Oct 8 - 12

Here is your schedule for the remainder of the week:

Tuesday

Core day!

Tabata (20 sec on, 10 sec rest) hollow rocks (try to find a scale you can hold (static hold, one knee bent, both knees bent, etc) for at least the first 4 or 5 20 second periods

Tabata superman

Tabata L-sit

Tabata hip extension (remember, unlike the back extension, in the hip extension the back is held tight and you pivot up and down at your hip)

Give yourself 3 minutes off between the different tabatas (I'd like you to hit each one hard!)

Wednesday

We are going to work the hang power snatch as a group, for a good 45 minutes! Several club members really need to work on ridding themselves of an early arm pull, and almost everyone needs to work on getting under the bar fast, so we'll concentrate on these. Everyone's legs and hammies will be pretty tired (trust me...I know what your workouts are the next couple of days), so lets take time between lifts and work technique!

Afterwards, we'll do a partner WOD, using a light snatch weight.

Thursday

Leg mobilizing! Spend time rolling out your hamstrings, quads, etc. After class make sure you stretch out your legs as well. I spend more than 30 minutes on my legs on these days doing two minute stretches of the achilles (left and right), calves, hamstrings, IT band, groin, quads, hip flexor, and glutes! Put some tunes on, and hold these stretches!

Saturday

The schedule for this day is still in flux - Coach Molly is getting married and many of us are heading up to Sonoma Saturday afternoon. I'll keep everyone updated. At worst, I will give everyone a homework workout to do.

Mickey

Monday Homework

Hello everyone! I hope your weekend was great. Big congrats to Yvonne for a great performance at your comp Saturday!

Your workout for Monday comes from the NCLab website and is a couple of little toughies!

First, for 10 minutes (the NCLab one is 15 minutes, but I'd like you to shorten it)

do 1 round of Cindy at the start of every minute

finish the minute on the Airdyne bike

(Don't forget, Cindy is 5 pullups, 10 pushups, 15 airsquats)

Next after a few minutes of to recover:
30-20-10 of

GHD situps

kettlebell swings

I will send out the rest of this weeks homework as the week progresses! The mandatory class will be on Wednesday.

Mickey

Sept 30 to Oct 5

Try to make sure you get the homework done on the days listed! I try to make the homework work in concert with the class workouts and by skipping the homework or doing them on different days I fear many are overtraining on some days! Also, if I've given you extra work to do make sure you work on it!
MONDAY
This is a repeat of a workout many of you found very challenging, from June.

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
Alternate between
GHD Situps 20-20-20

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

* Rest as needed between sets
WEDNESDAY
As a group we will be doing several body weight Tabata's, back to back (think pullups, pushups, etc)
THURSDAY
THIS IS THE MANDATORY WEEKLY CLASS! Follow it up with calf stretches and rolling out the calf and Achilles using a barbell (I'll demo these Wednesday night).
SATURDAY
This is tbd for both the workout and location!

Upcoming homework!

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

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