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