Monday 7.28.14

Calvin-and-Hobbes-happy-monday

New strength cycle starts today. We will start doing each pair (front squat/push press, power clean/pull-up) twice a week. Percentages are of 100% (not 90% like we were doing before, that seemed to be too confusing) of your current 1RM for each movement. If you did not establish a 1RM for a movement, get it done soon. Please note that we now have three specified warmup sets. This will add a little volume to help us get stronger and make sure that we are well warmed up before we lift. There will be two listings for pull-ups each time (banded and weighted), you will be doing whichever one is appropriate for you. Happy Monday.

Daily Warmup (check the board)

Mobility

Front rack partner PNF mob 2 min each person

http://www.youtube.com/watch?v=NyDY_I9DD7s

Hip extension with band 2 mins each side

http://www.youtube.com/watch?v=g-mBaHx6Gn4

Strength

Warmup sets: 5 @ 40%, 5 @ 50%, 5 @ 60%

Front squats 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Strict weighted pull-ups 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

 Strict banded pull-ups 10, 5, 5+ (10 green band, 5 purple band, max reps with red band)

WOD

3 min to complete:
400m run
deadlifts RX 185/135 FB 225/155 max reps
then…

4 min to complete:
400m run
hang power cleans RX 135/95 FB 155/115 max reps
then…

5 min to complete:
400m run
push jerk RX 95/65 FB 115/85 max reps

Continuously running clock (12 min total) for entire wod. No break between rounds. Score is total reps of all 3 barbell movements. Run each 400m, then in whatever time remains amrap the barbell movements.

Friday 7.25.14

Daily Warmup (check the board)

Mobility

Super squat hip sequence 2 min each side

http://www.youtube.com/watch?v=JBHzXF-mVjY

5 way shoulder mob 2-3 min each side

http://www.youtube.com/watch?v=eveYJP1indI

WOD

“CrossFit Total”

Find 1RM for back squat, shoulder press and deadlift. Record these weights and your “Total” score.

Read the article below for rules and explanations.

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Thursday 7.24.14

Daily Warmup (check the board)

Mobility

Hip capsule mobility for better compression (posterior distraction) 2 min each side (I know we did this yesterday too but it is such a good mobility piece for front squat/deadlift/rowing…)

Overhead t-spine prep with peanut and plate 2 min

http://www.mobilitywod.com/2011/03/episode-201-better-compression-for-faster-rowing/

http://www.youtube.com/watch?v=k2j1cGdFAhM

Strength

10 min to establish 1RM push press. Record this number.

WOD

2000m row for time

Yes, we only have 5 rowers so there may be some waiting. Use this time for practicing a skill you need to get better at (double-unders is a good example but don’t tire yourself out), some extra core work, maybe a little mobility or of course you are highly encouraged to yell and scream to support and encourage the folks rowing before you. They’ll pay you back when it’s your turn. Check out this video for rowing tips. Just like everything else we do in the gym, using good form and technique makes a huge difference when rowing. Row well and row hard, there may be a spot waiting for you on the records board.

http://www.youtube.com/watch?v=67QkUaJGYGc

Wednesday 7.23.14

andria

CrossFit Woodstock Member Profile #7: Andria DeSpain

Hey Andria, tell us a little bit about yourself. Where you call home, hobbies, favorite things…

I was born and raised in Salt Lake City, UT, although I’ve lived in Key West, Fl., Seattle, WA., and Boise, ID as well.    I currently work as a psychotherapist specializing in trauma and addictions.   I’ve also worked as a waitress, receptionist in a neurology clinic, and as a lab tech researching human pheromones (which besides what I’m doing now was my favorite).  I have a lovely husband, Ron, who is my very best friend, two sweet dogs named ShuShu and Ruby, a Red Crowned Amazon parrot named Holly.

Then basic mandatory fitness questions…

How long have you been doing CrossFit?  Two and a half years.  Why CrossFit?  Because it’s so much fun!     What is your fitness history?  I’ve been active throughout my life, starting with gymnastics, creative dance and ballet as a kid.  Downhill and telemark skiing through high school , followed by Wa Do Ryu karate throughout my 20’s, then Muay Thai throughout my 30’s, and now, CrossFit in my 40’s and lots of yoga off and on throughout.  In 2009, I completed a 500 hour yoga teacher training with D’Ana Baptiste and have created yoga classes for increase prop. What have you gained from CrossFit?  I’ve never been stronger!

Describe your dream vacation.

The Orient Express.  In winter.

If your house caught on fire, what 3 possessions would you save?

My two dogs and my parrot.

What would you have for your last meal?

Bacon blue cheese burger.

What is something you are looking forward to/excited about?

Nick Cave and the Bad Seeds @ the Schnitz, this Saturday.

Your favorite place that you have visited and why.

Paris, France because…  it’s Paris, France!

Thank you for sharing, Andria, and thanks for being such a strong and positive presence here in our gym. You set a good example for the rest of us.

Daily Warmup (check the board)

Mobility

Front rack improvement with low band (starts at 5:00 in video) 2 min each side

http://www.youtube.com/watch?v=Un1PDhrU3h0

Clearing hip impingement with band (posterior distraction) 2 min each side

Strength

10 min to establish 1RM front squat. Record this number.

WOD

100 Deadlifts 185/135
Every minute on the minute do 5 burpees (start with the deadlift).
If needed, scale appropriately to finish in 10 minutes or less.

Tuesday 7.22.14

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<p>Holy Shit its only tuesday  Misc” /></p>
<p style=Daily Warmup (check the board)

Mobility

Partner shoulder internal rotation improvement 2 min

http://www.youtube.com/watch?v=mj22dprBQUM

Hip extension and internal rotation with band for better running mechanics 2 min each side

http://www.youtube.com/watch?v=01h9SFf0VNA

Strength

10 min to establish your 1RM strict weighted pull-up. If you can’t do strict weighted pull-ups yet, find your max effort number of unbroken strict pull-ups. If you can’t do strict pull-ups yet, use the lightest band possible that allows you to do at least 1 pull-up and then do a max effort (as many as you can) unbroken set. Record these weights and numbers. We will be using these numbers as we incorporate pull-ups into our ongoing strength cycle. This is a bit of an experiment to see if we can improve overall pull-up performance in the gym. We’ll see how it goes. Watch this very informative video from Kelly Starrett for good cues on how to brace and position yourself for optimum pull-up performance and less neck/back/elbow pain.

http://www.youtube.com/watch?v=hPbZvtzgWx0

WOD

3 rounds:
400m run
15 C2B pull-ups
15 ring dips

Rest exactly 1 min between rounds.

Monday 7.21.14

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This is a testing week. We will be establishing a 1RM for a different movement each day through Thursday. This is in preparation for a new strength cycle. Power clean today, pull-ups Tuesday, front squat Wednesday and push press Thursday. If you do not make it to the gym on all of these days, please be sure to find your 1RM on the movements that you miss some time before next week. Record all of these numbers! We will also be doing CrossFit Total on Friday to finish the week out.

Daily Warmup (check the board)

Mobility

Front rack partner PNF mob 2 min each person

http://www.youtube.com/watch?v=NyDY_I9DD7s

Hip extension with band 2 mins each side

http://www.youtube.com/watch?v=g-mBaHx6Gn4

Strength

10 min to establish 1RM power clean. Record this number.

WOD

With a partner, in 20 minutes, complete the following:
60 overhead squat RX 75/55 FB 95/65
60 power clean and jerk RX 115/75 FB 135/95
With remaining time complete as many pull-ups (RX) or muscle ups (FB) as possible.

One person works at a time, one person rests. Use one bar. Divide the movements as you see fit with each partner doing half of the reps. Do all of the squats first, then the clean and jerks, then the pull-ups/muscle-ups. Score will be time to complete barbell movements and number of pull-ups/muscle-ups completed.

Friday 7.18.14

Daily Warmup (check the board)

Mobility

Front rack partner PNF mob 2 min each person

Hamstring flossing 2 min each side (first part in video)

Strength

Deadlift 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

Bench press 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

WOD

15-12-9-6-3
HSPU
front squats RX 115/75 FB 135/95