"Boot Camp in the Hood"

WOD

Dynamic mobility before the WOD

Back Squats 5x5

Rest

AMRAP in 6 minutes of;

Dips 5 reps

Pull ups 10 reps

Push-ups 15 reps

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Missy and the ladies in the "hood!" Bringing the life changing experience of CrossFit to our local community.

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Comments

Tina Neuwirth commented on 14-Oct-2011 07:59 AM

Small class this AM. We missed those of you who didn't make it. Good work to those who were there. Way to stick it out on the MetCon solo today, Terra. Good movement all around today. I did BP 5-5-5 @ 85# with fingertip assist on the last rep of the last
set. Then BS 5-5-5 @ 185-185-175 with high bar position. Low bar has been bugging one of my shoulders, so I thought I'd go back to high bar...felt much better, but I dropped weight a little to go deeper. Happy Friday everyone!

Ashleigh Fann commented on 14-Oct-2011 08:48 PM

BS--85-105-125-135-145 (New PR by 20#! Yay!) Was very excited as this used to be my 1RM. :-) Not so great on the rest of the WOD today as my shoulder is really bothering me, making pushups really difficult to do without pain. Got in 2 rounds and 11 pushups
(from my knees).

Corey commented on 14-Oct-2011 10:12 PM

Ran a mile warm up at moderate pace. Then wod - used rings on the dips - I think it was 4 rounds and 2 dips.

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Cleans

WOD

Cleans 3x5

RDL 3x10

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Excellent article and Link on Body Weight Training and Building an Olympic Body!

http://www.dragondoor.com/articler/mode3/229

It is important that every athlete recognize the value of all aspects of training. This includes mobility, trainining, rest/recovery and nutrition. Don't neglect stretching and mobility! For some of our athletes, they could be stronger with better work capacity, if they had better available ROM (range of motion). Here is an example, sit on the floor with your legs out straight in front of you, knees not bent. If you find yourself wanting to reach behind you for support after less than 1-2 minutes, then you have a tight posterior chain. Most likely, it is your hamstrings. So any movement that requires your hips and knees to bend and your back stay straight (i.e./ an air squat), your body will be fighting this lack of mobility. This will affect your body above and below the area of poor mobility. Imbalances in mobility also affect joint alignment which can cause increased wear and tension in areas not needed. 

Today, we will look at every athlete's hamstring flexibility in the box. So, get ready to get stretched!

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Comments

Peter commented on 14-Apr-2010 11:54 AM

Nice Workout today! Cleans - 115-135-155-175-185(1)F-175 for good measure. RDL - 135-145-155. Also, it turns out Terra has started some new morning classes. Class starts at about 6:15 or when she feels like it. She also came up with a new movement, the Romanian Dead Clean. She feels it is much quicker when you combine both movements.

Tina Neuwirth commented on 14-Apr-2010 05:30 PM

It is all about efficient movement, Pete! Today was FS 5x3: 95-115-135-155-175(PR). The last rep of the last set was not quite to depth, but I'll take it! Then RDL 3x10: 115-135-155. Had to break the last set up 7 and 3 due to grip. Then 250 m sprint row: 57 (not much of a sprint for most of you, but I had D watch a video and correct my form and now it's ON!...well, we'll see).

Corey commented on 14-Apr-2010 08:53 PM

cleans - 135-155-175-185-185(f) Just got tired. Thanks Clayton and Darin for the help. I think my first movements were better on the last set, but I got too deep to get up. RDL's - 135-185-215

Troy commented on 14-Apr-2010 09:59 PM

Cleans - 95/110/125/135/145(1f).
RDL's - 95/125/135. Dman, can Terra show the evening class how to RDC?

Michele commented on 15-Apr-2010 06:16 AM

Cleans - 55-60-60-65-65 RDL - 75-85-95

Terra commented on 15-Apr-2010 08:14 AM

Cleans: 65,75,80(2,F), 80,85 - then 1 90 just so I know I can lift what Erin is doing ;-) RDL: 75,95,115

Terra commented on 15-Apr-2010 08:15 AM

Tina, you front squatted Darin...I can just see that as a pic in my mind with his big grin! Way to go girl!!!

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Agility and Strength

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Tina Neuwirth commented on 15-Feb-2010 01:25 PM

Needed a quick one today (and did not have a rower - darn). Did AMRAP 10' of 10 box jumps (18"), 10 sit ups, 10 double unders, and 10 push ups. 7 rounds plus jumps, sit ups, and 9 double unders. Then I had some low carb treats I made this weekend. I have a few new recipes I'll post soon when the recipe portion of the site is up! YUM!

Corey commented on 15-Feb-2010 06:45 PM

Fran - 4:52. 55 sec off my last time. Took a while to recover from that one. I have to think that the new eating habits and fewer lb's had something to do with it. Great job Jeremy. Your thrusters were just too strong for me to keep up. Thanks for the push.

Terra commented on 15-Feb-2010 07:47 PM

Always fun to go "where everybody knows your name..." Buried my maid of honor today, she was 34. Man, I always thought I lived life to the fullest, but now I have a whole new perspective. Did Fran tonight, it was way faster than 6 weeks ago, but the weight needs to go up! Sorry about not registering, Darin, I try to never do that. I forgot I didn't change from this am to pm, won't happen again.

Reed commented on 15-Feb-2010 08:28 PM

Did my first Fran tonight (5:41). The pull ups killed me...well now that i think of it, so did the thrusters! I want to say thanks to Jeremy for help with the band and Corey for the encouragement. It was tuff but I loved it! I cant wait to get better and learn more.

Troy commented on 15-Feb-2010 08:44 PM

Fran - 5:24 65#. Shaved 1:44 off my previous
time. Reed, nice work...way to hammer it!

Chad commented on 15-Feb-2010 08:58 PM

Fran as rx'd: 7'14"; Shaved off 1'40" off my time from 6 weeks ago. If I would eat better and shave off some lbs, I might be able to compete with the studs.

Elisabeth commented on 15-Feb-2010 09:16 PM

Cfftw Wod- 25m lunges, 105# dl, 400 M row. 15:23 (?) Darin - the lunges don't hurt (yeah well, i wasn't moving fast enuf).. but the rowing??? Uggg. Yes Melisa, I luv to row..row.row.

Coach D commented on 15-Feb-2010 10:12 PM

Way to go for all you who did Fran tonight! We are at the end of the Food Challenge, and results will be announced Wednesday. I am so proud of all of you. Keep up the good work, good habits die hard!

Reed commented on 15-Feb-2010 10:26 PM

I did my Fran tonight with 65# and used the blue bands for pull ups. I didnt put that in my last post, sorry Darin.

Athena commented on 15-Feb-2010 11:39 PM

Did Fran at home tonight (will show videotaped evidence for Darin tomorrow!): 65#, Blue bands 6:38...took 48 seconds off from back when I did it 6 weeks ago.

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