Gymnastic Skills - Row

WOD

Dynamic mobility before the WOD for warm-up

Choose two gymnastic skills to work on, i.e./ handstands, handstand push-ups, muscle-ups, muscle up transitional skills(dips, pull-ups, ring dips/pull-ups), L-sits, etc... 

Rest

Row 2000 meters with a moderate pace(approx. 85% pace of your best 500 meter row)

Post skill work and row to comments

Remember Ladies, Tonight is LADIES NIGHT at Los Mocajetas! Meet at the box at 6pm. Come join the ladies of CFFTW for some good food and hanging out.

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Comments

Corey commented on 06-Oct-2011 06:37 PM

3 rounds - 400m run, 10 KB swings (2.5 pood) and 10 tire jumps in the backyard with the two large tires stacked up - 10:31

Charlie commented on 07-Oct-2011 07:22 AM

Strength: bs-260,sp-115,pc-160

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Deadlifts

WOD

Dynamic mobility before the WOD

Deadlifts 8x5 

Rest

Gymnastics skill work (choose a gymnastics skill that you need to develop and work on that scale and its transitional elements if needed)

Post loads and skill work to comments

One more rep!

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Comments

Corey commented on 16-Jun-2011 06:59 PM

8x8 DL's - 205-225-245-265-285. Dead hang reverse grip pullups - 12-10-9-6-6. Not as good as I had hoped. Forgot how hard it is when you don't kip.

Corey commented on 16-Jun-2011 07:22 PM

8x5

Shannon commented on 16-Jun-2011 08:34 PM

Row 800M (warm up) then run 800M, 20 DUs, 20 Pull ups 4 times the row 800M (cool down ha ha). This rocked my world! It was so intensely hot in the garage and outside. Wow- this was hard. I didnt time it but I can tell you I rested quite a bit.

Peter commented on 16-Jun-2011 09:31 PM

100 DBL Unders for time - 61 secs (PR) 100 KB Swings for time (1.5 pd) 3:05 - not sure if that is a PR.

Michele commented on 17-Jun-2011 07:55 AM

DL - 85-95-100-105-115 I should have either started higher or added another set. Practiced HSPU's. Wow! I can't believe it, but I was able to bend my elbows and push back up, a little! Used 3 stacked ab mats under my head and did 5 reps, then 2 mats -
got 2 reps and another 2 reps. Those are HARD! Also did some barbell rows with 35-45-55.

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Push Jerk - Split Jerk

WOD

Dynamic mobility before the WOD

Push jerk - Split jerk 2x5 (perform 2 push jerks and then 2 split jerks with same weight, then progress to next set, complete 5 sets)

L-sit Holds 3x max hold (use paralletes or rings)

Handstands 3x max hold (scale to headstand if needed, handstands can be held against wall if able to perform or freestanding)

Post loads and times to comments

Check out the new CrossFit Gymnastics link here on the homepage in the right column. Great transitional and skill work to improve bodyweight gymnastic movements!

The "Girls Night Out" date has changed. If you are a lady, you should have received an email with new details. Also check the calendar!

The box will be closed March 5th for the CrossFit Endurance Course. Please mark your calendars, it is also on the schedule.

Comments (5) | Permalink |

Comments

Tina Neuwirth commented on 24-Feb-2011 12:28 PM

Well, it is no Fran or Push Jerks, but I did a short home WOD today to try to get back into the swing of things. I did 5 rounds: 20 squats, 20 push ups, 10 sit ups. I did 2 rounds (2:30) then had to stop to feed Bryna. I started the clock again at 2:30 when I started back up and finished with a total of 7:42. The squats and sit ups feel much slower than normal. The push ups slowed me down quite a bit in the last few rounds, but that is not unusual. Bryna is 11 days old today! I can't believe it! Can't wait for you all to meet her...maybe we'll make a brief appearance at Ladies night.

Michele commented on 24-Feb-2011 06:32 PM

Push Jerk/Split Jerk WOD - 45-55-65-70-70 L sits- 36 sec, 25 sec, 33 sec (with knees bent) Handstands - 40 sec, 50 sec, 32 sec. Mostly my head was throbbing from blood rush and wrists hurt.

Corey commented on 24-Feb-2011 06:47 PM

Push jerks/Split jerks - 135-145-155-165-175(3). L-sits - 17sec, 15, 15. Handstand holds - 1:29, 1:14, 1:14

Reed commented on 24-Feb-2011 07:12 PM

Couldn't make it in to the box so I did a little home wod while Shannon went to yoga. 100 push ups for time, 4:12! Really pumped about that because its a full minute faster than last time. Also I haven't put much extra work into my push ups so I felt like they needed work. Tried L-sits and handstands after but it was a really sad effort due to frying my shoulders and arms with pushups.

Corey commented on 24-Feb-2011 09:23 PM

Endurance wod tonight - 1.5 mile time trial - 10:46. Didnt have the Garmin to pace me and I went out way too fast. That hurt me the last half mile. Nice cool night to run.

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Cleans

WOD

Cleans 3x5

RDL 3x10

Post loads to comments

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!

Comments (7) | Permalink |

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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21-15-9

Comments (6) | Permalink |

Comments

Peter commented on 17-Mar-2010 07:45 AM

Hey, did you all know, the less weight you lift the faster you can get through the workout? Ask Terra for details.

This was a tough WOD for me. I did the prescribed weight and boy did it slow me down. I knocked it out though in 5:37. I'm pretty sure I could have done it in about 2 minutes if I just used the bar. I'm not down with those tactics though. We all know what happened at the end of the Tortoise and the Hare.

Terra commented on 17-Mar-2010 12:47 PM

Interesting read. I think our American culture leads us (me) to believe that more is better...when actually, I could be doing less, more efficiently? But 7 days to recover? How do we manage that with CF being non-muscle specific. Meaning at a gym, I might do upper body then lower body the next, thus allowing me to rest the upper body? And as I become more "fit" and efficient, does the amount of rest lessen?

Terra commented on 17-Mar-2010 12:51 PM

We all know the Tortoise and the Hare is a fairy tale...and fairy tales rarely come true! In the REAL world, I did 45# (not the bar), should have stuck with the 55# though (somebody messed with my mind.) The real "winner" today was Brian...wow, that was a tough workout! Way to stick it out. Looking forward to my first AT02 WOD this afternoon.

Tina Neuwirth commented on 17-Mar-2010 03:19 PM

I love the trash talkin' Pete and Terra! Keep up the rivalry...it will fuel you to be better! Enjoy your endurance WOD today Terra. It is gorgeous weather for it! Today I did split squats 5x5: 15# (each hand) - 18-25-35-45. Those are awesome! Then tried a WOD designed to help me hate the rings less and work on my muscle up...it did not work! 10-9-8-7-6-5-4-3-2-1 ring pull ups, ring dips, ring rows, and ring push ups. We had to stop after 8 due to time (and fatigue!). It might have taken me all afternoon to finish that! I did kipping (bar) pull ups, bar dips (had to grab the red band in by 3rd round), regular ring push ups until the middle of the second round and all of the third round. Yikes, my arms were so pumped I could barely bend them! I will have to attack the rest of that when I have more time!

Reed commented on 17-Mar-2010 09:06 PM

Great group tonight! I used 95# tonight, 7:15. D showed us some great stretches after the wod. I was trying to stay with you Troy but you were flying on the knees to elbows! I'll keep working though!

Troy commented on 17-Mar-2010 09:34 PM

WOD - 6:55 90# on the first 2 sets, 85# on last set. Everyone hit it hard tonight!

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Rest Day

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Comments

Elisabeth commented on 14-Mar-2010 08:01 AM

God Speed on your 1/2 today Terra! Great day for a race..

Terra commented on 14-Mar-2010 11:39 AM

Thanks Elisabeth! The time change was the worst of today, other than that, it was a blessed day, indeed. I will have official results/race report later today (headed to lunch w/the fam!) BUT I PR'd the Half today. Garmin results: 13.17 miles in 1:44:47. This is 18 minutes off my last Half in Nov. Training details and race report to come...can I just shout from the rooftops...I LOVE CROSSFIT!????????

Terra commented on 14-Mar-2010 02:56 PM

Race report posted...on Endurance side :)

Tina Neuwirth commented on 14-Mar-2010 09:31 PM

Way to go Todd and Terra on your recent races and great finishes! What gorgeous weather we had this weekend to enjoy! The only racing I did was chasing after the kids at the zoo and at the botanic gardens today. I am back to running tomorrow though, and I am inspired by you guys!

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