You may have noticed that we have started to incorporate some of the workouts that are on the NCLab website! As we progress, these will start to be more and more common in your homework. Hopefully, those NorCal Crossfit members that wish to do more of the Jason, Pat, etc. type of volume and intensity (ie start following some of the NCLab programming) will find the Competition Club a good place to get it!
Here is your homework for the upcoming week (I may change this as the week progresses and details of the Lab workouts become available):
MONDAY
10 min EMOM 10 GHD sit ups
rest 3 minutes
10 min EMOM 10 GHD hip extensions
On
your sit ups, don't go beyond parallel on the way back, and on your hip
extensions, don't go too far down (that you lose lumbar tightness) or
too high (that you hyper-extend)
TUESDAY
5 minute
handstand hold with as many shoulder touches as possible. You can
perform these either facing toward or away from the wall. In a
handstand, pick one hand up and attempt to touch that hand's shoulder.
Alternate hands. If you need to come down, try to go back up as soon as
possible.
WEDNESDAY
This class is the mandatory one for the week
10 rounds:
10 overhead squats (75/45)
10 pushups
10 situps
The overhead squats will be from the ground, not the rack.
THURSDAY
spend
10 minutes on the foam or PVC roller concentrating on your legs, and
another 20 minutes stretching out your lower body (calf, IT band, groin,
hamstring). Hold each stretch for 2 continuoes minutes!
SATURDAY
The club will meet at REDWOOD CITY this Saturday. The workout will be:
"Linda" aka "3 bars of death"
10-9-8-7-6-5-4-3-2-1 of the following triplet
Deadlift at 1 1/2 times body weight
Bench press at body weight
Clean at 3/4 body weight
This
is an extraordinarily difficult old school CrossFit workout! it will be
even more so following Saturdays WOD. Please make sure you have
recovered from the class workout, and that you scale this properly!
Mickey
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