2.6.12
Warm Up:
CFCDA+ 4 lengths DB OH walking lunge, ascending.
Skill:
1 clean to 5 front squat, 5 sets ascending
WOD:
500m erg max out!
>Take 5′ to accrue 90″ in an L-sit,
then 1′ Airdyne max out!
Author Archive
1.28.2012
WOD:
Teams of 2:
Each athlete is responsible for 1000m of rowing (broken up into two 500m increments), 100/80 cals on the AirDyne (broken into two 50/40 cal increments), and 50 burpees (broken into two 25 calorie increments)
When rowing: partner who is not rowing completes as many reps of 10 situp/30 double under (90 singles) as possible
When riding: partner who is not riding completes as many reps of 10 push up/15 squat as possible
When slamming da burpee: partner who is not burping completes as many reps of 10 box jump/15 mountain climber as possible
>Overly Complicated Scoring System will be applied
>Only switch exercises once you have completed your allotted distance/cal/burpees
>Count every rep!
Instructor led warmdown to follow
1.27.12
Thrusters!
Miller, prepping for the Marines!
Summer and Ivory, moving some weight!
Warm Up:
CFCDA+
2 rounds of
Scap Push Up,15 reps
Ring Row (perfect form), 10 reps
Pistol, 10 reps each leg
Skill:
Double Under clinic! Advanced athletes, perform 3 attempts for max consecutive DU’s.
WOD:
“1+1=FUN”
20-15-10-5 reps of:
Thruster @ 115/85#
Chest to Bar Pull Up to Toe to Bar (1+1=1 rep)
Compare to 11.2.2011
Instructor led warmdown to follow
1.26.2012
Warm Up:
CFCDA+
DB shoulder pre-hab (instructor-led)
Skill:
Alternate 3 sets of
Crazy Ivan, 20 touches each side
Ring Roll Out, 10 reps
WOD:
“Coffin Nail”
Alternate between:
3x500m sprint on the erg
3×75/50 cals on the airdyne
Instructor led warmdown to follow
1.25.2012
Nothing like the feeling you get after a great workout!
Congrats to Jacer on your first Rx today!
Lindsay's 50th, he got a rousing "happy birthday" from the whole class!
Warm Up:
CFCDA+
2 rounds of:
Crossover Plank, 10 reps each direction
Depth Jump, 10 reps for height
Skill:
Learn the Bent Press, then
Turkish Get Ups, shoot for a PR!
WOD:
“Constancy”
Teams of two, 10 rounds each:
5 DB Ground to Overhead @ 1/3 BW
10m Bear Crawl (Rx) or Ab Disc (Rx+)
10 KB Swing @ 70/53#
10m Broad Jump
Instructor led warmdown to follow
1.24.12
Sumo Mandy, getting set to pull 205#
Huzzah!
Warmup:
CFCDA+
30m Walking Spidermans
30m Cradle Walks
DB swimmers, 2×15
Skill:
Sumo Stance Deadlift, build to a heavy set of five.
WOD:
“One and Done” (some athletes do this without the clock, perfect ROM)
One round of:
75 Box Jump
50 Push Up
75 Wall ball
Instructor led warmdown to follow
Free Physical Therapy Advice? Yes Please.
Hey gang, we are happy to announce that we have secured the services of a most excellent physical therapist to help fix your grumpy bits! Technically, this is known as “added value”- we prefer to call it like we see it: KICK-ASS. Here is the lowdown:
-Free advice will be dispensed Tuesdays from 6:30-7:30pm. We will have a first come, first serve sign up on the white board, with 4-6 slots. When you sign up, post your first name as well as your ailment. That way, if someone else has a similar issue they can attend at the same time.
-Use this as an opportunity to fix those nagging issues. Fell out of tree when you were seven? Skiing accident? Arm pinned by a boulder while canyoneering solo, had to cut it off with a rusty pocket knife? PT can help.
Josh Bartoo will be the guru-in-residence, here is a brief bio:
fiancee not included.
Josh was locally born and raised, attending Oregon State University/University of Idaho majoring in Zoology and Physical Therapy School at Idaho State University. A physical therapist for 8 years with career interests in sports medicine and general orthopedics, Josh’s life interests include endurance sports such as high altitude climbing and triathlons, golfing, and basketball.
Welcome to the tribe, Josh!
1.23.12
530 class, prepping the OH position. Trent obviously has good focus.
Snatch balance; working foot position and receiving position. Looking good!
Getting after it!
Warm Up:
CFCDA+
Overhead Walking Lunge, 50m (break as needed, not for time)
Parallette shoot-through, no push up, 3×20″
Compass Lunge, 3 sets.
Skill:
Snatch progression+skill transfer drills
WOD:
SKUNK TESTER:
10′ AMRAP,
3x Squat Snatch @ 135/95#
10 Ring Dip
15 Toe to Bar
Instructor led warmdown to follow
1.14.2012
WU: CFCDA+4×5 parallette shoot/20″ L-sit
Skill: Jump Rope, accrue 300 singles or 150 doubles over 5′
“Fran”
21-15-9
Thruster
Pull Up
Compare to 8.29.11. This will be run Games-style, with heats and counters for every athlete.
Warm down with a post-Fran paddle or pedal, 5′.
1.13.2012
WU: CFCDA + 3 rounds of Depth Jump x 10/I’s Y’s and T’s 10 each.
Skill: Snatch 10-7-5-3-2-1-1
Coming to class tomorrow? Good. See your coach for specific skills and drills to work on.
Not able to make it in? Do Fran: 21-15-9 reps of thruster and pull ups.
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