Saturday, February 16, 2013

Technique: 5 x 5 Hang Squat Cleans with Sandbag (2 bags - 90# / 1 bag - 45#) 

Working with a sandbag is a great way to strengthen the extend/shrug transition into the drop of the squat/catch. Really focus on those points as you go through these reps.

WOD: Partner WOD (Though this can just as easily be performed solo) 

2nd athlete cannot perform any movement until the first athlete has completed all reps of that same movement.

16 Minute AMRAP

3 Clean & Jerks (165/105)

5 Ring Dips

5 Hand Stand Push Ups (scale to 3 Wall Walks)

Without resting, move directly into...

4 Minute AMRAP

Max Reps of Muscle Ups (scale to 1 Chest to Bar Pull Up & 1 Ring Dip. Must be performed consecutively.)

Score is total number of rounds completed + total completed muscle Ups.

REC: 25 Reverse Hyper and 25 Knee Jumps 

Halloween 2012!!

Get your costumes ready and show them off!  Lifetime and CF307 will award a window sticker to the best costume in each class tomorrow so summon the "spirit" of Halloween and get ready to sweat through your tigger costume!  I'm dressing up and you should too!

Skill Work:  Cartwheel and Pike (handstand & Headstand) practice

WOD: "All Hallow's WOD"

10 Reps of each - 31 Minute AMRAP

High pulls w/kb (24/16)

Abmat sit Ups

Lunge steps with bar on back

Lateral Box Jumps

One-Legged Deadlifts (2 KBs, 24/16)

Wall Walks

Extensions, Hip (Hip Extensions)

Eeburps (burpees)

Nee Jumps

REC:  50 Kettlebell Snatches

Saturday, October 13th, 2012

Giving a SHOUT OUT to Ryan for enduring the pool WOD yesterday. He wasn't afraid to come and work hard on one of his weaknesses. Well done, my good man!

WOD: Chipper of Choice

Thing 1: Pat will be leading a Chipper of his own evil genius at 6:30 in the morning for those of you who think you are brave enough. There will be gigantic, heavy rubber rings and possibly even an alligator pit. Meet by the large tires outside of Dr. Popp's office (to the north of Lifetime's main entrance).

OR

Thing 2:

Indoor Skills Chipper for those of you who just want to do a whole bunch of reps.

15 Hand Stand Push Ups

30 Burpees

30 Abmat Sit ups

30 Wall Balls

30 Toes to Bar

30 Knee Jumps (off the ground, scale by kneeling between two rowers or boxes and use your hands as little as possible to help you up.

30 Air Squats (Go quickly but force yourself to have proper depth and form, remember the hip pop at the top)

90 Double Unders.

REC: Roll out and enjoy the rest of your weekend, 'cuz next week it's about to get real.

Question: On Saturday, the 27th of this month we have a "mini-athlon" programmed for you (hence, the swim wod yesterday) where we'll be using the pool, the bikes and the track. How many of you are interested in doing this? Would you prefer to do it as an individual or mix it up and do it in a team format, where you can organize your own team? Post your preferences to comments.

Monday, October 1st, 2012

Announcement: Starting tomorrow we are adding a Monday morning 5:15 class and a Tuesday evening 5:30 P.M.! Boo Yeah! Many of you had asked about having these classes and we heard you. So, show up and get your fit on.

WEEKLY WARM UP:

 Run or Row as usual

 10 Air Squats against the wall

 10 GHD Hip Extensions

 10 Hand Stand Push Ups

 10 Pull Ups

SKILL: Knee Snatch w/ PVC

Practice the snatch from the knee position. As we get closer to the end of our Squat Snatch progression, developing explosive hips is essential to increasing your max, and just plain good for fitness and body awareness. You can increase weight to a trainer or regular barbell.

WOD: "McFlurry" (Hero WoD)

400 M run

21 cleans (185/135)

21 Pull ups

400 M Run

15 Thrusters (45/35)

15 Pull ups

400 M Run

9 Cleans (185/135)

9 Pull ups

400 M Run

Just so everybody does it the same way you only get one bar and Cleans are from the ground each time. So, you will start with the bar loaded to the weight you'll do Cleans at, then strip the bar for the thrusters, then add the weight back on for the final Cleans.

REC: GHD Sit Ups - 3x15. If you are working your way up and have been only going back to parallel, start increasing your depth with these sets.

If you sub Abmat Sit ups, do 100 Abmat Sit ups for time.