Thursday, 5/26/11

Per Malika’s request… a video I think gets me psyched for life, and for CrossFit. What are your goals, CFCC? What one thing do you really want to achieve this year? Post to comments!

[vimeo http://vimeo.com/11606906]

Self Myofascial Release:  Lax Ball Glute Hamstring Tie-In, 2 minutes each side.
Mobility WOD: 90/90 off the box, 1 minute per side.  Aim to open up the hip by leaning in different directions: straight ahead, towards your toe, and towards your knee.
Stability: Single Leg Squat Hold, 1 minute each leg.
Dynamic Warm-up: 3 Rounds of: 10 steps walking lunge with arms straight overhead, 50ft. one-armed waiter’s walk with kettlebell you will strict press overhead, 3 reps per arm kettlebell thruster with the same bell, and 3 strict knees-to-elbow variant.
Strength: In 10 minutes, work up to a peak set of 2 for the Thruster.
Metcon: 3 rounds for time of: Plate Loaded Walking Lunge (45/25), 50 steps., KB strict press, 5 reps each arm (2/1 pood), Single Leg Squats (to a box) 10 each leg, Knees to Elbows, 10 reps.
If you cannot press your kettlebell you are not doing this workout as prescribed (rx’d).  That said, if you cannot press the 2 pood, but can push press it – you should do that.  Likewise, if you cannot press the 1.5 pood, push press it instead.
Thruster Double scores to compare to: 
Rob Orlando 205-225-245-265-285-305(fail)-305(fail)lbs.
Kristan Clever 145-155-160-165-165-150lbs.
Katie Hogan 145-155-165-175-180-180lbs.
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Jim and Josh watch the first ON RAMP class do their first "Cindy".

ON RAMP is at 530pm tonight!
Self Myofascial Release: Lax Ball to Glutes, 1 minute per side.
Mobility: Pigeon Pose, kind of… 1 minute per side.
Dynamic Warm-up:   Double Under Practice, alternated with calf-stretching.
Skill Work: Row, Row, Row your boat.
Time trial: 500m Row (<—-the dude at the link is REAL fast)
Then, for time: 3 Rounds of: The Short Loop Run, 15 Double Unders or 30 Single Unders.
A CrossFit blog about Rowing.

GYMNASTICS @ 730pm tonight with Sammy:

Kinesthetic Awareness: Free Standing Handstand
Strength: Ring support, Iron Cross
Metcon:
Tabata:
Handstand hold
L-Hang
Ring support
*Penalty of 5 rocking hollows for every break to be performed immediately following the metcon*

Comments
8 Responses to “Thursday, 5/26/11”
  1. Drew says:

    i want a bodyweight kipping pull-up. then i want a regular pull-up. then i want to deadlift 200lbs (im at 175lbs now). small dreams, really… :)

  2. Meghan says:

    Multiple pullups, sub-29 5k run (and to not die running the half), sub-8 2K row, a freestanding handstand and urrrmmmmsomanyotherthings. 300 pound deadlift. Yep.

  3. rachel says:

    I’ll join the 5k bandwagon: 26 min
    MUSCLE UP
    DL 200
    Finish the half marathon

  4. melanie says:

    HSPU

  5. Jonah says:

    Drew, that bodyweight kipping pull-up is right around the bend. If you ever want to work on it with me I’d be happy to (try) and help. P.S. This was an old tradition but I’m brining it back: I buy you a drink when you get one.

    My goals: Beat my Cindy PR (13 rds 3 push). Press 100+ again. MUSCLE UPS. Be able to do muscle ups from full extension on the high hanging rings. That would just be…awesome.

  6. Todd says:

    Do a legit jerk (catch it with my arms locked out) with a weight that is greater than my push press max.

  7. Anna says:

    sub 2 minute 500 m row. Run the NYC marathon without dying or injury courtesy of CFE and CFCC.

  8. tony says:

    Beat rachel in out bet on September 18th

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