“These (Gymnastics) improvements are not always as obvious as a 10-lb. snatch PR, and gymnastics training is often frustrating because some skills seem so difficult as to be impossible. But small improvements provide a subtle yet rock-solid foundation for every aspect of your training, and there’s value in using appropriate progressions and spotters to work toward difficult skills. Even if you never achieve a planche or lever, working on these skills can provide dramatic increases in strength, control and body awareness—and with enough effort, dedication and consistency you might indeed find yourself in your first planche.”
Gymnastics: The Long Journey Worth Taking
Handstand pushup skill work
A. Handstand Push Up Progression Pt.1 (click here)
B. Handstand Push Up Progression Pt.2 (click here)
Liz working on the barbell complex in the 4:15pm class.
For time: alternating between bb complex & row
5-4-3-2-1 reps for time:
Barbell Complex= 1 power clean + 1 Front squat + 1 shoulder-overhead (105,155)
25-20-15-10-5 calories on rower.
EX: 5 reps barbell complex, 25 calories, 4 reps barbell complex, 20 calories, ext..
*scale to a weight that is challenging enough to do single reps, but not so heavy to fail reps. Ex: advanced: 105,155. int: 75,115. beg: 35/45, 75/85
Ib, Felicia, and Leah having fun with the sled push in the 5:15pm class.
Teams of 2 alternate through these movements/stations for max distance/weight & reps:
Each station will be completed for 1 min, with a 1 min rest after each station.
Rotating through for 4 rounds total/24 min, including rest.
station 1: Sled push 25m. down, 25m. back.
Team chooses load before beginning to accomplish max weight moved. (score= distance x weight)
*its up to the team to decide on how they will push the sled/take turns/etc. to accomplish high score for their team. One weight for the whole minute.
station 2: Double-under Jump rope max reps.
Only 1 partner working at a time.
station 3: Toes-Bar.
*scale accordingly with knees-shoulders/chest/hips.
Only 1 partner working at a time.
Lauren, a member of 3 years, had a baby and now she is back into her fitness routine at 6am in the morning.
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups UB
Post number of pull-ups completed for each round.
A. Clean (power and full) + Jerk skill work.
B. EMOM x 10 min. Clean and Jerk
*add weight ~Every Other Minute
Begin with 2-3 reps the first few min, then as weight progresses, do fewer reps.
Build to a solid heavy single by the 10th min.
Sat. June 13.
8-10a: open gym.
10-11a: olympic lifting.
10a-2p: Fundraiser car wash!
Sun. June 14.
A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
A. Row Technique
B. Each distance for time, with 2 min rest between efforts
Soner working on dips in the 4:15pm class.
Back to a normal schedule
21 Dips, 21 Hang power clean (95/135#)
15 Dips, 15 Hang power clean
9 Dips, 9 Hang power clean
Emily working on deadlifts in today’s WOD.
Alternating OTM EMOM:
Repeat through for 5 rounds/15 min.
Record pullups/assistance, deadlift weight, DU for each round/total reps
Min 1: 5 strict pullups (challenge yourself with these, but NOT to failure)
Min 2: 5 Deadlifts @70-75%, no more than F:225#, M: 315#
Min 3: Max DU in 50 seconds. *Goal is 50 reps.
CrossFit friends, Paul W. and Ken, are working together to accomplish ‘Running Karen.’
2 person team WOD, running ‘Karen':
600m. Run (both partners run together) *scale run as needed for beginners/less conditioned.
150 Wall balls 14#-9’/20#-10′ (1 person working at a time, slit reps however)