Monday Workout #1 :

Elbow Warm Up

Strength #1 :
OHP 62*5*3

Strength #2 :
Squat (rebounds / pauses) 117*3+2*3

Metcon #1 ;
14 Min AMRAP
6 Handstand Push-Ups (Piked)
10 BW Squats (or SDLH Pulls (70/53lbs))
14.Butterfly sit ups
7 Rounds +16
Stretch

Sunday Workout #1 :

Buy in:
50 GHD Sit Ups
50 DBL Unders (17 unbroken)

Elbow Warm Up (brief)

Strength #1 :
Pull Ups *5
Weighted Pull Ups #20*4*3
Dynamic Run Warm Up

Metcon #1 ;
3 Rounds For Time
800m Run
30 Deadlifts 185Lbs
20 Pull Ups (Purple band)
37:07:52

Cool Down
Stretch

Saturday Workout #1 :

Elbow Warm Up
Dips *5
Ring Dips *5

Gymnastics #1 ;
Band Ring Muscle Up Purple *3*3
Weighted Ring Dips 25*3*3

Meal
3 hours break

Strength #1
Snatch 80*1*3 (+1 miss)

Strength #2 :
Jerk / Jerks from Split 20 *2 +2*3
Power Clean 40*3*3
(ELBOW FINE - tight at elbow & shoulder )

Metcon #1 ;
3 Rounds For Time
5 Hang Snatches @ 40kg
10 Thrusters @ 20kg
15 Push Ups
4:49:18

Stretch
Cool Down

Saturday Workout #1 :

Elbow Warm Up
Dips *5
Ring Dips *5

Gymnastics #1 ;
Band Ring Muscle Up Purple *3*3
Weighted Ring Dips 25*3*3

Meal
3 hours break

Strength #1
Snatch 80*1*3 (+1 miss)

Strength #2 :
Jerk / Jerks from Split 20 *2 +2*3
Power Clean 40*3*3
(ELBOW FINE - tight at elbow & shoulder )

Metcon #1 ;
3 Rounds For Time
5 Hang Snatches @ 40kg
10 Thrusters @ 20kg
15 Push Ups
4:49:18

Stretch
Cool Down

Wednesday Workout #1 :

Elbow Warm Up
Banded Elbow MOB WOD w Jared DBL Unders *20 (broken)

Strength #1 :
Squat 110*4*4

Strength #2 :
OHP 42 *5 *3

Metcon #1 ;
3 Rounds For Time
5 Ring Rows
15 DBL Unders "relax/ stretch arms" - Bobby
5 Pull Ups
15 Burpees
6:57

Cool Down
Stretch
Chocolate Milk

Tuesday Workout #1 :

Elbow Warm Up

Strength #1 : Snatch 70 *1*2, 80*0, 80*1 (forawrd), 80*1 (jumped back), 80*1

Technique #1 :
Jerk + Jerk from Split 20*3+2*5

Strength #2 :
Clean Pull 110 *4*3
3 Position Deadlifts 120

Stretch
Katsu

Monday Workout #1 :

Elbow Warm Up

Strength #1 :
BB BP 205*5*3 (with DRE)

(my ideas to Victoria)
Metcon #1 ;
3 Rounds For Time 10 Min Cap
10 #185 Squat
10 20" Box Jumps (broken)
5:24
- then -
Metcon #2 :
12 #185 Sumo Deadlift
12 Burpees
6:53
Afterparty :
EMOM for 9 Min
3 Pull Ups

Coconut Water
Stretch

Saturday Workout #1 :

Elbow Warm Up

Strength #1 :
Power Snatch + Snatch 50*1+1, 60*1+1, 70*1+1*2
Snatch High Pull 85*2*3

Strength #2 :
OHP 42*5*3, 51*5, 62*5*3

Gymnastics Skills :
Butterfly Pull Ups *3*2 - Jared pointed out the slow "not exploding open elbow" as indicator to do simple Pulls
Pull Ups *5 *4
Hollow Pronated Hang 30 Sec *4

Metcon #1 ;
EMOM for 16 Min
Odd Min - 4* Band Ring Muscle Up¥
Even Min - 4* 25" Box Jump
¥Jared - "Hollow Position & hip thrust - > thrust/pull to rib" then head butt
Stretch

Reebok Crossfit 5th Ave WOD December 7

Strength #1 :

Back Squat/lbsReps: 5×5 w/ AMRAP Ft Squats

Metcon #1 ;

4 Rounds for Time:
5 Pullups
10 – Split Squat Jumps
15 – Double Unders
5 – Pullups
15 – Split Squat Jumps
20 – Double Unders
5 – Pullups
20 – Split Squat Jumps
25 – Double Unders
Result Type: TimeMale Rx: 0 lbsFemale Rx: 0 lbsComment: Note: The split squat jumps count as 1,2,3,4,5 … (consecutive count).

Metcon #2 :

5 x 40 meter sprints

Thursday Workout #1 :

Elbow Warm Up

Strength #1 :
Squat 60*5*3, 102*5, 125*5

Gymnastics #1 ;
Ring Dips *3*3
Ring L-Sits 20 Sec*3

Metcon #1 ;
For Time :
10 DBL Unders
1 Seated Band Ring Muscle Up
10 DBL Unders
2 Seated Band Ring Muscle Up
10 DBL Unders
3 Seated Band Ring Muscle Up
10 DBL Unders
4 Seated Band Ring Muscle Up
10 DBL Unders
5 Seated Band Ring Muscle Up
00:00 Watch Issue

Some Stretching
Grapefruit

Wednesday Workout #1 :

Elbow Warm Up

Strength #1
Snatch 50 *2*3, 70*0*4, 70*1*5
Protein + hour break

Gymnastics #1
Slow Hanging K2C + Inversion *5*3
Pull Ups *5 *3
Butterfly Pull Ups *3*5

Afterparty :
50 Hollow Rocks
50 K2C Supine
25 Supine Leg Rotation
25 #15 Russian Twists

Stretching

Wednesday 12-19-12 « Reebok One

http://www.reebokcrossfitone.com/2012/12/18/wednesday-12-19-12/

Tuesday Workout #1 :

Elbow Warm Up

Gymnastics #1 ;
HSPU *3*3

Strength #1 :
Deadlifts 70*5, 100*5, 120*5, 140*5, 160*5 (unbroken)

Metcon #1 ;
For Time :
1/4 Mile Run
12 100kg Deadlifts
18 Push Ups
×all in #20 Vest
18:00

Stretch

Sunday Workout #1 :

Elbow Warm Up

Home Metcon #1 ;
For Time :
75 DBL Unders (12min -> last 10 unbroken)
50 Jump Split Squat
25 65lbs BB BOR
25 Anchored Supine K2C
25 Push Ups
16:00

Metcon "White" 12/15/12 @ Reebok

Possibly my nemesis workout...

Metcon

5 Rounds of
:3 – Rope Climbs (15 ft. ascent)
10 – Toes To Bar
21 – OverHead Walking Lunges
400 -- Meter Run

For Time
Result Type: Time
Male Rx: 45 lbs
Female Rx: 25 lbs

Friday Workout #1 :

Qigong
Elbow Warm Up

Gymnastics #1 ;
"forms"
Pull Ups *3 *3
Kipping Pull Ups - none (elbow & forearm)
Butterfly Pull Ups *2*5
Headstand Practice (knees on Triceps)
HdS with 2ndary Action (Hips Extension) *2*2
×one roll out

Protein Shake

Wednesday Workout #1 :

Qigong
Elbow Warm Up

Technique #1 :
Snatch 50*3*3

Strength #1 :
Snatch Pull 70*4, 85*4*4

-hour rest-
Dynamic Run Warm Up
A few swing with random KBs (16-28kg)

Metcon #1 ;
For Time*
800m Run
30 KB Swings
30 Hollow Rocks
400m Run
25 KB w
25 Hollow Rocks
200m Run
20 KB Swings
20 Hollow Rocks
*(Rx =#70 KB /V-ups -> used 36kg/Hollow Rocks)
17:37

Stretch
Cool Down
Apple + peanut butter+ Kefir

Tuesday Workout #1 :

Elbow Warm Up

Strength #1
Weighted Pull Ups #20 Vest *3*5

Gymnastics #1 ;
Ring Muscle Up (kneel->head thru)
*3*5

Stretch
Subway

Monday Workout #1 :

Elbow Warm Up

Specific Warm Up
Butterfly Pull Ups *2 *3
GHD Sit Ups *15

Metcon #1 ;
KAUAI Scaled FT
Metcon #1
WOD:For time:
25 Wall ball shots, (20/14)
25 Box jump, (24/20)
25 Push-ups
25 DB DL (45/35 DB each hand)
25 Horizontal Ring Pull-ups
25 Walking Lunges (45/35 DB in each hand)
25 Burpees
25 Plate Squats (35Lbs)
25 TTB
25 AbMat SitUps
25 Push Press (45/35 DB in each)
23:37:56

Stretch
Cool Down
Chocolate Milk

Saturday Workout / Gymnastics Class

Elbow Warm Up

Strength #1 :
Clean Pull 100*4*4
Deadlifts to 3 Heights 120*1+1+1

Gymnastics Seminar:
Warm Up ;
Bear Crawl + Lnees/Elbow Locked
Broad Jumps
Deep /Low Palm Down Walking Lunge

1. Hollow Position:
"Back squished into floor"/ "positional awareness"
Hollow Rocks
Hollow Rocks Banana Roll
Hollow Push Ups - chin & butt tucked "see toes" /hands in armpits/elbows in tight/

2. Head Stands:
*from push up position > walk into position
Headstand (Knees on Triceps)
HdS (with Hip Extension)
HdS (Hips Extension + Knee Clap)
HdS Full

3. Handstand Progression :
Piked HS
Piked HS + Teter
Piked HS + Shoulder Touch (contralt/ipsolat)

4. Forward Roll:

"Tuck Chin"

5. Open -> Closed Position (Hanging)
BB Supine Knee to Chest (Laid out)

6. Kipping Pull Ups:
"open & closed system" -> open & close chest
"all about the chest moving"
*elbows pull violently out to sides to create lift & eliminate "turnover" (too far from bar)
**At top pushing away from bar into hollow position
"knee bend decreases lift"

7. Butterfly Pull Ups:
Reverse Bicycle+Shoulder Groove Circle
"To be efficient" ->don't go too far backward in swing.
*look up
**kick & pull "through"

8. Ring Muscle Up :
"bottom of ring must meet hip"
Kneeling Floor + False Grip -> Stand
"trace chest with elbows in"
Box + False Grip-> Dip
Banded Break Muscle Up
Band Assisted Muscle Up (stand on red band)
Ice Cream Maker "rock back & head butt"

9. Bar Muscle Up :
Create LIFT not TURNOVER
Kipping Band Bar Muscle UP (stand)

Bibliography :Carl from XFIT Gymnastics & Jeff Tucker

Sunday Workout #1 :

Warm up:
800 m run
Qigong
Elbow Warm Up

Strength #1 :
Squat 120 *5*3
Strength #2 :
BB BP #195*5*3

Metcon #1
3 Rounds:For time:
1/4 Mile Run
25 Squats
10 Push Ups
*#20 Vest
13:20:03

Afterparty :
Hollow Rocks *10*2
Hollow/Open Roll *10
Headstand Practice - too tired - > forward Roll practice as a result

121207 | The Outlaw Way

http://outlawcoach.wordpress.com/2012/12/06/121207/

Thursday Workout #1 :

Warm Ups Long & Relaxed
Roll with Opposing Contraction Myofacial Release
Legs & Left Arm

Technique #1
Pull Ups Progression
Hang Hollow Stops * 4 * 7
Kips - > Epic Fail ( falling like a rock when I stop) Dre " not legs or head - > move chest " " at top push off bar like speed benching "

Technique #2 :
Snatch PVC 30 Sec Warm Ups Progression × 7

Metcon #1 ;
20 Min Team Workout for Reps
15 Cal Row
KB 2 Arm Overhead ( #55 - 45)
BF Situps
10 Texas Burpees Every Round of Above ( together)
577 Reps

Stretch

FW: Thursday Workout #1 :

-----Original Message-----

From: cultureshot@hotmail.com
Sent: 7 Dec 2012 01:55:36 GMT
To: cultureshot.quadfather@blogger.com
Subject: Thursday Workout #1 :

Wednesday Workout #2 :

Roll Thighs
Specific Warm Up

Metcon #1 ;
15 Minute AMRAP
9 DeadLifts
12PushUps
15 Box Jumps (M24″,W20″)
Result 6 Rounds + 4 Deadlifts
Type: AMRAP
Male Rx: 155 YES

Cool Down
Stretch
Banana

Wednesday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Rear Squat 125 *5

Strength #2 :
OHP 133*5*3 (tough -> elbow straight by end)

Stretch
Shake

Monday Workout #1 :

Qigong
Elbow Warm Up

Buy In :
2 Rounds
200m Run
2 Handstands
4 Pull Ups
6 Knuckle Push Ups
8 Dislocates
10 Over Box Jumps 20"

Technique #1 :
Snatch Pull 15 min on careful form
20-40kg *3*8
Strength #1 :
Deadlift 10 Min to find 5 RM (Touch & Go) 130*5, 152*5, 130*5 (before bell)

Metcon #1 ;
21-15-9 FT
Squat #115 (bar in rack get elbow)
Bar Hopping Burpees
9:15:59
Stretch

Saturday Workout :

250m Row
10 Assisted Pull Ups (tops)
10 Assisted Pull Ups
20 BW Squats
20 TRX Suspension Push Ups
Elbow Warm Up

Technique #1 :
Power Snatch + Snatch 40*2+1*3

Strength #1 :
OHP 62*5*3

3 attempts to rack 60kg for Front Squat - > Elbow won't allow it.
Strength #2 :
Squat 115*5*3

Buy Out :
Light Box Squat 85*5*3
Hollow y*25 *2

Stretch