Tuesday, January 15, 2013

A. Toes to Bar Tutorial for 10 minutes for those who need it.

If you don't need the extra practice:
AMRAP Toes to Bar in 30 seconds.
Rest 60 sec
5 sets

B. Power Cleans from the Blocks
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: In 15 minutes, find a 1RM, take it down 15 to 20 lbs, and do 1 set of doubles.


C. Cossacks
Beginners and Intermediate: Just do the Cossack x 1 length x 4 sets; rest 30 sec.
Advanced: Role into Cossack. No squat in between movements x 1 length x 4 sets; rest 30 sec.

Monday, January 14, 2013

Wall Squats should be included in the warm up.


A1. Overhead Squats
Beginners and Intermediate: 5, 5, 5 (From the rack)
Advanced: Must take the bar from the floor - 5, 5, 5


A2. Ring Dips
Beginners - 30 sec support hold. If you need a spot, use one.
Intermediate - 1-5 ring dips x 4 sets
Advanced: support hold ring dips. Slow and controlled x 1-5 reps. Or, do only the eccentric x 3 reps


B. Can't Straighten Your Arms in the OHS? This One Is For You!!! 3 sets of 30 sec holds.
Take a 10 to 25 lb plate, go over the lip of the platform, go into your bodyline and bring your arms back as far as possible without losing your bodyline. Basically, this is just a bodyline but with the extra ledge to get even more range of motion.


C. 5 Minute AMRAP

High Hang Power Snatch x 15 55/85 lbs.
 Stick Jumps x 14 reps (Back and forth is one rep) If you can't do stick jumps, do box jumps x 14      reps.

Sunday, January 13, 2013

SKILLS WEEK

A. Kipping Pull up practice for those who need it. 10 minutes

If you don't need the practice, go to PART B. 

B1. Power Cleans from the Blocks

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: 3 singles at a heavy weight. No doubles. 

Rest 1 minute. 

B2. Lizard Walks x 1 length of the gym. Quality! Get Low! x 3 sets; rest 1 minute. 

C. Stationary Bridges x 2-5 reps x 3 sets

Advanced should do either 1 leg bridge push ups or 1 arm bridge push-ups. 

Theresa's Eccentric Chin up

I hope Theresa is an inspiration to all of you who are chasing after their first chin up. It all begins with a solid eccentric! 

Even more classes added to the Saturday Schedule

We've added a 9am Gymnastics class and a 10am Movement and Mobility class on Saturdays!

Happy Moving!
Coach Darci and Charity

PALEO CHALLENGE UPDATE

We are using the point system from the last challenge. If you cheat, you get a point.  If you eat out you get three points.  It seems folks are busy eating organ meat and fermenting various food items. So cool! Share your recipes and experiences please.

Saturday, January 12, 2013

A. AMRAP in 15 minutes:
Ring Dips x 5-10 reps
Toes to Bar x 15
Wall Balls x 15 14/20 lbs


B1. Cuban Rotations x 5-7 reps @ 4141 x 3 sets

B2. Weighted Lumbar Extensions x 10 reps plus 30 sec hold on last rep x 3 sets

C. Handbalancing Practice

Friday, January 10, 2013

A. 5 Rounds For Time:
Power Snatch 65/95 lbs
Burpees x 10

Rest 10 minutes

B.  For Time:
     Deadlifts 10, 8, 6, 4, 2  205/315 lbs
     Double Unders 10, 20, 30, 40, 50

Thursday, January 10, 2013

A. 15 min kipping tutorial for those who need the practice. If you don't need the practice, jump right into CINDY!

CINDY
AMRAP IN 20 MINUTES
5 kipping pull -ups
10 push ups
15 air squats

B. Handbalancing Practice

Discipline!

Check out these fabulous wall walks by Trudi and Joan. They keep a rigid bodyline and small steps all the way to the bottom. Joan had a small hiccup on the last step but that was an anomaly for her.  Well done you two!