Happy 4th of July!

Amazing job tonight everyone! The C+J workout was a tough one, and you guys all did great - I know I did a lot of small coaching throughout, and you guys listened and responded really well. It's always more fun as a coach to have a group that is willing to work on their stuff and get better!

Your homework for the next couple of days is simple - MOBILIZE! It's been a tough few days this week, and on top of that many of you have added the extra work for comp club on top of that, so take a couple of days to spoil your body.

Saturday we will meet at Santa Clara. You should do the 10:00 class, and we will then have our workout at 11.

Enjoy your 4th of July holiday!

Mickey

I hoped everyone had a relaxing weekend! Saturdays workout was very well done by everyone...although it did point out that rope climbs and handstands are something most can benefit from practicing more! The next few days are going to be great ones at the gym - Taz has some really cool stuff planned.
The homework for the next few days:

Monday

Ring swinging support holds (see http://www.youtube.com/watch?v=357JIuFF4-Q)

4x30sec, rest 1+ minutes between rounds

This is a classic gymnastic based shoulder and core stability exercise that sounds pretty easy but is very challenging. Make sure you watch the video, and note the external rotation the gymnast holds, as well as the tight core position, and that you take enough time off between sets so each effort is a strong one.

Tuesday

This will be your mandatory class for the week! It will be a testing day that I'll leave as a surprise for you to see on the website, but you'll also need to do the following work in addition to the daily WOD:

4 rnds:

15 GHD situps

30 sec superman hold

If you are not proficient at the GHD sit-ups, you MUST talk to a coach first - if you do these incorrectly you can hurt your lower back and your abs will be out of commission for awhile!

Wednesday

GROUP HOMEWORK

15 min muscle snatch work

+

AMRAP 15 min:

5 C+J 135/95

rest 30 sec

This is the work we'll be doing together at San Jose at 5:30.

If you have any questions please let me know!

Mickey

Great job tonight everyone! Hopefully everyone felt like they got a little better at their snatch.

Homework for Thursday:

Accumulate 5min in a bridge

* make sure your back is in the appropriate extended position, not broken

http://gymnasticswod.com/content/bridge-progressions-pt1

http://gymnasticswod.com/content/bridge-progressions-pt2

Accumulate 5min in a plank

Friday's class is the weekly mandatory class - attend one of those sessions.

Saturday's class is also mandatory (yes, I remember several of you are out of town!) and IS IN REDWOOD CITY! Afterward we will do the following workout:

10 Rope Climbs

Rest 2min

5 Power Snatch (95/65)

5 Chest to bar pullup

AMRAP 5min

Rest 2min

10 Deadlift (135/95)

10 Air Squats

AMRAP 5min

Rest 2min

Handstand walk 30m

I will change the order a little because of the lack of ropes at RWC, but everyone should be prepared to do them! (So bring shin/ankle/etc protection if you need it!). If rope climbs are still a challenge don't worry, we'll work on them!

Mickey

Just a reminder that tomorrow you should attend one of the classes and do the daily wod, and we will then meet at 5:30 for our comp club workout.
Bring your oly shoes (and wrist bands, etc) - we're going to snatch! Yep, I know you snatched today in class, but I'd like to go again tomorrow for several reasons. First, you should all be a little more comfy with the movement after practicing today, and so tomorrow we can work on fine tuning the things you worked on today (you did work on something today didn't you?!?). Second, I feel that working on lifts back to back days is an excellent way to improve your lifts - and it's something that as comp club members you can do!
And finally, I'd like to work on something specific tomorrow - catching medium/heavy lifts at a medium/deep squat. Most people can catch a light snatch as either a muscle snatch or a 1/4 squat power snatch and they can also catch a very heavy snatch in a full squat. But it's very difficult to catch a medium weight somewhere in between the two. We're going to hit that weight tomorrow by doing sets of 3 reps - less than your one rep max, and something that you shouldn't have to drop into a full squat to catch. We'll talk more about it tomorrow at class - see you there!

Homework!

Hi guys! First, this week let's continue with the Wednesday session. I know that this is a crummy time for some, but I haven't been able to come up with a better alternative...
Also, next Saturday we will meet after the 9:00 class at Redwood City. I'll be teaching the 9:00 class there, and we'll hold our session immediately afterwards.

Homework time.

Monday

50-40-30-20-10-10-20-30-40-50

Double Unders

* Each set is unbroken.

* Scale to less sets to make it achievable within 5-8min

This will be an important workout to test your comfort level with du's. Virtually every competition nowadays requires proficiency at them, and if its a skill that needs work we should know!

Tuesday

Wall Facing Handstand Holds - Opposite Tabata 10sec on/20sec off - 8 rounds

+

Every 30sec for 5min

7 burpees

Wall facing handstand holds are an excellent way to practice for the ultimate goal - handstand walks! You can either cartwheel into the hold (preferred) or do a wall walk into it.

Wednesday

Lifting session!

I will pick a lift I feel everyone should work on (I can be bribed if you have a favorite...)

* Work on technique and up to heavy 3 rep.

Then:

10min EMOM

2 reps of the chosen lift (moderate weight)

2 strict HSPU (make harder if this is too easy by using a deficite OR scale if too needed)

Thanks

Mickey

Great effort today!

A huge congrats to all of you for your work today! For many of you this was one your hardest days at the gym. First Garret gave you a long, hard warm up/workout/ab day, then the comp club wod was a chipper very much like a comp workout. Again, this was a good day to find areas to work on, whether it is movements, mental stamina to push thru a long day, or physical stamina to complete several long workouts - all things needed to be able to compete at the sport of Crossfit!

I post your homework for the next few days tomorrow. In the meantime it's time to practice another needed skill - recovery! Rest and relax and get ready for next week.

Coach Mickey

Nice job for those of you who were able to make it Wednesday! It was great meeting those I hadn't seen before, and I was able to start to get an idea of what level everyone is able to perform at.
Just a reminder that tomorrow morning (Saturday) you should attend the 8:00 am class at San Jose (yes, I know, it's early...) and we'll then have a workout at 9. The workout will involve some running, some pullup-type work, stuff on the rings...in other words, a little chipper!

Also, I would recommend that everyone think about getting involved in the NorCal Bro-down team challenge - its a nice relaxing way for everyone to get a little competition experience.

Coach Mickey