Oct. 29 @ K Street

Lerner at 1PM...ish

Warm Up and mobilize whatever is tight (shoulder, hips, receiving position of the clean)

Str: TGU (about 10 minutes)
Play around with them, try to work up in weight, skill, etc.

WOD (we'll do this upstairs by the track or on a bball court):
2 Rounds of
AMRAP 5
10 Double Unders (I'll have 2 jump ropes with me)
5 Standing Broad Jumps
1 Wall Walk

Rest 1 min between rounds

Score is the absolute score of both AMRAP rounds minus the difference between AMRAP rounds.

K Street at 2PM

Clean Work
Whatever John has planned or 10x2 up to a heavy weight you can clean twice

Oct. 27

K Street in the morning from 6-8am. (I'm going at 6:30ish)

At Lerner at 1PM

Warm Up
2 rounds
5 Wall Walks
30 Jump Rope

Pick a spot and spend 2 minutes per side mobilizing

Strength: Overhead Press
5x5 @ 85% 1RM

WOD:
21-15-9
Db Swing (55lb)
Burpees

October 23

Study WODs!

You got two options:

SWod 1:
3 rounds
30 sec handstand holds
30 sec hollow body holds
30 Push-Ups
30 Squats

or

SWod 2:
3 rounds
30 sec L-sit
30 sec Handstand Hold
30 Push-Ups
30 Squats

MWod for today, tomorrow, and Monday.

Be awesome, stretch the tight bits, don't think about worms while you're doing it.

Booyah.

Oct. 21 and 22

Hey Corpses,

If you pay attention to my incessant babbling, I am getting big into mobility training and have begun incorporating it into my life. I think all of you should as well for a couple reasons:

1. Range of motion is everything. If you can't get into the proper position for a lift (the receiving position in a snatch or clean, for instance), then you can't work the musculature. If your flexibility biases you into an improper position, you risk injury (think knees collapsing inward in a squat because your external rotation is weak compared to your internal). If your mobility is limited, your ability to full express power, speed, and strength become limited as well (think keeping your elbows high and thus load centered at the bottom of a front squat).

2. Starting in and maintaining a mechanically advantageous position decreases your passive O2 consumption (VO2 min) and therefore decreases your overall metabolic demand during a movement. Being mobile allows you to minimize your VO2 min and keeps you moving faster for longer (think 100 burpees with tight hip flexors vs relaxed, smooth gliding hip flexors).

3. Building mobility is easy, spares you from injury, decreases time needed to recover, and increases gains in the gym!

The third point I want to hammer on. It is easy, as I am discovering, but just takes a little bit of effort and about 10 minutes out of your day. Case in point: Mobility WOD

Here's the plan, starting from the first post on the Mobility WOD site onwards, I want each of us to accumulate ten minutes a day of mobility training. Spread over several weeks or months, 10 minutes a day translates to HUGE gains in mobility and thus HUGE potential gains in the gym. Each day, I will post a mobility WOD on our blog, but feel free to browse the Mobility WOD blog and try stuff out.

You will need to get your hands on some lacrosse balls (preferably 3), but you can always substitute things in.

With that: here's today's, October 21, WOD

October 21:
MWod: Paleo Chair


October 22: K Street Gym at 2PM
Warm Up

Clean Work
Up to heavy singles with jerks, and whatever else John has in store.

WOD:
3 Rounds for time:
15 Double Unders (even if you can only do 1 at a time, must get 15)
15 Walking Overhead Lunges 45/25

If your time is under 4:00 as prescribed, rest 1:00 and repeat.

MWod: Hip Flexors

October 20 @ 6PM

K Street @ 7AM for O-Lift Training

Lerner @ 6PM
Warm Up
3 rounds
30 sec Handstand Holds
10 Hindu Push-Ups
1 Turkish Get-Up (per side), 55#

Strength: Bench Press
Find your 1 rep max!

WOD:
For time
100 Burpees

October 18 @ 6PM

Warm Up
Couple minutes jump rope
Squat-to-Stands and Toy Soldiers
Wall Walks
Handstand Holds

Get fucking amped

WOD: Crossfit Total
1RM Backsquat
1RM Overhead Press
1RM Deadlift

GET SOME!

Oct. 16

Lerner at 12PM

Warm Up
3 rounds
10 Pull-Up Variety
10 Squats
10 Hollow Rocks
30 sec Handstand Hold

WOD:
10 Rounds
250m Row
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Squats)

Stretch

Oct. 15

At K Street:

Warmed Up

Strength: Clean and Jerks
Work up to heavy singles
Follow with heavy single Jerks

WOD:
For time
100 Wall Balls (if 20# ball, 10ft target, if 11# ball then 16-20ft target)

Oct. 13

Hey guys: two different times and WODs depending on whether you go to K Steet at 7AM or Lerner at 6PM

Lerner at 6PM:
Warm Up

WOD:
5 rounds for time
3 Deadlifts (275/225#)
15 Double Unders or 30 Jump Ropes
15 Knees-to-Elbows

Oct. 11 @ 6PM

Warm Up
3 rounds
10 Hollow Rocks
1 min Jump Rope (throw in DU wherever you can)
1 min Handstand Holds

Strength: Backsquat
5x5

WOD:
3 rounds
1 min max pull-Ups
10 sec rest
1 min max push-ups
10 sec rest
1 min max sit-ups
10 sec rest
1 min max squats
1-2 min rest

Oct. 9 @ 2PM

Warm Up
Dynamic Stretching
Practice speed on K2Es (backflip training!)
Just get warm

WOD:
5 rounds
12 KB Swings @ 70lbs (i.e. 2 pood)
100ft Lunge
250m Row

Oct. 8

Warm Up
500m Row
10 pull-up variety of your choice
Practice backwards levers, skin the cats, or front levers for 2 mins

Strength: Back Squat
5x5

WOD:
10 rounds for time,
2 BW Front Squat
5 Handstand Push Up
10 Toes-to-Bar

Oct. 6th @ 6PM

I am doing this on Tuesday because I have CAP tomorrow. Tear it up!

Warm Up:
2 rounds
5 Squat to stand
10 Squats
10 Hand release Push-Ups
Maybe some deep lunges if you feel tight.

Strength: Bench Press
5x5

WOD: (Compare to 7/23/10)
For time
Row 2000m

October 4 @ 6PM

Warm Up
500m Row
3 min Jump Rope
Dynamic Stretching

Strength: Deadlift
5x5

WOD: Compare to (7/21/10)
21-15-9 Reps for time
115lb Push Jerk or Push Press
Kb Swing (70lb or 55lb)

October 2 @ 6PM

Warm Up
500m row
Dynamic Stretching
Mess around on bars (levers, skin the cats, MUs, etc.)

WOD: (Compare to 7/20/10)
10 rounds for time
10 Sit-Ups
10 Pull-Ups
10 Press, Push Press, or Push Jerk (45lbs)