Try to establish a new 1RM here...make sure to get
PLENTY of rest between these lifts. While you rest,
mess around with determining if it's your ankles or hips
that give you trouble in the bottom of the squat.
Thruster 1-1-1-1-1-1-1 reps
Yoga tonight at 6:00 pm!
A good number of you wear some type of wrist wrap for
many of the weight bearing excercises we do in the gym.
If it's because of wrist pain perform a few of these drills.
Don't let your "capacity to be awesome" be limited.
50 Air Squats
7 Bar muscle-ups
or 14 Pull ups and 14 Dips
10 Hang power snatch 135lb/95lb
3 Rounds
Sometimes, when we do multiple repetitions of pressing
movements we forget how critical it is to maintain a solid core. Forgetting to have a tight stomach, or a "hollow rock" position, increases the chance of putting too much load or strain on our lower back. Might be a good idea to wake up your midline by performing a few of the hollow rock drills before grabbing a pair of heavy dumbells.
Run 200 meters
7 Push presses, 50lb/35lb dumbbells
14 Ring rows
3 Rounds
See you CF'ing Yogis tonight at 6pm!
As fatigue sets in to your legs and shoulders from this
one make sure you protect your lower back!!!
Remember the proper hip mechanics when
moving your preferred load.
15 Deadlifts 155/105
15 Deficit push-ups (hands on 25
pound plates)
15 Box jumps 24/20
As many rounds in 12 minutes
Closed for one more day of rest. Celebrate another birth; the birth of Heidi!! Congrats to Parker and Amy. Beautiful work you two. Great lungs!
Easy active recovery with a little play and stretching today. Get a couple footprints on the wall with some mellow horizontal squats.
Here's a great piece from Dr. Starrett on an outrageously cool Christmas present and what it can impart to us. The awesome slack-line!
Rest
Great work yesterday everyone! Rest up and get ready for a low carb pre-holiday week of healthy eating.
Take some time and sit on a lacrosse ball (as in, on one side of your glutes then the other). Work the tight areas of your hips and quads with a ball and/or some easy stretches.
Celebrate the big win, Navy 17, Army 13...!
Super classic. Watch your handstand stability and if you're modifying, keep it as heavy as form will allow.
"Diane"
Deadlifts 225lb/185lb
Handstand Push ups
21-15-9 reps
And when you're done, those of you working on muscle ups, watch Keegan messing around with the transition. You are all so close!
Yoga manana at 6:00pm! Bring your mat, or we'll have a big blue padded one for you.
Rest
Hydrate and get your food prepped for the beginning of the week. Then get a nice walk or bike ride in before the next rainy patch hits.
Note:
Yoga on Wednesday!
Lower that carb intake. Remember, the hydrostatic testing truck will be back in February.
Happy B-Day Shammi!
Perfect rainy day for some Oly liftin'.
Snatch
3-3-2-2-2-1-1-1-1-1 reps
Make sure and get in some good mobility work. Here's an instructive piece by Kelly Starrett covering internal shoulder rotation and recognition of movement patterns.
Old school lift in this WOD. Check out the video of the movements, then watch your backside...
400 meter Run
20 Burpees
15 Two-hand dumbbell Bent over row, 45lb/25lb DB’s
5 Rounds
Here's a recent piece on ketosis from Dr. Attia. Great detail as usual, on a critical subject. Important not only for performance but general health and weight control.
Join us at 6:00pm for a great yoga stretch with Sonya!
Rest
Great job by all the long run crew yesterday! A couple more will be catching up on that one today.
Reminders:
Stay/get-back-to low carb!
Check out the December holiday schedule on the board.
CPR class on Tuesday (not too late to get in!).
Yoga on Wednesday at 6:00.
More deads, more mods. Take it easy on that back and make sure to get a good post WOD stretch on your hammies. Wall squat!
"Ralph"
8 Deadlift
16 Burpees
3 Rope climb or 9 rope pulls
600 meter Run or 800 meter Row
4 rounds
And they may look funny but we want you to consider the serious side (in a humorous way maybe). We need to "have the talk" with our loved ones and friends about the reason for Movember.
Reminders:
Yoga at 6:00p tomorrow! De-stress before your cook-and-eat-fest.
Saturday is the long run/ruck/burp/pull. We'll have several chopped versions for you.
Happy Birthday Denise!
Rest
Work on your tight stuff with a visit to K Star. He's got a great piece on shoulder work here.
Check out some great alternatives for Thursday's get together.
A little Westside/Oly day. Take a look at a preview of the warm up we all should have dialed in for this work. If you have the CFJ subscription (which you should!) refresh with the full vid here.
Split Jerk
2-2-2-2-2-2-2-2-2-2 reps
Here's a cool video to fire you up. Get deep under that bar.
Smoked from the election? You need a little yoga at 6:00! Don't forget a mat!
Rest.
You all were great yesterday during the hero WOD, it was like army ants attacking! The effort was motivating and entertaining. It was "No stone unturned", and "you left it all out there!"
Now check out this video from KStar and get an idea of where your shoulder is best positioned. If you recognise a form weakness or lesser range of motion start using the band stretches more and stay on it.
Note for the week:
No yoga on Halloween! We'll be back at it on the 7th.
The calm before the storm, just sayin'. It'll culminate with a near Painstorm on Saturday. Take that well place rest day when needed!
Weighted Dip 3-2-2-2-1-1-1-1-1 reps
Yoga at 6:00pm. Relax.
Happy Birthday to our favorite bone cracker!
Cool fall weather and a beautiful day! Take the opportunity to get some good run efforts in. Watch that stride and don't overextend.
15 GHD Bench press or Bench Press
45/35 Bar
25 Back extensions
800 meter Run or Row 1000 meters
3 Rounds
Thanks again to all who made the event this weekend. For any who want, I'm sure Chris will be happy to run you through the workout on a slow-lift or make up day if you're so inclined; just be ready. All we need is one more team member to score over about 284 reps and our crew will beat the first place team!
Notes:
Yoga/mobility at 6:00 on Wednesday. She's dialed it in for us and it is ree-laxing.
Get ready for a pre-Thanksgiving month of low-carb / Paleo press! We start on Thursday.
Do this scary and wicked couplet, Halloween style.
10 Squat clean
20 Box jump 24/20
3 Rounds
15 min Cap!
Great efforts around here on the rings lately. Keep 'em coming!
Yoga at 6:00pm. Bring a friend if you like, then reeeeelaaaax.
"They say it's your birthday, da da da da dum...!" This Saturday when you're slayin' the FF, remember to thank this youngster!
21-15-9
GHD Wall Balls 10lb/6lb or Abmat WB's
Wallball "2-fer-1s" or Wall Balls 20lb/14lb
Another players' choice day.
Weighted pull-ups 1-1-1-1-1-1-1
Or
Row 5000 meters
Here's another nutritional piece by Doc Attia about several interesting topics. He addresses (or has links to articles about) intermittent fasting, as well as ketogenic nutrition and performance diets. It tells an interesting story from the perspective of a serious endurance athlete.
Saturday we'll have a chipper that you can bring a friend to. And no, we won't smoke 'em for you! Let them have a great time.
You can also bring a buddy to stretch and relax at Yoga tomorrow; 6:15pm start time and $10.
Rest.
Preferably in a face up position. Even the "corpse pose" will do (reminder, yoga on Wednesday!).
Then, while enjoying a game or two, catch up on a great piece from K. Star involving the "upstream-downstream" concept of attacking tissue pain. It's a great philosophy for working with almost any area where you have a strain.
Feeling the heat? Rest up!
Should be a beautiful day to get outside and go for a ride or take a walk early, then settle in with a little N-F-L (give us our refs back!).
Don't forget to buy a yoga mat if you're coming on Wednesday!
Today's dose, quick, classic and good for what ails ya. Unless you have that um, rash thing.
Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats
Remember, yoga starts at 6:15 on Wednesday. Come stretch your guts out. (And bring your mats...!)
Rest.
Get stretched. Check out the last few days from the Mobility WOD and see what might work for you, specifically this article about the use of ice for swelling related to injury.
It's a loaded topic and some of the posts questioning the position are well stated. Use it as YOU like, for temporary relief immediately post injury or post workout to prevent hyperthermic inflammation. Watch for more info on this when additional research (as some of the excellent referenced material in the post) emerges.
Be it "power snatch from the high hang," or a much lighter weight, do it safely and remember the words of the inimitable Coach B., "stance-grip-position of the bar!" This is a perfect day for a Burgener warm up along with some reverse-hypers!
"Isabel"
30 Snatches 135lb/95lb
(Use 95 pounds, 65 pounds, or pvc if it'll help your form!)
Rest for about 5, then finish up with a mile run or a 2K row.
Then here's a link to K. Star's part two of getting your midline in line with Jill Miller, guts first today.
This Friday evening we'll be hosting an Oly lifting clinic with Coach Eric Burkhardt. He has years of experience working with the Oly lifts and elite level athletes from UCLA to public safety pros. The times and cost will be up tomorrow. It'll be for a small group and if you want to work on your technique this is definitely for you.
Rest. Do something with your kids, or your friends' kids! Jud shares with us how to save room in your luggage. Kids make excellent workout gear.
Great work yesterday on the lift and boogie. You guys all impressed. Especially Crystal and V. over in the quiet corner!
Here's a cool little discussion of rehab progression ala K. Star. It's a sound description of a path to recovery (also a description of some types of CF programming). Watch!
Starting to feel like you were in the competition last weekend? Wish you could do all these WODs in three days? Um, maybe not. How about a more realistic number of pull up reps in this? Beside watching the vid below it's just another option to tailor this to your current strengths.
Here's an outstanding HQ video with K Star discussing pull up mechanics. We work our shoulders so much around here this should be a must-watch for all.
Regionals Event #4
For time:
50 Back squat (135#/95)
40 Pull-ups
30 Shoulder-to-overhead (135#/95)
50 Front squat (85#/60)
40 Pull-ups
30 Shoulder-to-overhead (85#/60)
50 Overhead squat (65#/45)
40 Pull-ups
30 Shoulder-to-overhead (65#/45)
Some of you may not have seen this unfolding in the news recently. Today from 2:00pm to 11:00 at Hot Off the Grill (Bolsa Chica and Heil) all of the proceeds will go to the family of Austin Brashears who passed away in New Zealand last week. Please consider grabbing some chow there today. Thanks guys.
A nice heavy day. You can do a couple more sets than this but make sure you take small weight increases once you get into unknown or unfamiliar territory. Use squat racks if you have any doubts. Whatever you safely end up using, go deep!
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Friendly reminder from Mobilitywod.com on how to be friendly to your hips. Open those things up whether it's with Yoga, MobWOD or Trigger Point work.
Good day for mods if you are still working on that climb technique. Rope pulls (3:1) or pull ups at (10:1) will do also. We'll work on getting your shoulders nice and warm before you start.
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
Mod the push ups if needed and here's a recent reminder from the K-man re: shoulders and elbows.
A day for a short metcon maybe? Get in some time on that skill you've wanted to improve. Check out K. Star's recent piece on the transferability of the moves we perform, keeping in mind his "practice makes permanent" concept. Then whatever you do, seek your best form and open those hips.
Deadlift 1-1-1-1-1-1-1 reps
Here's an interesting piece on simply walking. Not the "calories in calories out" buffoonery but just plain walking as a normal part of our lives.
If you're running the race Saturday, no more runs this week. A short one or two miles today if you are dying to run and missed yesterday (AND NOT running the race). Or you can do the flavor of the day:
Annie
50-40-30-20-10 Reps of:
Double Unders
Sit Ups
We've seen a lot more solid warm ups and general mobility work lately (here's another good one from K Star). Keep the trend going and enjoy the rewards!
