Monday/Tuesday homework

Time for a little testing! Many of you have been on various strength and aerobic programs, so over the next few weeks many of the homework assignments will be to get an idea of how things are progressing!

For Monday or Tuesday, your homework will be....

Row 2000m for time

The 2k piece on the erg is a common test. It's a great measure of strength, aerobic conditioning, and mental toughness! Make sure you warm up well, and include in your warmup some rowing sprints. Set the rowing machine monitor up to count down the 2k so we get an accurate time, and send me the results! If you know how to pull up the history on the rower, let me know your 4 500m splits too (if you don't know how to find that on the monitor, don't worry about it - I'll show everyone when we meet next).

Mickey

Saturday, Aug 9

This Saturday, we'll meet at the Redwood City gym for a workout that's a take on a recent Invictus wod - should be fun! For those that want to do the 9:00 class, use our wod as a warmup. Alternatively you can work on an aspect if your oly lifting since the class wod is a long, aerobic one!
Mickey

Monday April 7 Homework

do the following:

3 rounds:

MAX set C2B pullups (any style)

rest 1 minute

followed immediately by

50 HSPU

followed immediately by

3 rounds

MAX set strict pullups

rest 1 minute

Mickey

Monday homework

Your homework for Monday is a modified hero wod:

Strict Daniel:

25 strict pull-ups

Run 300

21 strict shoulder press (85/45)

ROW 800

21 shoulder press

Run 300

25 strict pull-ups

Scale the pull-ups with bands, NOT kipping! Try to find a scale that allows you to do around 10 pull-ups in the first round. Scale the shoulder press so you can accomplish the 21 in 2 sets max, for the first round.

Mickey

Monday Homework

First, apologies for not updating the blog more often - things have been so scatter shot for all our members with the Open workouts to plan around that there have been few general posts to make!

Time for some snatching! First, Make sure you get the class workout done! As a reminder, the regular NorCal class programming will always form the base of the comp club workouts. Everything else, the individual homework of squat programs, gymnastic programs, mobility, etc. is meant to fill in the gaps for each of you. But at the end of the day, you should all be good, general, crossfitters! And that's what the class programming achieves, so please make sure you're doing it!

For tomorrow, please handle your individual homework plus the following NCLab workout from a week ago:

30 Snatches 135/95

30 Snatches 165/110

10 Snatches 210/140

Obviously scale accordingly, but make sure you add weight throughout.

Mickey

Friday workout

For tomorrow, lets do some strengthy stuff....

10 minute EMOM max pullups

rest 5 minutes

10 minute EMOM max ring dips

Yep...it'll get pretty ugly towards the end (just a couple at a time...)

For Saturday, we'll meet at San Jose at 9:00, please come and do the 8:00 class - afterwards we'll do a second workout (and maybe a third....hehehe (evil laugh inserted here...)).

Thursday

Ok guys...time for a little longer metcon workout! For Thursday, lets do the NCLabs workout from today (that Miranda called Dre Day), a 20 minute workout in total:
NCLab. Week 23. Wednesday.

10 Min EMOM
10 Burpee Box Jump Overs 24/20
Don’t drop your number unless you literally can’t get 10 in the min (not can’t get 10 in 45 seconds)

4 Min AMRAP
5 DB Deadlift 45s/30s
5 DB Hang Power Clean
5 DB Push Press
Rest 1 Min
3 Min AMRAP
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press
Rest 1 Min
2 Min AMRAP
Rest 1 Min
1 Min AMRAP

Mickey

Tuesday homework

Thanks to Molly and Miranda for this one:
First, 10 minute amrap
5 burpee over box jump overs
7 thrusters (95/65)
5 pull ups

after resting 5 minutes
5 minute amrap
3 squat clean and jerk (can do squat clean thruster)  135/105
6 burpee over bar

These are very open-like wods!
Mickey

Monday homework

So your homework for Monday is....

10 rounds

10 toes-to-bar

12 wall ball shots

The goal is unbroken for each piece!

Mickey

Wednesday

We'll be meeting this Wednesday in San Jose, at our normal 5:30pm. See you there!
Mickey

Tuesday Homework

Tuesday we will be doing a strength day!

Your homework will be 5 sets of 3 rep heavy stiff legged deadlifts! See the video Miranda posted of the her, Molly and Annie Thorisdottir doing these on Sunday:
http://instagram.com/p/kNe6Y9TAFj/

As usual, if we have set up an individualized workout schedule for you than the ones I post for the group (gymnastic, etc), do that one instead of this posted one.

Mickey

Monday homework!

FIRST, HUGE CONGRATS TO JEN! She competed this weekend in the Moxie Madness comp and was amazing. Very proud! For those of you on an alternate program (for example, the gymnastic one I've set up for some of you), just continue that for this week. The following is for the club members that are doing extra WODs!

For Monday your homework will be to do the third wod from this weekends' Moxie Madness that our own Jen competed in! The workout is:

12 min amrap

10 deadlifts 205/155

20 double unders

60 yard sprint (done as 3 10 yard sprints down and back)

15 DL

30 DU

60 yard sprint

20 DL

40 DU

etc

Add 5 reps to each round for the deadlifts, and the double unders are always double the deadlift number.

WATCH YOUR BACK. Virtually every competitor this weekend rounded their back! BE SAFE!

I'll send out the rest of the homework later this week.

Because of the runs, this wod will take a little more room in the gym than usual - make sure you have the coaches approval to do this wod if you're doing it during class time!

Mickey

Jan 27 - 29 homework

Because all of our members have been busy doing their own individualized homework, I have not been updating the blog. But now that several members are starting to do some more traditional workouts (many from the NCLabs), I'll start updating here again!

Monday
The class workout is 3 x 3 front squats and 3 x 3 push press. In addition, you should do the following NCLab workout:
10 minute EMOM
30 seconds 5 power clean at 125
30 seconds 3 squat clean at 125
The goal, of course, is to go unbroken for the various sets! Get all 5 or 3 each time!

Tuesday

The class workout is a 20 minute AMRAP involving cleans, toes-to-bar, and wallballs...and the numbers programmed are perfect for you to try to get them UNBROKEN!

In addition to the class workout, do five sets of max effort HSPU (kipping is ok) from a deficit if possible (hands on 45 lb plates ideally, if that is too difficult, go smaller).

Wednesday

We'll meet in San Jose to work on muscle up work (getting our first one, or stinging them together!) and possibly do some oly lifting technique.

I'll post the rest of the week on Wednesday

Mickey

Homework

Homework for remainder of the week:

Tuesday

NCLabs workout

5 heavy sets of snatch, hang snatch, high hang snatch

You'll be limited by the high hang, so warmup appropriately 

Wednesday

I will be out of town this Wednesday, so we won't meet as a group

NCLabs workout

20 minute EMOM

Odd minute row for calories (20/15)

Even minute HSPU

Scale the row so it takes you roughly 35 seconds, but maintain your calorie number!

Friday

5k erg row

You have all been instructed on proper rowing technique - work this 5k as form practice, more than an all out time trial!

Saturday

We'll meet at San Jose (and hopefully they won't have another seminar!)

Mickey

Nov 19 - Nov 24

TUESDAY
THIS IS YOUR MANDATORY DAY!
Homework:
Alternate between
GHD Situps 20-20-20

KB TGU 4-4-4 (as heavy as possible)

* Rest as needed between sets
(We did this one a couple of months ago, and I'd like to see if it goes any better this time.)

Followed by

2 sets of 8 wrist pushups (band assisted) (see http://www.youtube.com/watch?v=NIeL0AYygiY)

(I know these are tough, but they really are very effective in developing wrist strength!)

 

 

WEDNESDAY

Let's spend some time working on the snatch (not too heavy, but working on technique), followed by a rowing workout. 

THURSDAY

Spend 20 minutes on shoulder mobility! Roll out with a lax ball, work external and internal rotation, etc. 

SATURDAY

We'll meet at San Jose.

 

Monday Nov 18 homework

Let's continue in the strength-y type work for your Monday homework:

Tabata pullups interspersed with Tabata pushups

20 sec pullups, 10 sec rest

20 sec pushups, 10 sec rest

20 sec pullups, etc

For 8 minutes (totaling one full Tabata for each movement)

Your goal - never drop off the pullup bar! (I intentionally put in the pushups so your grip strength can recover.)

Please email me your results! I'd like to see how everyone is doing in their pullup and pushups, since it was a serious weakness for many comp club members and I have been programming both in the homework.

Mickey

Week of Nov 11

Monday

Today's wod is a long, Hero one, so let's go strength-y in the homework:

5 x max pull-ups

5 x max push-ups

Tuesday

EMOM 5 minutes:

max L-sit on the rings

remainder of time doing double unders

followed after a 5 minute rest by:

EMOM 5 minutes

10 handstand hold shoulder touches (5 each hand)

Wednesday

Pull up, muscle up practice, with a short WOD involving both afterwards (pushups are in Thursday's class workout, so you shouldn't do too many on this evening)

Thursday, Friday

Leg TLC! The class workouts the last couple of days will have been tough on the legs, so spend several minutes with a foam roller on your IT bands, calves, inner leg and quads. Also use a lacrosse ball to roll out your hamstrings and glutes (this is easier if you sit on the ballusing a plyo box or hard chair)

Saturday

We'll meet in San Jose at 10 am, unless you hear from me otherwise!

Mickey

Homework for week of Nov 4

Monday

EMOM for 10 minutes

5 toes to bar

10 air squats

Your grip will be worked during the regular class, so the purpose of the homework is to continue that forearm work!

Tuesday

5 rounds

5 strict pullups

10 pushups

30 second plank hold

rest 1 minute between rounds

Wednesday

MANDATORY CLASS

We'll work on the 3 position snatch (mid shin, above knees, hang).

Afterwards, we'll do a classic CrossFit Girl named workout....that may involve snatches....

Thursday and Friday

Core stretch work! I'll review these Wednesday night when we get together.

Saturday

Another partner workout!

Mickey

Monday homework

Here's a quick one for everyone - good practice for pistols....taken from the NCLAb site:

8 minute Tabata (alternating)

Pistols

situps

20 seconds pistols

10 sec rest

20 sec sit ups

10 sec rest

20 sec pistols...

For the sit ups do regular situps (GHD sit-ups are too intense for this...)

Mickey

Homework for the rest of the week

Hopefully you were all able to do the toes to bar work! Right?
Here is your work for the rest of the week

Tuesday
Your shoulder should be a little tired from Mondays snatch, so lets finish them off with:
5 minutes shoulder taps (yes, like last week!) followed immediately by
Tabata push press 45/35 (ouch!)

Wednesday
MANDATORY CLASS
as a group we'll work on ring muscle ups, rope climbs, and double unders!
Expect a Tabata or two involving these!

Thursday
On your own, work on rebounding your box jumps! I know I usually preach stepping down (for your Achilles happiness!) but being able to rebound is a useful skill for comps...practice it!
Afterwards spend time on your ankle and calf mobility.

Saturday
From the NCLab workouts...ANGIE! It's a good one for our "Volume Saturdays", and it will go well with Wednesdays class workout! (trust me.....hehe....). Angie is 100 of each of the following: pullups pushups situps squats.

Mickey