Posts during January 2012
01.31.12 01-31-12
A) Tuck Planche holds
Beginner:4 x 15's, Advanced: 4 x 25's
B)
4 rounds
- 10 Bar Muscle-ups(Kip acceptable)
- 5 Squat Snatch 135/95
- Run 250m
The Cert at Crossfit NorthHaven in CT, this past weekend
https://www.facebook.com/photo.php?v=2685755978219&set=o.282962938470&type=2&theater
01.30.12 01-30-12
A) Hollow rocks + Chin-ups with Holds
10 rounds ( Rest 60 seconds between each round)
- 5 rocks, 15 second hold. ( complete 5 hollow rocks, at the end of the 5, hold the position for 15's)
- 3 chin ups, with 10's hold at the top of the bar at the end of the 3rd chin up, with chin over bar.
B)
- Run 2k
- 30 Squats cleans 60% of 1 RM
- 30 Box Jumps 24"/20"
* if you don't know your 1RM, then use a weight you can hit the first 10 reps un-broken*
01.29.12 Todays skill set... Ring dips - 100 total all form and not for time!
Jackson Tucker hittin ring dips!
01.29.12 ring push ups! mmmmmmmmmmmm!!
I started with 3,773 push ups to be done in 30 days, knocking out 125 per day, but I am pushing more out now, feels good.
I got this!
01.27.12 01-27-12
Part A)
Skin the cat
- 6 rounds: Not for time
- (3) skin the cats- Tuck-or-Pike position * always have straight arms
- Rest as needed between each round
Part B)
For time:
25 Bench press [Advanced: BW, Beginner: 75% BW ]
15 Sumo Deadlift [Advanced: 1.5 x BW, Beginner: BW ]
Run 3km
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01.26.12 01-26-12
Strict Weighted Chin up on rings
Rest between 90 seconds between rounds
Increase weight each round
- 10 -8 - 6 - 4
*movement standards, chest to ring*
B) Metcon
30-20-10
Kettle Bell swings 32kg/24kg
Toes to bar (Straight legs if possible)
01.25.12 01-25-12
Front lever:
- 3 x:30's ( Any scale) Tuck/straddle/1 leg/ Full
Then,
- 5 x 3reps DB/KB Strict Press @ Beginner 50% of Body weight/ Advanced 80% of BW
Metcon For time:
- Row 1000m
- Rest 1 min,
- Row 750m
- Rest, 1 min
- Row 500m
01.24.12 01-24-12
Beginner:
- 5 x 0:30's Arch Hold (Superman Holds)
- 5 x 15 Dips on P-bars/static plane + 20's Cross support / Ring support holds
Advanced:
- 5x 0:50's Arch Hold ( Superman Holds)
- 4 x 15 Deep rings dips ( Strict) ** Hold at bottom of dip for 5 seconds each rep
Metcon
3 rounds For time
10 Squat cleans 155/115
15 Toes to bar
5 clapping pushups
01.23.12 01-23-12
Skill Day: handstand Holds
*-Movement standards-*
- Full open shoulder,
- Feet tight together,
- Neutral head position
- Hands cubit width ( Shoulder width)
- Hollow body
Beginner:
5 x 0:35's ( Any scale) Feet on a box-or- Back towards a wall
Advanced:
5 x 0:45's Free standing -or- chest facing towards wall
Part B)
Met-con
4 rounds for time:
5 Strict Chin ups *
16 Pistols ( 8 per leg)
60 double unders
*( Advanced: add 25% of Bodyweight: I.e. 180lb person add a 45LB plate)
01.20.12 1-20-12
Skill day:
Beginner: Press to Head stand
Advanced: Press to shoulder stand ( on paralletes or boxes)
Perform 20 sets. Each set will consist of ( 1 lift to position and 1 Pushup *either to support or handstand*)
[refer to video for demo]
Rest as needed between sets.
01.19.12 1-19-12
Mobility / Flexibility day
Warm up: 3 rounds
row 500M
15m Bear walk
15m Crab Walk
Jumping Lunges (15)
10 over hand pass throughs/ 10 underhand pass throughs
Part A:
Super 7 series
Part B:
German hang
4 sets, 15s per set
01.18.12 1-18-12
Part A)
Round 1:
20 Push ups, 20 Hollow Body rocks, :20s Handstand on wall ( Chest -or- Back facing)
Round 2:
15 Push ups, 15 Hollow Body rocks, :30s Handstand on wall ( Chest -or- Back facing)
Round 3
10 Push ups, 10 Hollow Body rocks, :40s Handstand on wall ( Chest -or- Back facing)
Part B)
Double KB Overhead squat
5-5-5-5
Rest as needed between rounds
01.17.12 1-17-12
A) 5 rounds
Every Minute on the minute perform:
Beginner:
- 10 Hollow body rocks
- 5 Strict Pull ups ( Mod: Ring rows/ Band assisted)
Advanced:
- 15 Hollow Body rocks
- 5 strict pull ups (w/ 15lbs)
Part B)
3 rounds for time
- 15 box jumps( While holding a Medicine ball) 20"/16" (9kg/7kg)
- 10 ring dips ( Mod: parallel bars)
01.16.12 1-16-12
Yesterday at the OC Throwdown in Costa Mesa CA, a bunch of Athletes were put to the test using tools from our skill set:
The work in true CrossFit Fashion was for time. Instead if you are following CFG we will do it this way:
4 Rounds FOR QUALITY:
5 HSPU (Scale Appropriately)
10 Overhead Squats (Pick a weight you can 40 reps of with the best form and position)
15 Pull ups (Strict Pull ups)
THINK POSITION, POSITION!
Taylor Richards Lindsay fighting for her last steps on the Handstand Walk cheered on by Valley CrossfIt. Great job everybody!
01.15.12 1-15-12
GOAL:
5 Handstand + Forward Roll + Pistol
Warm Up 2 Times for Quality
10 Shoulder Dislocates w PVC
20 second Hollow Hold
5 Gymnastic Squats (feet Together watch Pistol vid)
20 sec Handstand Hold (heels on wall)
SKILL WORK: (Make sure you have a cheese wedge or mat to work on)
3 Times...
3 Candlestick rolls to stand
2 Pistols each leg
3 sec Stomach facing Wall Handstand Hold
NOW WORK WITH A SPOTTER!
Start with simple Forward roll to stand then Incorporate a drive through to pistol.
Make sure you are rolling on your shoulder blades.
01.14.12 1-14-12
Accumulate 5 minutes in the best L Sit Position possible for you as an athlete. Here is some coaching and scaling options....
01.13.12 1-13-12
Handstand Annie (For Fun)
50 Double Unders
50 step Handstand Walk
40 Dus
40 step Handstand Walk
30 Dus
30 step Handstand Walk
20 Dus
20 step Handstand Walk
10 Dus
10 Step Handstand Walk
Beginners:
Handstand Box Walk 6, 5, 4, 3, 2 (one full Walk around the box equals one walk)
Single under multiply by 3
Intermediate:
Wall Walk for Distance (laterally down the wall or do it away from the Wall with a spotter)
Advanced:
"Unbroken"
that means Form (on the handstand Walk and DU position)
then Unbroken on sets
Try a Scaled version with Singles and Box Walks!
01.11.12 1-11-12
Handstand Push up Work
3 Rounds of Quality:
5 Push Ups
5 Tripod Rocks (from tripod to feet like video)
5 Handstand Lower to Headstand (3 sec hold in each Movement)
Clean Up your Pull up
3 Rounds of Quality:
3 Strict Pull ups (Over Grip)
5 Bar Taps (Beat Swing)
then.....
3 x 10
Kipping Pullups Top to Top*
*Start with a Strict Pull up and then Do nine kipping finishing at a 3 Sec Hold at the Top
01.10.12 1-10-12
From the weekend, the crew at the Calgary Certification ( Taken at Crossfit Ramsay)
Warm Up 2 Rounds:
10 Shoulder Dislocates with the PVC
10 Sec Skin the Cat Hang
10 Sec Hollow Hold
5 Push ups (Quality)
then....
5 x 8 Ring Push ups (rest as much as needed to maintain optimal position throughout set.
3 x 5 One Arm Ring Extensions (alternate arms) Start in the bottom of your ring Push up and Scale it on your knees. One Arm extends to a momentary hold. Keep your midline contracted and squeeze your lat on the support arm.
01.09.12 1-9-12
Cool picture of Ken ( Crossfit Ramsay, Calgary) Doing a handstand on the back of an elephant in during his trip to Thiland last month!
CFG: Performance Skill Set / Workout
5 Rounds
4 HSPU
6 Pistols
15 GHD Situps
20 Box Jumps
REMEMBER POSITION AND FORM THEN INTENSITY!
Beginners:
Do it in sets for Quality and Position
Intermediate:
Unbroken Sets
Advanced / Performance:
Workout done for time however the Movements have to be done both for QUALITY and be Unbroken.
THe Elite CrossFitter should shoot for under 10 mins.
01.08.12 1-8-12
12 minute MOB OUT SUNDAY! Splits and Bridge Rocks
Accumulate a total of 5 Minutes in:
Right Leg Split & Left Leg Split
Bridge Rock for 2 minutes
01.06.12 1-6-12
Get inverted
Play with your Handstand position today today....try this!
WARM UP:
Hollow Hold 30 secs
Wall Handstand Hold 10 Secs
Handstand Stomach Facing Wall Hold 10 Secs
3-3-3-3
DISCLAIMER
Walk... Three feet out and find your feet on the Wall. Always swim with a buddy (aka have a spotter and an understanding of a forward roll)
Focus on Position an not breaking form.
01.05.12 1-5-12
3-3-3-3-3
Inverted Hang Lower Downs thru Front Lever
Beginner:
Ball Up and Lower with Straight Arms as Slow as possible. Use the buddy system and work with a spot!
Intermediate:
Ball up and Lower try to extend one leg each time. Goal is Arms straight!
Advanced:
Lower Straight Body as slow as possible.
MOBILITY:
Spend a total of 5 minutes working on Middle Split.
Scale by using a box to offset your weight.
01.04.12 1-4-12
Accumulate 5 minutes in perfect L position
Jeff Tucker ala the 70s!!!
01.03.12 1-3-12
4 Rounds for QUALITY
5 Overhead Squats
10 HSPU
15 Toes To Bar
Beginner:
OHS use the Bar
10 Box Push Ups
15 Knees to Elbow
Advanced:
Scale the Weight on the OHS based on Position: Go for Bodyweight
10 HSPU
15 Toes To Bar
01.02.12 DIP Strength
MOBILIZE:
Spend Three minutes in Skin the Cat Ring Hang Stretch!
POSITION:
Dip Work
3-3-3-3-3
Beginners:
Strict Sets focusing on Form and Neutral Head Position
on The PBars / Dip Bars and use a Band if needed
Intermediate:
Strict Sets focusing on Form and Neutral Head Position
Ring Dips
Advanced:
Add a weight vest or weight Belt. But Maintain perfect Position and ROM.
01.01.12 HAPPY NEW YEARS 2012 -GET UPSIDE DOWN!
Spend Ten Minutes working on Handstand Form.
Beginners:
Feet on a Box or Heels to the Wall
Intermediate:
Heels to the Wall
Advanced:
Freestanding!!!
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