1 October 2013

HAPPY BIRTHDAY COACH T!!

Coach T specifically requested this wod for his birthday because he wanted to participate but is on the road.  So 31 Manmakers it is!  Happy birthday T, so glad you are part of our team :)

Coach T demonstrates weighted push ups

Warm Up:

Run 400m

3 sets max Plank hold

Squat Therapy

Hip and Shoulder Mobility

WOD:

31 Manmakers

Skill:  OHS

Imagine

Tomorrow we will not be wodding in the box, but rather (hopefully) participating in some way, shape or form in the Imagine Run.  For those of you not familiar with Imagine, it is an extremely well-run fundraiser put on every year in memory of those we've lost to suicide and in support of mental health.  Fighting the stigma of mental illness is one of their main priorities and they do a very good job of it.  The more we speak out about mental health, the less alone those suffering from it will feel.  Fight the stigma!

If you have not already committed to run or volunteer, I know that we won't turn away any offers of help along the Stott Mile.  Please email me (crystal@crossfitniverville.com) if you'd like to man our mile to cheer on the runners or hand out water etc.

Thanks to everyone for their support!  Good luck to all the participants.

Miss you Joe

27 Sept 2013

Warm Up:
Glassman
Hip & Shoulder Mobility

Skill Work:  OPEN GYM (15 MINS) - Use it wisely!  Pick something that needs working on or needs some more focussed coaching

A:  5 MIN AMRAP
5 Medball Cleans
10 Hollow Rocks

Rest 2 minutes

B:  6 MIN AMRAP
6 Pistols
12 Weighted Step Ups

Rest 2 minutes

C:  7 MIN AMRAP
7 DU's
14 Sit Ups

Score is total rounds of A + B+ C

26 Sept 2013

Warm Up:
3 rounds:
20 Double Unders
15 KB Swings
10 Supermans or GHD extensions

2 x 30 sec each side Sampson stretch

HIP mobility, roller work

Skill:
4 x 5 Push Up Work
Do these slowly with careful attention paid to spine stabilization and elbow mechanics.  Try the reverse hand position exercise for advanced.

Strength:  5 x 3 Deadlifts (incr weight)

WOD:

21-15-9
Snatch (45/35)/Wall Ball/Sit Ups

25 Sept 2013

Pick a Partner!

Warm Up:
Dynamics (high knee skip etc)
Burgener
Skill Transfer
3 wall walks
Calf/hip/achilles mobility

WOD:  12 MIN AMRAP
One blvd length resistance sprints (each)
10 total med ball throws to partner (across 1/2 width of blvd), after each toss you do a burpee
5 Push Jerks (bar must be cleaned into position, can be done at the same time if there are enough bars)

24 September 2013

Warm Up:
20 rounds 30 sec on 10 sec rest max m row

Strength:  10 x 3 Front Squats (70-80%)

WOD:
10 MIN EMOTM
5 OHS (155/105)/7 TTB
There is a 10 burpee penalty to be done at the end for each round you do not complete in the time frame

23 Sept 2013

Warm Up:
Tabata row
Shoulder Mobility Exercise (start at 1:35 mark)
Shoulder Complex


Skill Work:
3 x 5 Clapping Push Ups
3 x 3 Push Up to Elbow Position

WOD:

3 Rounds Circuit:
Bear Crawl t & b
Lateral parallette hopovers
In and out agility ladder
Lateral parallette hopovers (other way)
3 Muscle Ups/Jumping Muscle Ups (or 3 reps of couplet 2 pull ups grip strict/1 ring dip)

Cash Out:  3 rounds max strict Knees to Elbows (mod:  knees to chest)