S/S/S:

Sumo Dead Lift

4X5, 1X5+ @ 70% of 1RM (set 7 Apr)

WOD:

10 min skill practice on both…

Hand Stand Walk

followed by….

Ring Hand Stand Pushups

Videos courtesy of Gymnastics WOD.   In this series, Coach Carl Paoli breaks how to Tuck Up to Handstand on the Rings and different ways to wrap your legs on the straps quickly and securely.

In this first video, Carl demonstrates how to tuck up, straddle up, and then wrap your legs around the straps. Instead of using Rings, the first progressions is to practice this movement with weights anchoring the straps to mimic the rings, but with more stability in your base.

Once you’ve mastered getting inverted on the rings with the Tuck Up to Rings Progressions, it’s time to move onto the next step to get your Handstand Push Up with Coach Carl in this progression series.

In this video, Carl demonstrates how to use the straps as assistance for your Handstand Push Up by using the weight plates again as a static base. Carl also breaks down the Handstand Push Up movement with both types of leg wrap around the straps. Keep practicing this on the plates until you’re confident with the Tuck Up to wrap and are able to push up out of the hole in a controlled fashion into a stable handstand.

In this video, Carl demonstrates how to perform the Handstand Push Up on the rings with the band as an assistance as well as still using the leg wraps he had practiced on the weight plates. Carl again breaks down the Handstand Push Up movement with both types of leg wrap around the straps and strategies to use the straps as an assistance.

S/S/S:

Back Squat –

10@60% of 1RM, 8@65%, 6@70%

Front Squat –

5@60% of 1RM, 5@65%, 5@70

Spend no more than 90 seconds between rounds.

WOD:

For Time:

1000m Row

50 Pull Ups

800m Run

Post time to Comments

In case you didn’t hear, May is Fitness Month!  Check out all the events going on at the Bryant Fitness Center

Personally, I’d love to see a JSCF win at the Powerlifting meet,…but that’s just me….

Congrats to all the teams who participated int he 2015 EOD Warrior Fitness Challenge, and big shout otu to Coach Ed for putting on a great event!

S/S/S:

Press

5×5

Add 5lbs from last press workout(27Apr)

Post weight used to Comments

WOD:

6 Rounds For Load

1 Power Snatch

3 Overhead Squats

rest as needed between rounds.

Post heaviest successful round to Comments

Video courtesy of Tamara Edwards.  Your complex will look like this.  Perform one Power Snatch.  Once locked out overhead and standing with hips and knees locked out, begin 3 Overhead Squats.  Try to increase weight each round.

Last chance to register for the EOD Warrior PT Challenge!  It goes down Saturday morning!  Get a team together and represent!

S/S/S:

Bench Press

5×5

Add 5lbs + from last workout(17Apr)

Post weight to Comments

WOD:

3 Rounds For Time:

20 Cal Row

10 Pull Ups

10 Alternating KB snatches (53/35)

Post Time To Comments

S/S/S:

If missed Mon – Wed, complete here.  Otherwise…

10 minutes to practice Muscle Snatch Triples.

Work up to 85% Snatch 1RM

WOD:

4 Rounds For Time:

1 Muscle Up

5 Power Cleans 185/135

50 Double Unders

Post time to Comments

Scaling Options:

Muscle Ups – 3 burpee-to-kipping pull ups

Power Clean – shoot for 75% of 1RM

Double Unders – 2:1 Single Unders

Channeling the power of the hip can be tricky when it comes to the muscle-up.

“I think that most people understand you’ve got to have a good amount of pulling strength, full range, and a deep dip with a great amount of dipping strength. I think getting the hip involved to learn the kipping muscle-up is a little bit more complicated,” says gymnast and CrossFit Santa Cruz coach Laurie Galassi.

To help athletes understand how to get the hips involved, she has them lie on their backs, pull their knees into their chests and then explosively open their hips with their butts as high as possible.

“Imagine if you could freeze your hip at the height it’s at right now and sit yourself up over your hip—kind of like a reverse Slinky going up the stairs,” Galassi explains.

The next drill has a couple of prerequisite skills: an ability to hold yourself at the bottom of a ring dip and to stabilize yourself at the top.

“We’re going to take the explosive hip opening and put it on the rings,” Galassi says. “The goal is to activate that hip and get a boost out of it.”

Video by Hollis Molloy.

S/S/S:

Deadlift:

Beginner: 1×5, 1×5+

Add 5- 10lbs to last week

Intermediate: 5RM

Shoot for added 5 – 10lbs from last 5RM

WOD:

For Time:

2 Split Jerk (225/155)

800m run

4 Split Jerk (225/155)

600m run

6 Split Jerk (225/155)

400 m run

8 Split Jerk (225/155)

200 m run

Post time to Comments

Scaling Options:

Split Jerk – use 75% of 1RM

If you can’t run, do 250M row for every 200M run

Video courtesy of Technique WOD.  Coach Doug Larson going over finer points of the split jerk.  Today, make a point to push yourself under the bar rather than pushing the weight up.

S/S/S:

Back Squat

5×5

Add 10lbs + from last workout(14Apr)

Post weight used to Comments

WOD:

7 min AMRAP

Burpee/ring dip/sit up

2 min break, then…

7 Min AMRAP

Burpee/box jump(24/20)/sit up

Post combined total rounds/reps to Comments

Burpee/ring dip/sit up = Drop down for a burpee, get up, do a ring dip, drop down, do a sit up.  This equals one round.   Burpee/box jump sit up = Drop down for burpee, get up, jump on box, jump off, do sit up.  This equals one round.

pic courtesy of CrossFit Suspension

SPREAD THE WORD!  Our next On-Ramp starts Tuesday, May 5th.  If you know someone interested, have them see Coach Sherri at the Warrior PT tent, or click on the above pic to get all the info for on-ramp and submit an email to our gmail account.

S/S/S:

Press

5×5

Add 5lbs from last press workout(13Apr)

WOD:

Every 2 min for 10 min (5 total rounds):

10 Handstand Push Ups

1 Skin the Cat

Once you finish the reps for the round, any time left is rest until the next 2 min round starts.

If you are unable to complete the above rep scheme during the two minute round, when the 2 minutes is up, continue through and finish the round, then rest until the next 2 minute rounds starts.

Post successful round to Comments

Video courtesy of Team CrossFit Krav Maga.  The Skin the Cat can be done on rings or a bar.  Go to where your mobility will allow.

Scale Options:

For HSPUs – If you cannot perform ten, you will perform 7 handstands with a 5 sec negative, lowering your head to the ground, and then coming off the wall.

For Skin the Cat: Grab rings or bar, get fully upside down with arms straight and toes pointed to sky

Members from one of CrossFit 623’s teams during the 2014 EOD Challenge.  This years Challenge goes down this coming Saturday.  See coach Sherri to get your team signed up!  OR, if you don;t want to compete, we would love to have JSCF volunteers.  Again, see Coach Sherri or Coach Ed.

S/S/S:

Beginner: Deadlift: 1×5, 1×5+

add 5-10lbs to last week    

Intermediate: Deadlift: 5RM

Shoot for 10# heavier than last week

 Post weight to Comments

WOD:

For Time:

1.5 Mile Run

100 Burpees

Post time to Comments

So, as you can see on the map, we have a mile and a half path for you.  We’ll start outside of the Warrior PT tent, go right, turn left at the stop sign, take a left after the DV quarters, turn right onto Bong, go down until you hit Marauder, then turn around and come back.

Video courtesy of Gymnastics WOD.  This video came out back in 2012 for the CrossFit Open 12.1 WOD.  Watch the first 8 minutes to get some good prep points for being as efficient as possible for the burpees.  Face it, you’ll be coming into the burpees a bit tired, so let technique trump trying to go super fast.

S/S/S:

If you missed Mon – Wed, make up the S/S/S potion. Otherwise…

10 minutes to practice Turkish Get ups

Video courtesy of the CrossFit Journal.  Kettlebell guru Jeff Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.

WOD:

Every Minute on the Minute (EMOM) for 10 Min:

Odd min – 30 sec sprint on rower for calories

Even min – 1 Turkish get up per side(53/35)

After the 30 second sprints, rest the remainder of the time.  On the TGU minutes, after performing one per side, rest the remainder of the minute