Monday, November 1, 2010

A1. Front Squats @ 32X1 3-4 reps x 4 sets

A2. L-Sit - Beginners: 5-7 hanging leg raises x 4 sets

Intermediate: Parallel Bars (tuck) 2 reps max hold (rest 20 sec between reps) x 4 sets

Advanced: 2 reps max hold (rest 20 sec between reps) x 4 sets

A3. Ring dips 3 reps x 4 sets - Beginners: 5 second negative

- Intermediate: 3-5 reps x 4 sets

- Advanced: weighted 2-3 reps @ 21x1 x 4 sets

Rest 120 seconds

B. 3 Rounds

For Time

7 x Bulgarian ring push-ups

11 x Barbell Jumping squats 35 lbs/ 55 lbs

14 x alternating hang kettlebell clean 30 lbs/ 45 lbs

Sunday, October 31, 2010

For Time:

9 hang power cleans 85 lbs/135 lbs

9 Push Press 85lbs / 135 lbs

9 Overhead Squats 85/125 lbs

5 Rounds

Saturday, Oct 30, 2010

A. Power Cleans 2-3 reps x 5 sets; rest 60 seconds- Beginners do hang power cleans and advance to power cleans from the floor.

B. 3 Rounds at 100% intensity

box jumps x 8

burpees x 8

row 15 calories

4 minutes Active Rest

(advanced do: 2 reps of wall walks (do not lose hollow/bodyline); beginners: 30 sec bodyline on stomach and 30 sec bodyline on back.

Friday, October 29, 2010

A. Planche Preparation

-joint prep

-frog stands/ advanced frog stands

B. Handstands

C. Another Benchmark Workout!

Cindy or Mary

Cindy

5 pull-ups

10 push-ups

15 squats

Mary

5 Hspu

10 pistols

15 pull-ups

As Many Rounds as Possible in 20 minutes

Thursday, Oct 28 , 2010

A1. Back Squats @32X1 4-5 reps x 3 sets

A2. Back levers- 10 sec on, 30 sec off, 3 reps - 3 sets: rest 2 minutes

B. 6 sets @ 100% intensity

30 sec As many reps as possible - clean and jerk - 95/135 lbs

30 sec As many reps as possible - box jumps

30 sec AMRAP kb swings 35 / 50 lbs

30 sec AMRAP burpees

Rest 4 minutes between sets and in that time do 30 sec bodyline drill on stomach and 30 sec on back

Wednesday, OCt 27, 2010

A.

Planche Practice - Tabatas- aim for 10-20 seconds of work and 30-60 seconds of rest

Beginners- Frog stand

Advanced - Advanced Frog Stand (elbows are now straight). If this hurts your elbow then you need to go back to straight arm( dorsal position) plank holds, working up to 60 sec.

B.

As Fast as Possible:

kettlebell snatch x 30 reps (15 per arm) 35/50 lbs

knees to elbows x 10 reps

15 squats

rest 2:30

4 Rounds

Tuesday, Oct 26, 2010

A1. halting clean deadlifts, 2 reps @ 85 % 1RM, 3 sets - rest 60 sec.

A2. clean pulls 2 reps @ 85% 1 RM, 3 sets - rest 60 sec.

B. mid thigh cleans: work on speed - 75% of 1RM x 5 sets of 2 reps; rest 2 minutes between sets

C. Fran

21-15-9

thrusters 65/95 lbs

pull-ups

For Time

Monday, Oct 25, 2010

A1. Deadlifts 3-4 reps @ 22X1 x 5 sets

A2. 5 ring push-ups; 4 Bulgarian ring push-ups; 2 Pseudo ring planche push-ups x 5 sets

A3. back lever tuck or back lever-flat tuck 15 sec hold x 5 sets

* if you do not want to get inverted do L sits instead

B.

As Many Rounds As Possible in 3 minutes of:

100 meter row

21 double-unders

12 kettlbebell swing x35/50 lbs

Rest 3 minutes

3 Rounds

Gymnastics

"Our fitness, being "CrossFit", comes through molding men and women that are equal parts gymnast, Olympic weightlifter and multi-modal sprinter or "sprintathlete." These are the words of Gregg Glassman, head coach of CrossFit.

We have long discussed the unparalleled hip drive, speed and power that the olympic lifts develop. But why gymnastics?

We often think of the barbell as the primary tool for the development of strength. This is shortsighted. Gymnasts spend no time with a barbell and yet it is not uncommon for them to press 110% of their bodyweight, deadlift twice their bodyweight and do weighted chin-ups at 50% of their bodyweight. And this is with ZERO time spent under a barbell!

Why does gymnastics conditioning work so well for the development of strength? Coach Sommers, USA Jr. National Team Coach, explains in his book Building the Gymnastics Body, that the number one reason gymnasts develop such amazing strength is the CONTRACTION that is required. In order to successfully perform advanced bodyweight exercises, full body contraction is required. Static holds for instance, such as back levers and L-sits, are executed by supporting a heavy weight in a locked static position." This has tremendous positive impact on the strength of the joints and connective tissue" (IV). A powerlifter or olympic lifter would crumble under the demands of a planche, not necessarily because they lack the muscular strength, but because their connective tissues - the ligaments and tendons are simply not strong enough. Why does it matter if you have strong tendons? Strong tendons will make you a stronger athlete all around. Connective tissue is neurologically dense. When you contract your muscles, neurons fire. The more neurons that fire the harder the contraction.

I do not know why, but we tend to be more impatient when it comes to making advancements with gymnastics movements. Each of the progressions we work on will take weeks! Not days, but weeks, and maybe even months.t its' mAND suffer fewer injuri

Sunday, Oct 24, 2010

A. Jerk balance 3 reps @ 65% 1RM x 5 sets; rest 2 minutes between sets.

B. Rack Jerk 3 reps @ 70% of your 1RM rest 2 minutes; 3 reps @ 80% of your 1RM; rest 2 minutes; if all of your lifts are successful, work up to a single 1 RM for the day.

C. 3 power cleans 75/105 lbs

3 front squats 75/105 lbs

3 push press 75/105 lbs

3 sets

rest 3 minutes after each set

5 Rounds