Tuesday

WOD:
*review skill of deadlift, hang power clean, pushpress/pushjerk + efficiency techniques for wod
Alternating Tabata: 105/155#
Use same weight for DT.
20 seconds work x 10 seconds rest x 8 rounds (12 min total)
Deadlift
Hang Power Clean
Push Jerk

*REMINDER ‘DT’ RETEST WILL BE MONDAY JULY 7th!

Monday

As I progressed, I was really drawn to anything with a barbell. I started lifting heavier and heavier and with that I was getting stronger and stronger. I learned to be okay with someone calling me, “a beast” in the gym, something I HATED being called when I was younger. Now, it made me feel like a badass.
I knew my body was changing, and I loved it.

Why I Love My Legs

Thanks Wil Fleming from Force Fitness for conducting our Clean and Jerk seminar Saturday! Look for more from Wil coming soon!

Thanks Wil Fleming from Force Fitness for conducting our Clean and Jerk seminar Saturday! Look for more from Wil coming soon!

WOD:
A. 10-15 min handstand walk progression. box/wall/wall walk in
http://gymnasticswod.com/content/handstand-walk-progression-pt1

B. EMOTM x 12 min:
Odd: 45 seconds of handstand progression you can stay consistent with.
Box rock from side-side/kick up rock from side-side/ distance from wall-walk in.

Even: 10 tall box jumps (24/30)

 

Friday


WOD:

The ‘Position’: Bar Dips , Ring Dips
A. FIRST: show the ring dip, stationary dip, and box dip.

1. Box Dip: good posture, shoulders dip below elbow. 2-3 reps.
Move forward if proficient with Box Dip.

2. Straight bar:
A. static hollow body hold w/ external rotation. 2-3 rounds of a 10 second hold. Modification is having a box underneath the straight bar for raised floor.
If they cannot hold for 10 seconds, go back to box.

B. straight bar dip with press and needs more than green band

C. Straight bar dip with press and can use blue band or RX: practice 2-3 reps.
The dip should try to maintain external shoulders through the press into lock out.

3. Rings: static hollow body hold with external rotation (thumbs turned out at 11 & 1). 2-3 rounds of a 10 second hold.

4. ring dip with press (stay in hollow body) + pressing through with turn out as above. 2-3 rounds of 3 reps.*only allow a person to do ring dip or modified ring dip with band IF they can do a solid dip on bar with assistance & hold them selves on the static ring hold without failing.

B. EMOTM x 12 min:
odd: max dips in 30 sec.
even: 12 heavy russian swings (53/70#)

Thursday

“Now, I kind of like “Go forth and be badass.” You get to figure out what that means. Sometimes it’s badass to be strong and sometimes it’s badass to be kind, or vulnerable, or funny enough to put a smile back on someone’s face. Only you can figure out your brand of badass. And hopefully you’ll also figure out that you can be badass without being an ass. But somehow I’m confident that, for most of you, being a badass will translate into good things for you and this world.
Go Forth and Be Badass

What happens when you come to open gym and work on your weaknesses? You succeed. Sam's First time to kick up to the wall happened last weekend!

What happens when you come to open gym and work on your weaknesses? You succeed. Sam’s First time to kick up to the wall happened last weekend!

WOD:
A. 10 min. of Hang snatch skill work.
B. 10-12 min: Hang Snatch 5 rounds x 2 reps, increasing each round to a solid heavy double.
C1. Overhead Squat 5 rounds x 1 rep @ 70-75%.
C2. Between rounds of OHS, complete 5 rounds of 10 GHD/abmat sit-ups and 10 GHD hip ext/empty barbell good mornings.

Wednesday


WOD:
In teams of two, with only one person working at any time,
complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees

Tuesday

Wil Flemming from Force Fitness is conducting a 3-hour Clean and Jerk seminar at Hoosier CrossFit this Saturday the 28th. Advanced session in the morning and beginner’s session in the afternoon. For only $39 you’ll get expert advice to help improve your lifts! If you’re interested, click the link for hours, details, and registration!
Clean and Jerk Seminar

Many of you have felt the benefits of the Oly cycle, Anndras completion of the jerk is spot on!

Many of you have felt the benefits of the Oly cycle, Anndra’s completion of the jerk is spot on!

WOD:
A. 10 min. of Clean + jerk skill work (full lift)
B. 10-12 min: Clean and jerk 5 rounds x 1 rep, increasing each round to a solid heavy single.
C1. Back squat 5 rounds x 1 rep at 80-85%.
C2. Between rounds of back squat complete 5 rounds x 15 reps of GHD/abmat sit-ups.

 

Monday

 

June 23, 2014

WOD:
*review skill of deadlift, hang power clean, pushpress/pushjerk + efficiency techniques for wod
5 Rounds of ‘DT’ broken up into min work…
min 1/4/7/10/13: 12 Deadlifts
min 2/5/8/11/14: 9 hang power cleans
min 3/6/9/12/15: 6 shoulder-overhead

Friday

Photo: No need for a treadmill

WOD:
*review skill of deadlift, hang power clean, pushpress/pushjerk
+ efficiency techniques for wod
5 Rounds:
2 min Clock: 1 round of ‘DT’
12 Deadlifts, 9 Hang Power Cleans, 6 shoulder-overhead
1 min rest
*work on breaking every round up into: 11 deadlifts + 1 deadlift/8 HPC + 1HPC/6 S-OH