WOD: 5/04/17
6 rounds for time of:
Run 200m
15 Kettlebell Swing, 70/53-lbs.
12 Handstand Push-ups
That's right! We are running again today! Two times in one week!
As the sun starts to show itself more again (finally!) we will definitely start running a bit more. So get ready to be fast and improve your cardiovascular endurance and stamina!
Running is Fun! But don't worry, we won't run TOO much, its not that fun :)
Heidi running in the SUN!!!
Announcement:
There will be no 5:30am class this morning (Wednesday 5/03)
WOD: 5/03/17
Push Press 5-5-5-3-3-3 reps
15 minute AMRAP of:
21 Push Press, 95/65-lbs.
9 Bar Muscle-ups
In Three Steps:
Step 1: Make a Rack
The bar should be resting on your clavicles and the muscle of your shoulders. Wrists are fighting to be straight and not cranked back. Elbows are slightly in front of the bar.
The important part here is that the bar is on the mid-line of your body. The weight of the bar is pushing you straight down into the earth and the bar is going to receive ALL the power from your legs.
Step 2: Push Through your Shoulders
From the rack position you are going to dip down slightly and drive up. The aggressive drive up should only end once you have given the bar everything that you have got!
End the upward drive by pushing your shoulders up into the bar, then, and only then will the bar come off of your body.
Step 3: Head Through!
Once the bar has left your body punch the bar up aggressively as you DRIVE your head through!
When the head comes through you are put into a much better pressing position to get that weight overhead. You must push up into the bar with your arms and your upper back, ending in a stacked position.
Announcement:
There will be no 5:30am class this Wednesday (5/03)
WOD: 5/02/17
10 minutes to Practice:
Handstand Walking
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Today we are going to spend some time working on the Handstand Walk.
Check out these videos and get some ideas of what you might want to work on to progress towards walking upside down!
WOD: 5/01/17
20 minute AMRAP of:
400-meter run
95/65-lb. overhead squats, 15 reps
Watch carefully and learn to be nicer to our bars!
Brought to you by Darrick Bruns
Source: https://www.youtube.com/watch?v=ASgatjSI-8s
WOD: 4/30/17
21-15-9 Reps for time of:
Deadlift 225/155
Thruster 50/35-lb. DBs.
Rest
9-15-21 reps for time of:
Deadlift 50/35-lb. DBs
Thrusters, 95/65-lbs.
WOD: 4/29/17
In a Team:
30 minute AMRAP of:
100 dumbbell snatches 50/35-lbs.
80-cal. row
60 bar-facing burpees
40 muscle-ups
*Share reps as needed. One person works at a time.
WOD: 4/28/17
5 rounds each for time of:
Row Max calories in 60 seconds.
Turkish Get-ups 53/35-lbs.
Each round consists of 35/30 reps.
*Rest as needed between rounds.
Today we have got something a bit interesting.
We are going to complete 5 separate rounds each for time. A round must consist of 35/30 reps. To complete the reps you have 60 seconds to row as many calories as you can, each calorie counts as a rep. After the 60 seconds you must do Turkish Get-ups to finish off the remaining reps.
So for example if I row 22 calories in the 60 seconds I will owe 13 Turkish get-ups to complete the round, once I finish the Turkish Get-ups I will look at the clock and my TOTAL time for the row and the Get-ups is my score for that round.
Watch this video for a quick review of the Turkish Get-up. In class we will start standing instead of starting lying down as shown in the video.
WOD: 4/27/17
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
20 Box Jumps
30 Double-unders
Today we have got Cindy (5/10/15) plus some extra cardio fun (20/25)!
Check out this article about how high intensity exercise is good for your brain and reduces the effects of aging!
"In a study published last year in the journal Neuroscience Letters, for example, a group of researchers from the University of Texas investigated the effects of high-intensity exercise on a protein called BDNF, short for brain-derived neurotrophic factor. BDNF is involved in brain-cell survival and repair, mood regulation, and cognitive functions such as learning and memory; low levels of BDNF have been associated with depression, bipolar disorder, and schizophrenia. In the study subjects, all healthy young adults, a session of high-intensity exercise was linked to both higher BDNF levels and improvements in cognitive functioning."
"Even the physical benefits of high-intensity interval training, or HIIT, go beyond the typical health improvements associated with normal exercise. HIIT may be the closest thing we’ve got to the fountain of youth: In research presented last month in the journal Cell Metabolism, a team of Mayo Clinic researchers suggested that it might help to reverse the cellular signs of aging.
Here’s how it works: As we age, our mitochondria — the “powerhouses” of the cell — stop functioning as well as they used to, leading to declines in energy level and exercise capacity. In the Mayo Clinic study, using groups of younger (18–30) and older (65–80) subjects, researchers measured the impact of three routines — high-intensity interval exercise, strength training, and a combined lower-intensity strength/cardiovascular program — on cell function, cardiovascular fitness, insulin sensitivity, and muscle mass.
At the end of the 12-week study period, the interval trainers showed improvements in circulation, heart function, and lung health. However, while the younger HIIT group experienced a 49 percent increase in mitochondrial capacity — a marker of the cell’s ability to produce energy —high-intensity exercise was the only routine that boosted mitochondrial function in the older group, by an incredible 69 percent. (The older group of high-intensity exercisers also showed an improvement in insulin sensitivity, a marker of diabetes risk.)"
Read the full article here - https://tinyurl.com/mw7bokb
Article found by Joey Kimdon
WOD: 4/26/17
Establish a 1RM Squat Clean
12 minute AMRAP of:
21 Kettlebell Swings, 53/35-lbs.
3 Strict Handstand Push-ups
21 Kettlebell Swings, 53/35-lbs.
6 Strict Handstand Push-ups
21 Kettlebell Swings, 53/35-lbs.
9 Strict Handstand Push-ups
…...continuing until time expires!
Today we have got some Strict HSPU!
Strict HSPU are difficult, there is no doubt about it. But I am here to offer up a couple of quick tips to help you out today!
These helpful hints will work for any type of HSPU scale - Pike HSPU, Dumbbell Presses, etc.
First up, The Tripod
In the Tripod position my head travels in front of my hands or toward the wall as I travel down. At the bottom position of the HSPU as pictured above my head is clearly forward of my hands.
The reason for this is the better position that this put you in for pressing yourself back up. This set-up allows you to utilize your triceps and chest much more on the press, instead of relying on your shoulders, a much smaller muscle.
At the bottom of the HSPU it is imperative that you form The Tripod!
Up next, Head Through!
The HSPU doesn't end when your arms lock out. You must get your head through and get your body into a stacked overhead position, just like holding a bar overhead.
Actively press up through your shoulders, get you head between your arms, and most importantly look at the wall opposing you (not at the floor!!!).
Getting your head through will help you to finish the rep and will keep you against the wall, something that gets more and more difficult as you get tired.
Head Though to stay on the Wall!
Finally there is Hand Placement.
This piece of the HSPU is a bit more subjective and you just have to find out what works best for you.
An appropriate distance from the wall is important to both keep you on the wall and to ensure that you aren't pressing an an awkward angle or to close to form The Tripod.
Anywhere from about 12" to 18" away seems to be the sweet spot. Try it close and try it far away to find a middle ground that works well for you.
As pictured above there is one more component to hand placement, straight ahead or splayed out. You can either place your hands like a push-up, with fingers facing the wall, or you can place your hands with your fingers facing out to the sides a bit. Facing the fingers out may allow you to use more triceps as an advantage! As with the distance form the wall, give both styles a try and see what works best for you!
WOD: 4/25/17
21-18-15-12-9-6-3 reps for time of:
Shoulder-to-overheads, 135/95 lb.
Chest-to-bar pull-ups
After The Open!
Now that the open has been over for about a month you might have finally mentally and physically recovered and be thinking about what you need to focus on next. The open may have shown you some weaknesses that you have in your training either Olympic movements, gymnastics or using a dumbbell!! Here are a few tips to help you get prepared for the 2018 open!!
Figure out your training goals
Whether the open helped you realize some holes in your training or you want to sit down with a coach and figure out your biggest weakness. Establishing what you want to improve on will help you achieve your overall goals.
Game Plan
Once you have determined what your goals are and you need help figuring out a game plan. You can ask one of the coaches to help lay out a plan to improve these weaknesses while still staying on the regular programming that Derek has set up for you. But the next step is by far the most important!
Get to Work!
The only way to get better and turn your weaknesses into strengths is to work!! This means the time you spend in the gym use it wisely. That means when everyone is standing around talking you should be doing extra work while you can. This means stretching after working out or doing anything to help you reach your goals!
Now It’s time to get ready for next year’s open or any other competition you might be looking forward to! Please do not ever be afraid to ask the coaches for tips to improve. But the most important is to put the work in and kick ass and trust me the results will come!
By Jesse Gunnell
