Friday – 062317

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6 first muscle-ups for us on Wednesday, I’m pretty sure that is a PR.  Congrats to Isaac, Caleb, Bryan, Addison, Braedon, and not in the video, Taylor S!

Warm-up
3 rounds for quality:
Run in a jump rope for 30 seconds
10 false grip ring rows with a 1 second pause at the top
5 Goblet mobility squats
30 second hold in ring support (turn the rings out as far as you can)

Spend 2 minutes on each side performing the rig assisted hip flexor stretch.

Workout of the Day
300 meter run
30 chest-to-bar pull-ups
300 meter run
40 wall-balls (20/14)
300 meter run
50 box jump overs (24/20)
300 meter run
40 wall-balls
300 meter run
30 chest-to-bar pull-ups
300 meter run

This workout is capped at 25 minutes.

Post your scores to the Whiteboard.

Thursday – 062217

Frank and Chris from the 8:30 a.m. class doing a suitcase hold to work on bulletproofing the midline!

Olympic
Power clean + 3 split jerks

Compare to 062416.

Workout of the Day
AMRAP in 15 minutes:
6 hang power snatches (115/83)
12 pistols
36 double-unders

Post your scores to the Whiteboard.

Wednesday – 062117

Sisters Marie and Katie doing my new favorite stretch, the “Lunging Archer.” I’m working on the name.  Their right hand is being pulled up their back stretching the front of the shoulder capsule and the lung of course is meant to lengthen the hip flexor.

Gymnastics
Max Rep Muscle-ups for those who can!  Establish a max, all out, unbroken set and then choose your practice after that.  Everyone else will go through some drills and skills to help you improve/move towards getting a muscle-up.  If you can do muscle-ups but can’t string any together, you can work with a coach on improving them OR perform an EMOM for a good amount of time, trying to do a certain amount every minute.  Most of you who can do MU’s but aren’t proficient at them yet have the same problem: leaving your hips up through the transition.   The progression might look something like this:

false grip / ring support / straight arm ring pull downs / ring dips / muscle-up rows (transition work) / muscle-up / multiple MU’s / no false grip MU / strict MU /weighted strict MU

Those exercises are listed from least skillful/difficult to most.  Figure out where you are on the continuum and work on it!  When all else fails, train the strict!  Strengthening the strict will always translate to improved kipping, but not the other way around.

Workout of the Day
Courtesy of CrossFit Linchpin:

E3MOM (Every 3rd Minute on the Minute) for 9 minutes (3 rounds):
15/12 calories on the Assault Bike
12 lateral bar burpees
9 clean and jerks (135/93)

SPRINT YOUR @$$ES OFF! No questions asked, just go.   You might as well skip this workout if you plan on not giving every round everything you got. Your score for this will be the time of each round. Everything should be unbroken.

Post your scores to the Whiteboard.

Tuesday – 062017

Erin practicing her touch and go clean and jerks. Not necessarily the best way to improve your 1RM clean and jerk, but a great way to get more efficient and faster with a barbell. If you have any interest in competing in CF, especially in team oriented competitions, proficiency with a barbell is a must.

Warm-up/Injury Prevention
3 rounds for quality:
Frankenstein walk length of gym
15 behind the neck shoulder presses with empty bar
10 hip extensions with a 2 second pause
30 second overhead wall-ball stretch

If there is time, practice your kip on your handstand push-ups until we start:

Workout of the Day
For time:
800 meter run
27-21-15-9
Deadlifts (225/153)
Handstand push-ups
800 meter run

Get to the last run by the 25 minute mark!  If you aren’t there, you are capped.

Post your scores to the Whiteboard.

Monday – 061917

Coach Geraldo BARELY edged me out on last Wednesday’s workout. Stupid push-ups! More push-ups for me:

Strength
Front Squat
Find your 2 rep max.
We did a 1RM last time on 041317. Try and hit that for 2 reps this time!

Workout of the Day
Inspired by a crossfit.com workout:

5 rounds for reps of:
1 minute of sumo deadlift high pulls (75/53)
1 minute of push-ups
1 minute of rowing (calories)

Rest 1 minute

Your score is total reps completed!

Post your scores to the Whiteboard.