each side
Run 400m
50 Sit-ups (PRT style optional)
50 Push-ups (PRT style optional)
Run 800m
30 Sit-ups
30 Push-ups
Run 1200m
10 Sit-ups
10 Push-ups
For time.
*****
Strength work:
Strict overhead press 1-1-1-1-1-1-1-1-1-1
*****
Mobility Work:
Foam roll quads 3 mins on each side
Foam roll IT band 3 mins on each side
Monday April 25, 2011
This week we will coach in Atsugi
0530 m,w
1630 m,t (w/ Erin),w,h
Burgener warm-up review
Atsugi WOD
20 min AMRAP
5 Thrusters (95/65)
7 Hang power cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
States WOD
20 min AMRAP
5 Jumping squats
7 Burpees
10 double-unders
0530 m,w
1630 m,t (w/ Erin),w,h
Burgener warm-up review
Atsugi WOD
20 min AMRAP
5 Thrusters (95/65)
7 Hang power cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
States WOD
20 min AMRAP
5 Jumping squats
7 Burpees
10 double-unders
Friday, April 22, 2011
Everybody:
Burgener Warm-Up http://www.youtube.com/watch?v=tk9MogjNas4&feature=related (in case you forgot) in addition to your normal warm-up.
-----------------------
Atsugi WOD
25 squats
25 meter (from pull-up bars to women's locker room) bear crawl
25 burpees
25 meter bear crawl
25 pull ups
25 meter bear crawl
25 sit-ups
25 meter bear crawl
25 squats
States WOD
Same - substitute towel pull-ups if no bar available
----------------------
Everybody:
Cooldown emphasizing shoulder/rotator mobility. Samson stretch to loosen up those hip flexors. Atsugi, breakout the foam rollers to flush out the low back/glutes/hamstrings after a tough week.
Burgener Warm-Up http://www.youtube.com/watch?v=tk9MogjNas4&feature=related (in case you forgot) in addition to your normal warm-up.
-----------------------
Atsugi WOD
25 squats
25 meter (from pull-up bars to women's locker room) bear crawl
25 burpees
25 meter bear crawl
25 pull ups
25 meter bear crawl
25 sit-ups
25 meter bear crawl
25 squats
States WOD
Same - substitute towel pull-ups if no bar available
----------------------
Everybody:
Cooldown emphasizing shoulder/rotator mobility. Samson stretch to loosen up those hip flexors. Atsugi, breakout the foam rollers to flush out the low back/glutes/hamstrings after a tough week.
Thursday, April 21, 2011
Atsugi WOD
21-15-9
Bench Press (75% Bodyweight/50% Bodyweight)
Jumping Lunges (21-15-9 EACH Leg - Crossfit is hard)
_______________
Skillwork - Watch this video at least twice http://www.youtube.com/watch?v=tk9MogjNas4&feature=related; note the progression and then execute the whole cycle 3 times with PVC. This is now part of your everyday warmup.
States WOD
30-20-10
Push up
Jumping Lunges (30-20-10 EACH Leg - see above)
______________
Skillwork - Watch the same video and execute with a broomstick... or anything else long and hard you have lying around. This is now part of your everyday warmup too.
21-15-9
Bench Press (75% Bodyweight/50% Bodyweight)
Jumping Lunges (21-15-9 EACH Leg - Crossfit is hard)
_______________
Skillwork - Watch this video at least twice http://www.youtube.com/watch?v=tk9MogjNas4&feature=related; note the progression and then execute the whole cycle 3 times with PVC. This is now part of your everyday warmup.
States WOD
30-20-10
Push up
Jumping Lunges (30-20-10 EACH Leg - see above)
______________
Skillwork - Watch the same video and execute with a broomstick... or anything else long and hard you have lying around. This is now part of your everyday warmup too.
Wednesday, April 20, 2011
ATSUGI WOD
AMRAP in 12 minutes
10 DB Swings (55/35)
15 Goblet squats (55/35)
20 DUers
____________
Skillwork: Deadlift 3-3-3-3-3
____________
STATESIDE WOD
AMRAP in 12 minutes
10 HSPUs
15 Jumping squats
20 DUers
____________
Skillwork: 3 x 90 second Air squat holds (During those long 90 seconds think about: weight in your heels, chest up, engaged core, neutral spine, hips below knees)
AMRAP in 12 minutes
10 DB Swings (55/35)
15 Goblet squats (55/35)
20 DUers
____________
Skillwork: Deadlift 3-3-3-3-3
____________
STATESIDE WOD
AMRAP in 12 minutes
10 HSPUs
15 Jumping squats
20 DUers
____________
Skillwork: 3 x 90 second Air squat holds (During those long 90 seconds think about: weight in your heels, chest up, engaged core, neutral spine, hips below knees)
Tuesday, April 19, 2011
ATSUGI AND STATESIDE WOD
TWO rounds for TIME:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
_______________________
TWO rounds for TIME:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
_______________________
FEAT OF STRENGTH:
100 DUers for time (we did this about 6-8 weeks ago, if you've been journaling see what your time was and try to better your time by 10+ seconds).
Monday, April 18, 2011
Looks like sooner than later CrossFit KP will have the band back together again! Congrats to Warren, our newest level 1 and Good luck to Michelle this weekend on her Level 1!
ATSUGI WOD
'Bear Complex'
5 rounds of 7 reps of the following 'complex', do not let go of the bar- tap and go in-between each complex. Rest as needed, within reason, in between rounds. This is NOT a timed work-out so focus a good/proper form.
Power Clean
Front squat
Push press
Back squat
Push press
Watch videos
**We are recommending/advising you to only do this WOD if you have done it before or if you are very comfortable with these moves. We are not there to coach you so do your homework (i.e. watch videos, warm-up well and practice movements with the bar before attempting this WOD).
STATESIDE WOD
Do WOD similar to 'Bear Complex', I have tried to sub each movement with a body weight movement. 5 rounds of 7 cycles of these movements.
Burpee
Air squat
Hand stand push up
Air squat
Hand stand push up
I hope this all makes sense- send me a FB message if you are unclear on anything. -Erin
ATSUGI WOD
'Bear Complex'
5 rounds of 7 reps of the following 'complex', do not let go of the bar- tap and go in-between each complex. Rest as needed, within reason, in between rounds. This is NOT a timed work-out so focus a good/proper form.
Power Clean
Front squat
Push press
Back squat
Push press
Watch videos
**We are recommending/advising you to only do this WOD if you have done it before or if you are very comfortable with these moves. We are not there to coach you so do your homework (i.e. watch videos, warm-up well and practice movements with the bar before attempting this WOD).
STATESIDE WOD
Do WOD similar to 'Bear Complex', I have tried to sub each movement with a body weight movement. 5 rounds of 7 cycles of these movements.
Burpee
Air squat
Hand stand push up
Air squat
Hand stand push up
I hope this all makes sense- send me a FB message if you are unclear on anything. -Erin
Friday, April 15, 2011
"Yesterday was Thursday, Thursday
Today i-is Friday, Friday (Partyin')
We-we-we so excited
We so excited
We gonna have a ball today"
Today i-is Friday, Friday (Partyin')
We-we-we so excited
We so excited
We gonna have a ball today"
-Rebecca Black
NAF Atsugians:
Baseline WOD
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
For Time
Displaced NAF Atsugians:
400 m run
40 squats
30 situps
10 Burpees
For Time
Thursday, April 14, 2011
Atsugi WOD:
4 rounds for time of
25 burpees
25 dumbbell swings (55/35)
(Erin 12:19 RX. Cindy 13:16 RX)
USA WOD:
4 rounds for time of
25 burpees
25 broad jumps (take off and land with both feet simultaneously)
**************
Strength Work:
Back Squat
5-5-5-5-5
4 rounds for time of
25 burpees
25 dumbbell swings (55/35)
(Erin 12:19 RX. Cindy 13:16 RX)
USA WOD:
4 rounds for time of
25 burpees
25 broad jumps (take off and land with both feet simultaneously)
**************
Strength Work:
Back Squat
5-5-5-5-5
Wednesday, April 13, 2011
Atsugi and states wod for Wednesday:
Refer to April 10 Sunday wod from crossfit.com mainsite:
Run 1600m
3min rest
Run 1200m
2min rest
Run 800m
1 min rest
Run 400
Refer to April 10 Sunday wod from crossfit.com mainsite:
Run 1600m
3min rest
Run 1200m
2min rest
Run 800m
1 min rest
Run 400
Tuesday, April 12, 2011
Atsugi WOD:
200m run
12-9-6-9-12
thrusters (95/65)
pull-ups
200m run
For time
States WOD:
2 min sprint
24-18-12-18-24
Air squats
Push-ups
2 min sprint
For time
200m run
12-9-6-9-12
thrusters (95/65)
pull-ups
200m run
For time
States WOD:
2 min sprint
24-18-12-18-24
Air squats
Push-ups
2 min sprint
For time
Monday April 11, 2011
Atsugi WOD:
4 rounds of:
-20 Burpees
-20 Wallball (20/14)
-11 Sit-ups
-11 Toes to Bar
For time
Then - Deadlift 5-5-3-3-1
*********
States WOD:
4 Rounds of:
-20 Burpees
-20 Jumping Lunges (count each leg)
-11 sit-ups
-11 Seated knee tucks
For Time
Then - 2 min double under test. Count only successful jumps
4 rounds of:
-20 Burpees
-20 Wallball (20/14)
-11 Sit-ups
-11 Toes to Bar
For time
Then - Deadlift 5-5-3-3-1
*********
States WOD:
4 Rounds of:
-20 Burpees
-20 Jumping Lunges (count each leg)
-11 sit-ups
-11 Seated knee tucks
For Time
Then - 2 min double under test. Count only successful jumps
Friday, April 8, 2011
ATSUGI AND STATES WOD
This should be a recovery WOD for working hard all week!
5 minute Handstand hold
4 minute Plank hold
3 minute L-sit hang/hold (if you do not have a pull-up bar, you could make two stacks of books to put place your hands on)
2 minute Bridge hold/position
**Rest 1 minute inbetween each exercise, however during the exercise the clock keeps running, just keep re-starting as needed.
This should be a recovery WOD for working hard all week!
5 minute Handstand hold
4 minute Plank hold
3 minute L-sit hang/hold (if you do not have a pull-up bar, you could make two stacks of books to put place your hands on)
2 minute Bridge hold/position
Thursday, April 7, 2011
ATSUGI WOD
AMRAP in 15 minutes
6 Power Cleans (135/95)
9 Box Jumps, 20"
12 Supermans
STATES WOD
AMRAP in 15 minutes
12 Tuck Jumps
16 Mountain Climbers (make sure your knees come all the way up to your chest, count only right leg - so 32)
20 Back extensions
AMRAP in 15 minutes
6 Power Cleans (135/95)
9 Box Jumps, 20"
12 Supermans
STATES WOD
AMRAP in 15 minutes
12 Tuck Jumps
16 Mountain Climbers (make sure your knees come all the way up to your chest, count only right leg - so 32)
20 Back extensions
Wednesday, April 6, 2011
ATSUGI WOD (sorry, I'm a little late - internet was down)
55 Wall Balls (20/14)
45 Double Unders
35 DB Swings
25 Push ups
15 Burpees
5 Toes to Bar
FOR TIME
*******************
CASH-OUT: Row 1000M (Atsugi) OR 1/2 mile sprint
*******************
STATES WOD
55 Lunges (count EACH leg - 27/28)
45 DUers
35 Push ups
25 Sit ups
15 Burpees
5 HSPUs
55 Wall Balls (20/14)
45 Double Unders
35 DB Swings
25 Push ups
15 Burpees
5 Toes to Bar
FOR TIME
*******************
CASH-OUT: Row 1000M (Atsugi) OR 1/2 mile sprint
*******************
STATES WOD
55 Lunges (count EACH leg - 27/28)
45 DUers
35 Push ups
25 Sit ups
15 Burpees
5 HSPUs
Tuesday, April 5, 2011
ATSUGI WOD
3 Rounds for Time:
20 Deadlifts (185/135)
15 Wall Balls (20/14) *the weather looked nice, so maybe outside
10 HSPUs *ditto on the outside
400M Run
USA WOD
3 Rounds for Time:
20 Burpee Broad Jumps
15 Jumping Squats
10 HSPUs
400M Run/40 DUers/Run for 2:30 minutes or 1/4 mile
3 Rounds for Time:
20 Deadlifts (185/135)
15 Wall Balls (20/14) *the weather looked nice, so maybe outside
10 HSPUs *ditto on the outside
400M Run
USA WOD
3 Rounds for Time:
20 Burpee Broad Jumps
15 Jumping Squats
10 HSPUs
400M Run/40 DUers/Run for 2:30 minutes or 1/4 mile
Monday April 4, 2011
Atsugi WOD
21-15-9
Push Press (95/65)
Med Ball Twists (2 twists - left and right= 1 rep)
FOR TIME, then
REST 5 minutes and run 1 mile, again for time (PRT time is coming up!!)
States WOD
75 Squats
45 Push ups
30 Tricep dips (use the edge of a chair or couch)
50 Squats
30 Push ups
20 Tricep dips
25 Squats
15 Push ups
10 Tricep dips
FOR TIME
_______________________
Atsugi folks *Be sure to warm up and cool down those shoulders (do the Rotator cuff exercises that Cindy has gone over and posted a few times!)
States folk *Sampson stretch before and after WOD.
21-15-9
Push Press (95/65)
Med Ball Twists (2 twists - left and right= 1 rep)
FOR TIME, then
REST 5 minutes and run 1 mile, again for time (PRT time is coming up!!)
States WOD
75 Squats
45 Push ups
30 Tricep dips (use the edge of a chair or couch)
50 Squats
30 Push ups
20 Tricep dips
25 Squats
15 Push ups
10 Tricep dips
FOR TIME
_______________________
Atsugi folks *Be sure to warm up and cool down those shoulders (do the Rotator cuff exercises that Cindy has gone over and posted a few times!)
States folk *Sampson stretch before and after WOD.
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