Upcoming Homework

Well, from today it looks like circle ups are something that we need to work on! Pulling and core strength should be a priority for many of you and I'll make a point of hitting these in the homework!

For tomorrow, your homework is:

Max L-sit - 5 attempts, with 3 min between attempts

For Saturday, lets meet at San Jose after the 9am class ends, so yu can either attend the 8 or 9 class beforehand. The workout that day will be:

10 minute EMOM

3 rounds of:

1 knees to elbows

1 toes to bar

1 pullup

Then after a break:

Death by 10m

This workout will be very challenging if you don't have your kipping movement for the knees to elbows and toes to bar down! The toes to bar work in the general class today should have given you an indication of how they will go Saturday, and we will review them a little before the workout.

As usual, any questions or concerns, please let me know! Feel free to leave comments on the blog! (Helen, feel free to call out anyone in particular on her core strength....)

Mickey

July 8th week

Saturday was a tough workout (anytime you start with 15 wall climbs...) but everyone did well. I hope everyone's forearms are recovered from the farmer's carry! Next time you have them, concentrate on keeping good posture and your shoulders rolled back (not slumped forward); this will help to keep your upper back from getting too sore or cramped! 

This week we're going a little more gymnastic in movements, but it should mesh well with the class workouts....

For Monday:

2 rounds

Embedded Planche progression 15 sec hold

2 muscle ups or 5 muscle up progressions

rest 3 minutes, repeat for total of 3 super-cycles

(Planche progression: frog stand, tuck stand, flat tuck stand)

In other words, do 15 sec hold, two muscle ups, another 15 sec hold and 2 muscle ups, then rest 3 minutes.

For the frog stands see http://www.youtube.com/watch?v=TLRF9oPy6zQ

The elbows should rest one the knees, and try to point your index fingers forward - this may require better wrist flexibility than you have, so if you need to turn your wrists out slightly, go ahead. Use your fingertips to balance!

For the tuck balance see http://www.youtube.com/watch?v=rNZVk5Hltqs

If that's too easy, straighten you back more (which makes it a flat tuck stand).

(BTW is called "embedded" planche because it's done on its own, not as part of a sequence of movements...)

Only do the muscle up option if your good at muscle ups! Otherwise sub in a progression (jumping through the rings, seated with the bands, etc), I want this to be more of a technique workout than a strength one!

For Tuesday

3 rounds:

5 3-count pushups

5 3-count dips

rest as needed between rounds. The 3 count is on the negative of the movement - for both the pushup and dip concentrate on keeing a tight core! The "up" portion of both should be dynamic. It's only 15 total so make those negatives nice and slow throughout the whole range of movement! I know some members find dips hard, so if you need to sub in jumping up into the extended arm position, that's ok as long as you keep a slow negative.

Wednesday

THIS IS THE MANDATORY CLASS!

In addition, we'll do

5 rounds:

in 2 minutes, 3 circle ups

max double unders in remaining time

If we run into space issues on the pull up rig, I'll change this up (no...I'm not saying what the Wednesday class wod is....).

Any questions please let me know! 
Mickey

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