Week's homework

Hello everyone! I hope you had a great weekend! Here is your upcoming homework. As usual, if I have given you individual homework, mobility or strength work for example, that is in addition to the following:

Monday

10 minute AMRAP rope climbs

use any method you want

Tuesday

This is your MANDATORY CLASS

10 min of 30 sec Airdyne, 30 sec plank hold

keep your transition time quick!

Wednesday

10 min EMOM 8 HSPU and 8 pistols

pistols are 8 total - scale as needed!

PLUS

15 minutes partner sled push

Thursday and Friday

Hip and ankle mobility

make sure your do some calf stretches, both straight legged and bent knee variety

Saturday

THIS WILL BE AT SARATOGA

This will be a partner wod, decided by me depending on how everyone feels after the week of work!

Mickey

Sept 9 -16 Homework and workouts

Happy Weekend everyone! Here is your homework for the upcoming week.

Monday

6 rounds

25 situps

10 OHS (115/75)

Scale the overhead squats so you can do the first couple of rounds unbroken

Tuesday

MANDATORY CLASS

Then:

8 min AMRAP

8 elevated feet ring rows (try to have your feet at least ring level)

8 elevated feet ring pushups (again, feet at least ring level)

Wednesday

we'll spend 20 minutes working the 3 position snatch (ground, knees, high hang)

Then

3 rounds max strict pullups

3 rounds max kipping pullups

take as much time off in between sets. If your use a band, try to use a small enough one that you max out at less than 10 strict pullups each round.

Thursday and Friday

Spend time mobilizing! Especially your shoulders as they will have been worked alot this week!

Saturday

WE WILL MEET IN REDWOOD CITY after the 9am class.

The workout will be the 2010 Sectional workout from the Central Canada region:

5 rounds

5 power cleans (155/105)

10 burpees

200m run

(there'll be a 15 minute time cap on this)

Mickey

Homework!

As promised here's the weeks homework!

Tuesday

MANDATORY WORKOUT DAY! This is a good classic CrossFit type day, and would benefit almost everyone in the club!

Also, do the following workout:

From the upcoming Battle of the Sexes comp this weekend, do WOD 2 "Pistols":
7 minute AMRAP of:
3 Pull up toes to bar*
6 Pistols
30 Double Unders
*Pull up toes to bar: 1 pull and 1 toes to bar = 1 rep.

Wednesday
do the following workout from a comp that Kevin is doing soon:
18 Ground to overhead (135/95)
30 toes to bar
15 Ground to overhead

20 burpees
12 Ground to overhead

10 bar muscle ups
9 Ground to overhead

20 burpees
6 Ground to overhead

30 toes to bar
3 Ground to overhead

Yes, I know its two days in a row with toes to bar but Tuesday's is short! Pick a challenging weight! Even the top dogs will get pretty tired at 135 with that many reps. I'd scale to one you can do 10 or so unbroken when pretty fresh...just don't go too heavy! You shouldn't end up doing these as singles. For the Bar MuscleUps, either do the jumping version we did a few Saturdays ago, or do one chest to bar and one ring dip per muscle up.

Thursday

Core work!

4 rounds

15 GHD situps

30 second superman hold

Friday

Recover

Saturday

Several will be taking this as a rest day because of the comps; for everyone else, let's do a team wod that I'll come up with based on the day's gym workout.

Mickey

Upcoming homework!

Here's your comp club homework for the next few days:

Monday

7 rounds

1 rope climb

10 wall ball shots (20/14, 10 foot target)

30 double unders

Tuesday

Rest! Do some MOBILIZING!

Wednesday

Mandatory class day

We'll do the following:

4 rounds

15 meters burpee broadjumps (yes...really...)

10 pushups

row 250 meters

followed by:

4 rounds

10 hspu

10 pullups

row 200 meters

Thursday

5 rounds

Max strict ring dips (scale if you need to)

wait 3 minutes between sets

5 rounds

Max strict pullups

wait 3 minutes between sets

Mickey

Aug 19 - Aug 21

I hope everyone had a good weekend! It was great going to the Lalanne Throwdown to watch Sam, Michael, and Yvonne compete! They did great!!

Monday's homework is a tough little wod! Please complete the following (please allow some time to recuperate after your class wod before attempting this one!):

20 pullups

then 5 rounds of row 500 meters, 10 thrusters at 105/75

finish with 20 pullups

As a reward for Monday's homework, Tuesday will be mobility day! Spend half an hour on your shoulder and back mobility, stretching both internal and external rotation of the shoulder joint, and use a lacrosse ball on the upper back area. Also spend some of that time stretching out the wrists. This is in preparation for Wednesday's workout....I'll keep it a surprise, but we'll work your clean technique and then prepare to go heavy, with a small wod to finish off!

Also, I apologize for the late notice, but this week's mandatory workout day will be Tuesday's muscle up/snatch workout! This will be a great day to practice those scaling options we talked about last Wednesday!

Mickey

Aug 12 to 18

Hello Comp Club members! This week we'll continue the volume of last week - everyone seemed to like that (but if it all gets to be too much, please let me know!). Next week is the LaLanne throwdown, please let me know if you're competing.

Again, if you have individual homework, please continue that this week.

WEDNESDAY IS THE REQUIRED CLASS

Monday

Max snatch balance.

Please do all three variations!

First is a PRESSING SNATCH BALANCE, where your feet are always in your landing (squat position, and there is no dip and drive - just a press down under the bar.

Second is the HEAVING SNATCH BALANCE, where you can dip and drive the weight up, but your feet again don't move from the receiving position.

Third is the SNATCH BALANCE. This is the standard one, where you dip and drive, and your feet will shift from under your hips to the wider, squat stance.

Tuesday

do the following workout, from the 2010 Canadian regional workouts (#4):

50 double unders

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees

If you do not have double unders, count attempts. Please don't do a 2-1 or 3-1 single for double substitution; you won't get the same aerobic response from attempts, but you will get better at double unders, and that's the goal!

Please also make sure you perform your burpees to standard - when you stand and jump, make sure your feet leave the ground (not really a jump otherwise, is it?!), and make sure you stand up all the way.

EITHER MONDAY OR TUESDAY do the following rowing workout:

On Monday you will row 500 meters as part of your class workout, and if you don't attend Monday, please row 500 on your own, and make it a hard, but not all out effort. THIS 500 is your benchmark for the following workout.  After a short break 5 or 10 minutes, ROW 2000 meters, with negative splits. That is, row the first 500 at a rate 8 seconds slower than the rate you did the 500 meter piece earlier. The second 500 of the 2000 is only 4 seconds slower, the third 500 is the same rate as the earlier 500. The last 500 is AT LEAST 4 seconds faster than the benchmark 500. Not everyone rows (or runs, or bikes, or...) with negative splits, but its good for you to feel what it's like!

Wednesday

We will meet at San Jose and do the following:

First, we will spend 15 to 20 minutes on muscle up practice.

Then

EMOM

1 kettlebell swing (1 1/2pd, 1 pd)

1 burpee

We will add one of each every minute until you drop out.

Thursday and Friday

Ankle and hip mobility drills on BOTH days!

Saturday

Something special! (Hint...it'll involve three wods, two girls, and has been done by Rob Orlando in a YouTube video) (hint 2, Coach Alex has called it the hardest workout he's ever done)....

The schedule Saturday is TBD - it depends on how many are headed to the LaLanne comp.

Mickey

Homework and classwork for Aug 5th -Aug 11th

This week, if I have not given you specific, individual homework, you need to do the following workout on either Monday or Tuesday:

Row, 1 min for max calories followed by 1 minute easy row, 10 rounds (20 minutes total)

In the first minute, row at 20 strokes per minute (s/m)

In the second working minute, at 22 s/m

In the third, 24 s/m

etc.

This week's mandatory class is Tuesday.

 

Monday 5th August

15 minute handstand walk practice

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

Tuesday 6th August

10 x 10 overhead squats

Build weight throughout

Wednesday 7th August

10 thrusters (115/80)

max strict pullups

10 thrusters (115/80)

max kipping pullups

10 thrusters (115/80)

Thursday 8th August

10 rope climbs, at your own pace

10 minutes wrist flexibility

Saturday 10th August

Spend 15 minutes finding heavy squat clean

rest, then:

8 minute EMOM

3 bar muscle ups (scale to jumping bar mu's)

5 burpees

2 heavy squat clean

followed immediately by:

2 minute max chest-to-bar pullups

Mickey