August 2014

Sunday Aug 31st

Skill

Rowing and Thrusters

Rowing Commandments

  • Don’t grip too hard – Don’t hold on so hard to the handle. Keep enough grip to not lose the handle, but also not so much that you wear out your hands, have achy forearms, and tear up your palms.
  • Drive with your legs – Rowing is mostly about your legs. Despite your natural instincts, your legs are far stronger than your arms and should be doing the vast majority of the work. Your quads and booty should be toasted after a hard rowing workout.
  • Legs, hips, arms, arms, hips, legs – This is the sequence of rowing. If you reorganize this list, it doesn’t work.
  • Drive straight back – If you feel yourself lift off the seat, or tragically, you pop off the seat and land on the rail, it is because you are pushing UP instead of back. Push straight back.
  • Don’t let your butt go solo – Don’t shoot your butt back first. Keep your core engaged throughout the stroke; the angle of your back should not change as you drive with your legs. Said another way, the handle should travel in sync with your seat for the initial leg drive portion of the stroke.

 

Thrusters

  • Drive through your heels - as soon as you come onto your toes, you have nothing to push off against and instantly lose power.
  • Use your hips and legs to help generate power to get the bar overhead.
  • Have active shoulders at the top of the lift and don't leave the bar in front of you when it's overhead; pull it back over your heels.

 

Metcon

Half Jackie

500m Row

25 Thrusters

15 Pull Ups

7 Min Cap



 

Rest 7 Minutes

 

Max Distance Row in 7 Mins

 

 

 

Resources

Understanding Volume and Intensity via Tabata Times

Continue Reading

Saturday August 30th

 

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009

in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

Daniel is survived by wife Jenni and daughter Jojiye.

 

Metcon

Hero WOD

"Danny"

 

20 Min AMRAP

30 Box Jumps

20 DB or BB Push Press

30 Pull Ups (Band NO KIP)
 

One partner working at a time

Continue Reading

Friday August 29th

Mental Toughness

"OPT Repeatability Test"

3 Rds Max Effort

Row 250m

10 Kettlebell Swings

10 Burpees

10 Kettlebell Swings

10 Burpees

10 Kettlebell Swings

Row 250m
 

Rest 12 minutes between rounds

Continue Reading

Thursday August 28th

Skill

Hang Power Snatch

The Burgener Warm-Up

 

  1. Down and Up
  2. Elbows – High and Outside
  3. Muscle Snatch
  4. Snatch Land
  5. Snatch Drop

 

Skill Transfer Exercises

 

  1. Snatch Push Press
  2. Overhead Squat
  3. Pressing Snatch Balance
  4. Heaving Snatch Balance
  5. Snatch Balance

 

Metcon

16 Min EMOM

 

Odd: 3 Hang Power Snatch or 6 DB Snatch (3 Each Arm)
Even: 3 BB Front Rack Lunges or 6 DB Lunges
 
Resources
Potatoes Are Not Evil via Breaking Muscle
 
 
 
Continue Reading

Wednesday August 27th

Strength

Box Squat

8x2  60 Secs Rest Between Sets

  • Shoes off
  • Sit back and come  to complete stop on box
  • Maintain tight core
  • DO NOT ROCK ON THE BOX

 

Core Work

5 RFQ

 

KB Supported Dead Bugs Hands – 30 seconds

KB Supported Dead Bugs Feet – 30 seconds

Side Plank Reach Throughs – 5 Each Side

L Sit Hold Max Time

 

Resources

CrossFit For The Aging Athlete via Robb Wolf

 

Continue Reading

Tuesday August 26th

Skill 

OHS

  • Use a snatch grip. Grip is 8-9 inches outside of shoulder.
  • Bar should be directly above shoulder, hips, and heel at the beginning of the movement.
  • Stance should be shoulder width and weight should be on her heels.
  • Shoulders are active
  • As you descends, you sit back and down onto her heels.
  • You ascend by driving through your heels.
  • Back is arched during ascent and descent.
  • Torso stays upright during ascent and descent.

 

Metcon

5 Min AMRAP

 

 

5 DB Thrusters
5 Sit Ups


 

 

Rest 4 Mins

 

6 Min AMRAP

 

6 DB Push Press

6 DB Step Ups

 

Resources

Bad Sleep Do's and Don'ts via Marks Daily Apple

Continue Reading

Monday August 25th

Strength

Hang Power Clean

20 Mins to work up to a Heavy Triple

 

Metcon

Helen

3 RFT

400m Run

21 KB Swings

12 Pull Ups (Band but No Kip)

14 Min Cap

 

Resources

Row Row Row Your Boat via Breaking Muscle

 

Continue Reading

Sunday August 24th

 

Strength

Deadlift

8 Min EMOM

3 Deadlift (No Touch and Goes)

 

Rest 5 Minutes

 

Metcon

15-12-9-6-3

 

DB Renegade Row (no Push Ups)

Dips
 
 

Resources

Grit via CFLA

Continue Reading

Saturday August 22nd

 

METCON

Partner WOD

 

Teams of Two




Max Cal Row in 10 Minutes (Switch Every 10 Cals)

1 Minute Rest

Max Burpees in 5 Minutes (Switch Every 10 Burpees)

1 Minute Rest

Max Wall Balls in 10 Minutes (Switch Every 10 Wall Balls)




 

Resources

Is CrossFit The Enemy via Nick Barringer

Continue Reading

Friday August 22nd

 

Strength

Front Squat

20 Mins to work up to a Heavy Triple

Rest 5 Mins

 

 

Metcon

10,8,6,4,2

 

Front Squat @ 50-55% of the Heavy Triple

TTB

Box Jump Overs

 

Cash Out

500m Row

 

Resources/Topics

Underrated via CrossFit 77

Continue Reading

Pages