Friday 3.27.15

April Challenge Announcements

30 Day Strict Pull-up Challenge starts Wed April 1st

Pull-up Challenge Rules:

1. For thirty consecutive days perform an additional pull-up per day. On day one, 1 pull-up; day two, 2 pull-ups; day three, 3 pull-ups; etc. etc.

2. You can perform strict pull-ups only to count towards the challenge. With the only exception being that you can (if you want to) count pull-ups done in wods towards your challenge total.

3. You may use a pronated or supinated grip.

4. You must use a full range of motion. At the bottom of your pull-up your arms must be fully extended and your shoulders must be elevated around your ears. At the top of the pull-up your chin should be over the bar with the neck in a neutral position (not extended).

5. If you cannot do a pull-up, use the smallest possible jumpstretch band with which you can complete a pullup.

6. You can complete each day’s pull-ups all at once, or broken up and done at different times throughout the day.

7. If for some reason you miss a day, you have to make up all the missed pull-ups the following day.

8. If you do not start the challenge with us on April 1st you can “buy-in” at any time by doing ALL the missed pull-ups for the days prior to your start day. For example, if you “Buy-In” on day ten, then you must make up days one through nine (45 pull-ups) and 10 for day ten.

Whole 30 Nutrition Challenge

It is time for some Spring cleaning! Get your Whole 30 on with us. We will be starting on April 13th. It really is much easier (and dare I say fun?) to do this with a group. Lose those winter pounds, detox, feel better, think better, sleep better, have more energy…all the info you need is here…

http://whole30.com/new/

 If you want to join the group send my wife, Mary Jean, an email at

maryjean@greenlotusacupuncture.com

DAILY WARMUP

Check the board.

MOBILITY

Super D banded shoulder mob 2 min each side

working the deep squat with the supine squat and figure 4 pose 2 min

STRENGTH

1. back squat

1 x 3 @ 75%, 1 x 4 @ 90%, 3 x 4 @ 80%

2. strict press

1 x 3 @ 75%, 1 x 4 @ 90%, 3 x 4 @ 80%

WOD

3 rounds:

200m run

5 deadlifts 225/155

10 burpee pull-ups

15 box jumps 24/20

Thursday 3.26.15

The last Open workout of the season gets announced today at 5pm! Hope to see a lot of you on Saturday morning at 9am to take it on!

http://games.crossfit.com/

DAILY WARMUP

Check the board.

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side

https://www.youtube.com/watch?v=qOY3TIBSaMM

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH/SKILL

Clean/jerk/front squat warmup and review

Front squat video…https://www.youtube.com/watch?v=qIRevoNgwQk

WOD

6 rounds:
4 hang power cleans
6 push jerks
8 front squats
(RX 135/95) (FB 155/105)

Post-WOD

4 rounds:
30 sec chin over bar, supine grip, l-hang
30 sec rest

Wednesday 3.25.15

DAILY WARMUP

Check the board.

MOBILITY

Thoracic extension with double lax balls (starts at 1:20 in video) 2 min

Clearing hip impingement with band (starts at 2:50 in video) 2 min each side

https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

1. back squat

1 x 3 @ 70%, 1 x 3 @ 80%, 4 x 3 @ 95%

2. strict press

1 x 3 @ 70%, 1 x 3 @ 80%, 4 x 3 @ 95%

WOD

3 rounds:
20 Russian KB swings 53/35
10 ring dips
30 abmat sit-ups

Tuesday 3.24.15

DAILY WARMUP

Check the board.

MOBILITY

Hip external rotation improvement (starts at 1:50 in video)

Overhead mobility with foam roller and barbell (starts at 3:00 in video)

https://www.youtube.com/watch?v=HgEgIGE2ZI8

STRENGTH/SKILL

Power snatch warmup and review.

And watch this if you are struggling with double-unders…

https://www.youtube.com/watch?v=gV1NfxgmzT4

WOD

15 power snatch 95/65
45 double-unders
12 power snatch 95/65
36 double-unders
9 power snatch 95/65
27 double-unders
6 power snatch 95/65
18 double-unders
3 power snatch 95/65
9 double-unders

Post-WOD

5-10 minutes to practice handstand holds (if you are solid on the wall try freestanding or on the rings) or practice handstand walking

Monday 3.23.15

DAILY WARMUP

Check the board.

MOBILITY

Scapular freedom with a lax ball 2 min each side

https://www.youtube.com/watch?v=n9bYQUHqhFc

Two rounds of air squats (heels elevated, flat surface, front of foot elevated)

5 reps of each kind with a 5 second hold at rock bottom

STRENGTH

This is the last full week of lifting in the Smolov cycle. Congratulations to those of you who have been sticking with it. We are almost there. Two days of lifting next week and then we retest our 1RMs next week Friday. Stay strong!

1. back squat

1 x 3 @ 70%, 1 x 4 @ 80%, 5 x 5 @ 90%

2. strict press

1 x 3 @ 70%, 1 x 4 @ 80%, 5 x 5 @ 90%

PARTNER WOD

8 min AMRAP

RX
1 rope climb
6 deadlifts 185/135

FB
1 legless rope climb
6 deadlifts 225/155

(partners alternate full rounds)

Friday 3.20.15

DAILY WARMUP

Check the board.

MOBILITY

Super D banded shoulder mob 2 min each side

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

1. back squat

1 x 3 @ 65%, 1 x 3 @ 75%, 1 x 3 @ 85%, 4 x 3 @ 95%

2. strict press

1 x 3 @ 65%, 1 x 3 @ 75%, 1 x 3 @ 85%, 4 x 3 @ 95%

WOD

10 rounds of 1 min AMRAP:

5 strict pull-ups
20 double-unders
with remaining time max rep abmat sit-ups

Thursday 3.19.15

15.4 gets announced today at 5pm.

http://games.crossfit.com/

Reminder that Saturday 11am classes are temporarily suspended during the Open. They will be back April 4th! For the next 2 weeks the Crossfit portion of the gym will be closed  from 10am to 2pm on Saturdays so that our registered competitors can do their thing. Wish them luck!

DAILY WARMUP

Check the board.

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side

https://www.youtube.com/watch?v=qOY3TIBSaMM

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

WOD

RX

21-18-15-12-9

hang power clean 135/95
v-ups
box jumps 24/20

FB

21-18-15-12-9

hang power cleans 155/115
toes to bar
box jumps 30/24

FINISHER

3 x 50m sprints

This is to the second red line (left of the front door). Sprint out hard, walk back to recover. Take a couple of warm-up runs first.