October 2013

Monday, October 21st

Strength

Turkish Get ups 

 

Metcon

"Sitting Cindy"20 Minute AMRAP 

5 Pullups 

10 Push ups

15 Sit ups

*Scale pullups with ring rows

 

Post rounds to comments. 

 

ARTICLES/ARCHIVES 

Are you recovering or are you just resting?

Fixing the Squat

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Sunday, October 20th

 

Spend some time on your mobility. Visit MWOD for additional exercises and stretches.

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Saturday, October 19th

Getting inverted - Nice job Tom and Kristin!

 

Strength

Heavy Sled Pulls

 

Metcon

"Hybrid's Mix"

21-15-9

KB Swing

Push Ups

Stand Up Step Ups with Plate

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Friday, October 18th

 

Skill/Strength

Handstand Practice

KB Deadlifts 10x5

 

Metcon

3 Rounds 

30 Wall Balls Unbroken

** 5 burpees every time ball hits the ground

Rest 3 Mins between Rds

Your score is amount of burpees you perform

Post total burpees to comments.

 

Resources/Links

CrossFit Journal - The Handstand

 

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Thursday, October 17th

Mobility & Recovery 

Squat Therapy

Couch Stretch

and

20 mins of running/rowing/swimming/biking

 

ANNOUNCEMENTS/REMINDERS

Don't forget about our Potluck Brunch and group WOD on Saturday. Everyone is invited to come to both. WOD is suitable for all levels and is complimentary. Session starts at 9:30AM. Brunch starts at 10:30AM. Hope to see you there! More info here

 

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Wednesday, October 16th

Ladies working their handstands 

 

Skill

Double Under Practice  

 

Metcon

20-18-16-14-12-10-8-6-4-2

Ground to overhead (GTOH) with plate

Walking Sandbag Lunge

5 Burpees after each round

 

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Tuesday, October 15th

Congrats to Coach EJ and Ossi who competed in this past weekend's Strong is Beautiful Competition at CrossFit Mettleworks. 

 

Strength

Strict Seated DB Press 5x7 60 Secs Rest

 

Metcon

 

10-9-8-7-6-5-4-3-2-1

KB Squat each side

Push Ups

Med Ball Slams

 

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Monday, October 14th

 

Ladies post-WOD

Skill

Rowing Technique

 

Metcon

5 Rounds for time

250M Row

10 Sandbag Zercher Squats

15 Sit ups

Sandbag carry 

 

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Links/Resources

Technique Tips from Concept2 Rowers

Crimes Against Rowing via Tabata Times

 

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Saturday, October 12th

Strength

Squat (focus on form and technique)

3-3-3-3-3

 

Metcon

15 minutes

10 DB Thrusters

10 Burpees

 

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Friday, October 11th

Skill 

Handstand Practice

DB Cleans 10x5 - 45 seconds rest between sets 

 

Metcon

AMRAP 10 minutes

15  Push Press

10 Weighted Sit ups

 

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