This WOD is not for the weak stomach! Lately, a common coaching que has been "tight core"... today's WOD is a Core Clinic using common movements we do everyday. Do not think you can skip this and get better at pull-ups, push-ups, or any overhead work. Midline stability starts with "tight core."
Core Clinic:
Strength
1 min plank holds X 2 (this means on your elbows or locked out arms, but keep a "tight core" for the full minute)
30 sec side blanks X 2 (this mean with one arm stretched to the sky, body turned, either on elbows or locked out position, but keep a "tight core" for the full 30 seconds)
THEN (NOT FOR TIME- pace yourself)
50 ABMAT sit-ups
50 Duck Walks or Bear Crawls (whichever you feel comfortable doing... or do 25 of each.)
50 Hollow Rocks (lying on back, hands over head, feet straight, rock back and forth keeping your body in the concave position)
50 Supermans (keep your neck in a neutral position and your feet on the ground)
IMMEDIATELY after you finish-->No stopping for water!
100 V-sit ups for time!!!
Make sure you have your own timer... you can check them out at the front desk. Also, doesn't matter where how you do your v-sit ups (touching your toes, touching your laces, touching your shins... just be consistent and finish where you start)
Thursday, August 30, 2012
As a reminder, all classes are canceled this week. That means the WODs will continue to be posted, but no coaching will be scheduled. I know a group of hard working Crossfitters have been WODing each day... keep up the support for your fellow athletes. Please remember to sign-in and write your scores on the board.
Buy-in: 100 DU's (3:1 Singles)
Don't get discouraged... give yourself a time limit and then move on to the WOD!
3 Rounds for time:
40 ABMAT Sit Ups
30 Wall Balls (20/14)
20 Burpees
10 Box Jumps (24"/20")
Things to remember:
Sit-ups--> use your arms to get your chest up in that 90 degrees... touch the floor, touch your feet, just don't cheat.
Wall balls--> sit back in your heels and keep your chest up... do not catch the ball in that "basketball" free throw stance. Try and link the moves together, however it is acceptable to catch the ball and then squat.
Burpees--> three rules... chest to the ground (not a push-up), full extension of the hips, and clap at the top.
Box Jumps--> try and land with your entire foot on the box... full extension at the top (either standing straight up or jumping off)... LAND with your entire foot on the ground (either with a jump or step-off).
You may scale ANY or ALL of the elements... if you are sharing and someone is using your BOX, then move on and come back to it!
Buy-in: 100 DU's (3:1 Singles)
Don't get discouraged... give yourself a time limit and then move on to the WOD!
3 Rounds for time:
40 ABMAT Sit Ups
30 Wall Balls (20/14)
20 Burpees
10 Box Jumps (24"/20")
Things to remember:
Sit-ups--> use your arms to get your chest up in that 90 degrees... touch the floor, touch your feet, just don't cheat.
Wall balls--> sit back in your heels and keep your chest up... do not catch the ball in that "basketball" free throw stance. Try and link the moves together, however it is acceptable to catch the ball and then squat.
Burpees--> three rules... chest to the ground (not a push-up), full extension of the hips, and clap at the top.
Box Jumps--> try and land with your entire foot on the box... full extension at the top (either standing straight up or jumping off)... LAND with your entire foot on the ground (either with a jump or step-off).
You may scale ANY or ALL of the elements... if you are sharing and someone is using your BOX, then move on and come back to it!
Wednesday, August 29, 2012
Great job consistently coming out for the WODS! Yesterday, I hope that some of you noticed the importance of writing down your weights and trying to keep a workout log. Looking at the board, some of you beat your score from just a few weeks ago... YOU ROCK!
Welcome to Wicked Wednesday:
BEFORE you WOD today, please make sure you stretch! Either use the squat mobility stretch or some endurance stretches on the track... (You may check out stop watches at the front desk)
Mobility WOD website examples
THEN- "SUSAN"
10 rounds for time
200 m run (half-way around the track)
10 squats
10 push-ups
(This is 1 round)
When you finish, make sure you foam roll those legs! It could get wicked tomorrow when you get up...
Welcome to Wicked Wednesday:
BEFORE you WOD today, please make sure you stretch! Either use the squat mobility stretch or some endurance stretches on the track... (You may check out stop watches at the front desk)
Mobility WOD website examples
THEN- "SUSAN"
10 rounds for time
200 m run (half-way around the track)
10 squats
10 push-ups
(This is 1 round)
When you finish, make sure you foam roll those legs! It could get wicked tomorrow when you get up...
Tuesday, August 28, 2012
Strength
Push Press
3, 3, 3, 3, 3 (As heavy as possible)
A/B WOD
Tabata Mashup:
Push Press (75#/53#)
Air Squats
- Score total reps
- B WOD sub strict press and scale weight to bar only
Using the Tabata interval format, you will do 20 seconds of push presses, followed by a 10-second rest period, then 20 seconds of squats, and another 10-second rest. Alternating between the two moves, you will do eight rounds of each exercise (16 total)
Using the Tabata interval format, you will do 20 seconds of push presses, followed by a 10-second rest period, then 20 seconds of squats, and another 10-second rest. Alternating between the two moves, you will do eight rounds of each exercise (16 total)
Monday, August 27, 2012
Just a reminder that all classes are canceled this week... this means you might see a coach at our regular classes and they might be working out next to you, or shouting some words of encouragement. They might even be giving simple corrections to help with form... and they might possibly be holding a stopwatch, BUT they will not be there to coach!
With this in mind, this weeks WODs have been selected for its simple elements. When these elements are put together however they can be a complex and challenging workout... treat this week as if there are no differences in your weekly routine.
A/B WOD:
15 AMRAP of
5 Front Squats (135#/83#)
10 Box Jumps (24 in/20 in)
15 Game Style Push-Ups
-B WOD if you need to scale: med-ball front squats or barbell only, step-ups on risers, and regular push-ups
Then work on pull-ups with 30 Strict Pull-Ups
With this in mind, this weeks WODs have been selected for its simple elements. When these elements are put together however they can be a complex and challenging workout... treat this week as if there are no differences in your weekly routine.
A/B WOD:
15 AMRAP of
5 Front Squats (135#/83#)
10 Box Jumps (24 in/20 in)
15 Game Style Push-Ups
-B WOD if you need to scale: med-ball front squats or barbell only, step-ups on risers, and regular push-ups
Then work on pull-ups with 30 Strict Pull-Ups
Saturday Barbells for Boobs
8:00 am
Barbells for Beth's Boobs
Partner WOD
15 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
15 Weighted Sit-ups by Partner A
15 Weighted sit-ups by Partner B
Run 200 meters - both partners run together
20 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
20 Weighted Sit-ups by Partner A
20 Weighted sit-ups by Partner B
Run 400 meters - both partners run together
30 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
30 Weighted Sit-ups by Partner A
30 Weighted sit-ups by Partner B
Run 800 meters - both partners run together
Bring some cash to donate!
Barbells for Beth's Boobs
15 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
15 Weighted Sit-ups by Partner A
15 Weighted sit-ups by Partner B
Run 200 meters - both partners run together
20 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
20 Weighted Sit-ups by Partner A
20 Weighted sit-ups by Partner B
Run 400 meters - both partners run together
30 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
30 Weighted Sit-ups by Partner A
30 Weighted sit-ups by Partner B
Run 800 meters - both partners run together
Bring some cash to donate!
Friday, August 24, 2012
NO COACHING TOMORROW!
(I fibbed to some of you about this earlier- sorry)
I highly highly encourage you to go at normal class times to group up and WOD together anyway. Ya'll got this.
Please see the right hand side of the blog for a list of upcoming class cancellations.
The main gym at Halsey is closed in the afternoon tomorrow for the football game - the weight room will still be open. No bathroom access.
Barbells' for Beth's Boobs fundraiser WOD will be coached on Saturday at 8am. It's a partner WOD this time!!! Should be fun!
A/B WOD
"Blackjack"
20 airsquats – 1 grasshopper
19 airsquats – 2 grasshoppers
18 airsquats – 3 grasshoppers
.
.
continue through
.
.
3 airsquats – 18 grasshoppers
2 airsquats – 19 grasshoppers
1 airsquat – 20 grasshoppers
For time.
R+L = 1 grasshopper
See video at 2:47 for grasshopper demo
http://www.youtube.com/watch?v=TET1qi9ivUI
(I fibbed to some of you about this earlier- sorry)
I highly highly encourage you to go at normal class times to group up and WOD together anyway. Ya'll got this.
Please see the right hand side of the blog for a list of upcoming class cancellations.
The main gym at Halsey is closed in the afternoon tomorrow for the football game - the weight room will still be open. No bathroom access.
Barbells' for Beth's Boobs fundraiser WOD will be coached on Saturday at 8am. It's a partner WOD this time!!! Should be fun!
A/B WOD
"Blackjack"
20 airsquats – 1 grasshopper
19 airsquats – 2 grasshoppers
18 airsquats – 3 grasshoppers
.
.
continue through
.
.
3 airsquats – 18 grasshoppers
2 airsquats – 19 grasshoppers
1 airsquat – 20 grasshoppers
For time.
R+L = 1 grasshopper
See video at 2:47 for grasshopper demo
http://www.youtube.com/watch?v=TET1qi9ivUI
Subscribe to:
Posts (Atom)