10 minutes of Pistol practice
AMRAP in 18 minutes of:
100 meter Lunge
10 Tire Flips (jumping over the tire with each flip)
30 Double Unders
30 Burpees for time
Have you been having lower back pain? Check out this short clip on the pelvic fault while squatting and how it may be causing your pain. If you have even a minor fault in a regular squat, the pistols we do today will absolutely magnify that fault. This video is definitely worth your time today, please check it out!
[youtube height=”450″ width=”900″]http://m.youtube.com/watch?v=INBY84sqrR0[/youtube]
5 Rounds for time of:
800 m Run
20 G.I. Jane
I know this is a WOD to “cherry pick” out of, but you will greatly benefit from it and you will not regret doing it once you are finished. Make sure to choose a bar where you still have a challenge completing the pull up. This is a great WOD for those of you who are still gaining strenght on your strict pull up as the G.I. Jane includes a jumping pull up. Please make sure to get this one in as the snow will be flying soon and we need to take advantage of the dry roads while we can!
Here is a video to help you get pumped up for such a challenging workout!
[youtube height=”450″ width=”900″]http://m.youtube.com/watch?v=HNjB8mobAfY[/youtube]
10 minutes of Muscle Up Practice
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Want some extra tips on how to finally get or improve your muscle up? Check this out:
[youtube height=”450″ width=”900″]http://m.youtube.com/watch?v=QjgCMuqNN1s[/youtube]
Something I would really like to start discussing with everyone is the importance of rest days. You should be taking one at least every 3-4 days to ensure your body has time to rebuild everything we are working on in our WOD’s. Rest days don’t have to be spent on the couch, but shouldn’t be so “active” that you might as well count it as a WOD day. Read this article written by Nuno Costa at CrossFit Invictus about his views on rest days. I think he has a great perspective. More to come!
Push Press 5×2
Then, max reps at 30% of 1RM
Row 1000 meters, followed immediately by 21-15-9 of:
Kettlebell Swings (2/1.5)
3×15 GHD Sit Up
3×15 GHD Hip Extension
Here is a great video by one of CrossFit HQ’s finest, Josh Everett, discussing how to properly use the GHD (Glut-Ham Developer) machine.
[youtube height=”450″ width=”900″]http://m.youtube.com/watch?v=0hHkafYHamQ[/youtube]
Mini-WOD: 3 Rounds for time of:
Run 1 mile
Row 2000 meters
Run 1 mile
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
30 Toes to Bar for time
This video is just for our KID athletes- a little “Fitness Lonnie” to get you excited for your Sunday workout!
[youtube height=”450″ width=”900″]http://m.youtube.com/watch?v=POuzBkobZQE[/youtube]
Have you been looking for a fun mud run/adventure race? Check out the Core Challenge in Casper, WY, August 23. Go have some fun in the mud getting your fit on for a good cause!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Did you know it is like Christmas for CrossFitters? That is right, it is the start of the 2014 CrossFit Games! Want to watch some live or archived footage of these amazing athletes? Check out their Youtube channel!
[youtube height=”450″ width=”900″]http://m.youtube.com/user/CrossFitHQ[/youtube]
Dead Lift Max Day!!!
AMRAP in 14 minutes of:
400 meter run
3 Muscle Ups
6 Snatch (115/75)
I hear you guys are sick of me making you run. Too bad for you, it is not going to change until the snow flies, and I have your best interest in mind! Let’s kill some running goats together, shall we? Check out this video from the CrossFit Journal discussing Pose Running. It is challenging to learn, but will greatly improve your efficiency, thus increasing your speed (and decreasing your time running during WOD’s!).
400 meter run for time!
100 Double Unders
10 Front Squats (135/95)
50 Double Unders
8 Front Squats (155/105)
25 Double Unders
6 Front Squats (185/135)
This one is so much fun you will have to come in to find out what it is!
Watch this video to learn how to maintain midline stability during double unders. May seem like overkill, but it will turn you in to a more efficient beast during double unders as well as translate stability in your core to other movements. Lastly, to our athletes with, ahem, bladder issues, this is a great fix for any wetness issues! I tried it yesterday and it was like magic.
The grass fed beef sale brought to us from Teton Waters Ranch was a huge success! Be sure to watch for posts in the future stating when they might be coming back with more great deals.
Push Press 7×2
AMRAP in 15 minutes of:
2 Rope Climb
Bear Crawl length of pull up rig
10 Box Jumps (24/20)
Lunge back length of pull up rig (back to ropes)
***Something to focus on today from Coach KJ: The bear crawl is going to mess you up in this workout! Try to take two deep breaths before tackling the box jumps. I would like for you all to experiment with resting on top of the box instead of on the ground staring at the box. Practice rebounding off the ground between each repetition. Keep your chest high, gaze forward, and body as close to the box as you can to increase efficiency.
500 m Row COOL DOWN
Want to learn a couple variations of the bear crawl so you can crush the WOD? Check out this video on how to do a traditional bear vs. a gorilla style bear crawl.