Hi there,
I will be offering a workshop on shoulder rehab/prehab work. This will be free to all members. If you have trouble kicking up into a handstand without using your head, your chin up or pull up is not improving, or you display poor ROM with pain then this is for you! We will work on activation and stabilization for the scapular region. We will also discuss pain management and anti-inflammatory protocols. I will also give you movement drills that you can do at home.
I will announce the date in the next couple of days.
Darci
Sunday, November 24, 2013
Saturday, November 30, 2013
Prep for Deadlift
15 sec contralateral holds on foot and and arm x 3 sets
A. Deadlifts 5, 5, 5
Please perform at least 5 warm up sets of 5 reps, increasing load on each set.
B. TGU x 3 reps/arm
Rest 60 sec.
2 Rounds for Time
Renegade rows x 5 35/55 lbs
KB Squats with same weight as rows x 10
Rest 2 minutes.
3 sets
15 sec contralateral holds on foot and and arm x 3 sets
A. Deadlifts 5, 5, 5
Please perform at least 5 warm up sets of 5 reps, increasing load on each set.
B. TGU x 3 reps/arm
Rest 60 sec.
2 Rounds for Time
Renegade rows x 5 35/55 lbs
KB Squats with same weight as rows x 10
Rest 2 minutes.
3 sets
Friday, November 29, 2013
A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 30x1
A2. Ring Dips
Beginners: if you don't have a push up, start here - 30 sec isometric hold on parallel bars, scaps depressed, feet underneath you, looking straight ahead. Rest 15 sec. 5 push ups x 4 sets; rest 60 sec.
Intermediate: Bar dip eccentric x 15 sec x 4 sets; rest 60 sec.
Intermediate 2: 3-5 bar dips @ 31x1 x 4 sets; rest 60 sec.
Advanced 1: ring dips @ 31x1 with proper support hold at top x 2-5 reps or support hold ring dips x 2-5 reps @ 31x1 x 4 sets; rest 60 sec.
NOTE: the support hold ring dips are tough. They put a serious amount of strain across the chest and anterior delt so make sure you are ready for these.
B. 3 Rounds for Time:
Double unders x 25
Air Squats x 25
DB Snatch x 16
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 30x1
A2. Ring Dips
Beginners: if you don't have a push up, start here - 30 sec isometric hold on parallel bars, scaps depressed, feet underneath you, looking straight ahead. Rest 15 sec. 5 push ups x 4 sets; rest 60 sec.
Intermediate: Bar dip eccentric x 15 sec x 4 sets; rest 60 sec.
Intermediate 2: 3-5 bar dips @ 31x1 x 4 sets; rest 60 sec.
Advanced 1: ring dips @ 31x1 with proper support hold at top x 2-5 reps or support hold ring dips x 2-5 reps @ 31x1 x 4 sets; rest 60 sec.
NOTE: the support hold ring dips are tough. They put a serious amount of strain across the chest and anterior delt so make sure you are ready for these.
B. 3 Rounds for Time:
Double unders x 25
Air Squats x 25
DB Snatch x 16
Thursday, November 28, 2013
A. Power Cleans
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, plus 1 set of doubles. Take no more than 15 minutes to reach your daily max.
B. Pulling
Beginners: 5 ring rows @ 31x3 x 4 sets (Be very strict with these. Be sure to "sit in the chair" when necessary, and try and extend knees as much as possible without losing the integrity of the movement). rest 90 sec.
Intermediate: Either 3-5 chin ups or pull ups. If you have 3-5 pull ups, please do 2-3 cyclical ring chin ups @ 31x3 x 4 sets; rest 90 sec.
Advanced: some form of an archer. x 2-5 reps x 4 sets; rest 90 sec.
C. AMRAP Wallballs in 60 sec.
Rest 30 sec.
AMRAP KB Swings in 60 sec.
Rest 30 sec.
AMRAP Toes to Bar in 60 sec.
Rest 30 sec.
3 sets
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, plus 1 set of doubles. Take no more than 15 minutes to reach your daily max.
B. Pulling
Beginners: 5 ring rows @ 31x3 x 4 sets (Be very strict with these. Be sure to "sit in the chair" when necessary, and try and extend knees as much as possible without losing the integrity of the movement). rest 90 sec.
Intermediate: Either 3-5 chin ups or pull ups. If you have 3-5 pull ups, please do 2-3 cyclical ring chin ups @ 31x3 x 4 sets; rest 90 sec.
Advanced: some form of an archer. x 2-5 reps x 4 sets; rest 90 sec.
C. AMRAP Wallballs in 60 sec.
Rest 30 sec.
AMRAP KB Swings in 60 sec.
Rest 30 sec.
AMRAP Toes to Bar in 60 sec.
Rest 30 sec.
3 sets
Wednesday, November 27, 2013
An interview with Dr. Perlmutter, author of the Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar -- Your Brain’s Silent Killers.
http://undergroundwellness.com/podcasts/grain-brain/
A. Back Squats
Beginner: 5, 5, 5, @ 22x2
INtermediate/advanced: Same as Monday, 3, 3, 3, 3 @ 30x1
B. 5 thrusters
Rest 30 seconds.
Row x 350 meters
Burpees x12
Rest 90 seconds
4 sets
NOTE: For your thrusters, pick a weight that is heavy by manageable. IF you do Fran prescribed, try and put another 20 lbs on the bar. You must clean from the floor. Advanced lifters will be able to put more than 20 lbs plus on the bar.
Beginners: 7 thrusters
http://undergroundwellness.com/podcasts/grain-brain/
A. Back Squats
Beginner: 5, 5, 5, @ 22x2
INtermediate/advanced: Same as Monday, 3, 3, 3, 3 @ 30x1
B. 5 thrusters
Rest 30 seconds.
Row x 350 meters
Burpees x12
Rest 90 seconds
4 sets
NOTE: For your thrusters, pick a weight that is heavy by manageable. IF you do Fran prescribed, try and put another 20 lbs on the bar. You must clean from the floor. Advanced lifters will be able to put more than 20 lbs plus on the bar.
Beginners: 7 thrusters
Tuesday, November 26, 2013
WARM UP
A1. figure 8s with band x 8 reps each direction
A2. 25 scap retractions (yes 25) with a 1 second hold at the top contracted position (break up as needed)
A3. 15 protracted push ups @ 21x3 (this 3 seconds is your time to REALLY make sure you are protracted). Play around with it while you are in the position and make sure you are fully protracted.
2 sets.
Dr. Spina's 90/90.
An interesting article on cholesterol from Chris Kresser.
http://chriskresser.com/3-reasons-why-you-should-be-skeptical-of-the-new-cholesterol-guidelineshttp://chriskresser.com/3-reasons-why-you-should-be-skeptical-of-the-new-cholesterol-guidelines
A. HSPU
Beginners: 5, 5, 5, 5, 5 (downward dog style)
Intermediate: chest to wall eccentrics x 20 sec x 1 rep x 5 sets (put a towel or shirt under your head). Only do this if you have experience with eccentrics. If you don't feel comfortable, please do, downward dog but pulling your feet off the floor, 5, 5, 5, 5, 5
Advanced: either 3-5 reps to floor or elevated hands x 5 sets.
So for today, if you do not have a full chest to wall handstand to the floor, please do eccentrics. If you are like me, and you only 1, maybe 2 full chest to wall hspu, take a step back today and do eccentrics.
Intermediate only- after your eccentric, rest 15 sec and do 5 downward dog hspu, preferably pulling feet off the floor x 5 sets. Then rest 2 minutes.
Advanced and Beginner: rest a full 2 minutes.
B. AMRAP in 8 minutes:
Kettlebell Swings x 10 35/55 lbs
Push Press 75/105 x 7
Box Jumps x 5 20/24" Advanced should be touch and go.
A1. figure 8s with band x 8 reps each direction
A2. 25 scap retractions (yes 25) with a 1 second hold at the top contracted position (break up as needed)
A3. 15 protracted push ups @ 21x3 (this 3 seconds is your time to REALLY make sure you are protracted). Play around with it while you are in the position and make sure you are fully protracted.
2 sets.
Dr. Spina's 90/90.
An interesting article on cholesterol from Chris Kresser.
http://chriskresser.com/3-reasons-why-you-should-be-skeptical-of-the-new-cholesterol-guidelineshttp://chriskresser.com/3-reasons-why-you-should-be-skeptical-of-the-new-cholesterol-guidelines
A. HSPU
Beginners: 5, 5, 5, 5, 5 (downward dog style)
Intermediate: chest to wall eccentrics x 20 sec x 1 rep x 5 sets (put a towel or shirt under your head). Only do this if you have experience with eccentrics. If you don't feel comfortable, please do, downward dog but pulling your feet off the floor, 5, 5, 5, 5, 5
Advanced: either 3-5 reps to floor or elevated hands x 5 sets.
So for today, if you do not have a full chest to wall handstand to the floor, please do eccentrics. If you are like me, and you only 1, maybe 2 full chest to wall hspu, take a step back today and do eccentrics.
Intermediate only- after your eccentric, rest 15 sec and do 5 downward dog hspu, preferably pulling feet off the floor x 5 sets. Then rest 2 minutes.
Advanced and Beginner: rest a full 2 minutes.
B. AMRAP in 8 minutes:
Kettlebell Swings x 10 35/55 lbs
Push Press 75/105 x 7
Box Jumps x 5 20/24" Advanced should be touch and go.
Monday, November 25, 2013
Check out Yoko Ono performing "Bad Dancer" below and use this as inspiration to come out to a Movement Class. The movement class will make you a better mover, I promise you. The movements we do in these classes are very organic as they do not allow for linearity. I have never seen someone who moves well in a MOMO class not also move well in a CrossFit class, but the inverse is not true. If you spend most of your time doing CrossFit you probably have not really tested yourself as a mover. Why not try and supplement your WODS with a movement or a Just Mobility class? I would be very surprised if these classes didn't make you perform better in your wods.
WARM UP
Please include some scapular warm up and shoulder warm up and then move on to brachiation. This is a good time to do a few sets of kipping movements for those who are READY. How do you know you are ready? Read the criteria in PART B - you must have a 30 sec eccentric chin up.
role and shublule practice
tall muscle cleans with an empty bar
A. Back Squat
Beginners: 5, 5, 5, @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 30x1
Rest no longer than 2 minutes between sets.
B. 3 Rounds for Time
Kipping Ring Muscle Ups x 5
Power Cleans x 10 95/135 lbs
No Kipping Muscle Up? 5-7 kipping pull ups (preferably false grip on the rings).
No kipping pull up but you do have a 30 sec eccentric chin up? YOu may use a band and do 5 reps.
Don't have a 30 sec eccentric? Please do 5 ring rows with a 3 sec eccentric. Make sure you reset scaps on each rep at the bottom. Don't cheat!
Saturday, November 23, 2013
Sunday, November 24, 2013
WARM UP
Role, shublule and shenobi
A. Back Squat
Beginners: 5, 5, 5 @ 22x2
Intermediate/advanced: 3, 3, 3, 3 @ 31x1
B. AMRAP in 2 Minutes
Wall Walks x 2
Air Squats x 10
Burpees x 5
Rest 2 minutes.
5 sets
Role, shublule and shenobi
A. Back Squat
Beginners: 5, 5, 5 @ 22x2
Intermediate/advanced: 3, 3, 3, 3 @ 31x1
B. AMRAP in 2 Minutes
Wall Walks x 2
Air Squats x 10
Burpees x 5
Rest 2 minutes.
5 sets
Tuesday, November 19, 2013
Saturday, November 23, 2013
A. Hang Cleans
Beginner: 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3
B. Push Press x 12 85/135 lbs
Box Jumps x 10 20/24"
Toes To Bar x 10
AFAP
Rest 90 sec.
5 sets
Beginner: 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3
B. Push Press x 12 85/135 lbs
Box Jumps x 10 20/24"
Toes To Bar x 10
AFAP
Rest 90 sec.
5 sets
Friday, Nov 22, 2013
A1. external rotation lying on your side x 6-8 reps/4020
rest 10 sec.
A2. Side lying side raise to 45 degrees x 8-12 reps/2020
5 sets. rest 60 sec only after you finish both arms on A2.
B1. 30 degree powell raises x 6-8 reps/4120
B2. Trap 3 raises (letter Y) x 8-12 reps/30x1
rest 90 sec between movements.
B3. Pistols x 5/side. Advanced do jumping pistols onto elevated surface
5 sets
C. AMRAP KB Swing x 30 sec.
Rest 30 sec.
OHS x 30 sec 35/45 lbs Start in the OHS position
Rest 30 sec
6 sets
So you met con junkies will probably want to skip today's training session. Don't do it! These movements are very important to build stability around the shoulder girdle. Yes, they are tedious but if you put the work in now you can PLAY later.
rest 10 sec.
A2. Side lying side raise to 45 degrees x 8-12 reps/2020
5 sets. rest 60 sec only after you finish both arms on A2.
B1. 30 degree powell raises x 6-8 reps/4120
B2. Trap 3 raises (letter Y) x 8-12 reps/30x1
rest 90 sec between movements.
B3. Pistols x 5/side. Advanced do jumping pistols onto elevated surface
5 sets
C. AMRAP KB Swing x 30 sec.
Rest 30 sec.
OHS x 30 sec 35/45 lbs Start in the OHS position
Rest 30 sec
6 sets
So you met con junkies will probably want to skip today's training session. Don't do it! These movements are very important to build stability around the shoulder girdle. Yes, they are tedious but if you put the work in now you can PLAY later.
Subscribe to:
Posts (Atom)