Wednesday 4.30.14

Friday and Saturday Regional workouts are released

Skill:  L-sit or L- Hang.  Accumulate 3:00 in "L". Alternate between both both the hang and the sit if you need.  Take a trip up in the ropes in a L-sit too if you can!

WOD: AMRAP in 12:00:
- 8 Pull Ups
- 12 Burpee Box Jumps (24/ 20")

Post weights and times to comments.

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Workout Goals:  Try to shoot for 6-9 rounds.  Scale up to Chest to Bar Pull Ups if you feel you can hang with that.  Whatever style you choose, try to make it a goal of doing the Pull Ups unbroken each round

Tuesday 11.12.13

Carl Paoli at GymnasticsWOD.com

Skill:  On the minute for 12:00:
- 2-3 L-Hang Pull Ups
OR
- max. L- Hang holds each minute

WOD: As many rounds as possible in 12 minutes:
- 5 Pull Ups
- 10 PushUps
- 15 Walk Lunges (steps)

Post reps and rounds to comments.

Wednesday 8.14.13

Sandbag run

Warm up those Hamstrings! - don't cherry pick this workout.  I promise it's a good one!

Skill: L-Hang/ L-Sit.  Accumulate. 4 min total between both movements.

WOD: For best time:
- 3 x 300 yard Shuttles (6x50yrd)
Rest 5 Minutes between efforts
Touch one foot and one hand just outside the cones at each turn.

The test many Football Athletes use is below.  I'm not even going to put a women's weight on here, this is just for reference and a goal to get all three shuttles beneath one of these times:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

Post times to comments.

Thursday 2.07.13

Skill: On the minute for 10:00
Max L-Hang.  Try to work for at least 10 sec each round, even if you have to re-raise the legs

WOD: 3 rounds for time of:
- Run 800 meters
Rest 2 minutes

Post times to comments.

Thursday 1.31.13

Devin and Brooke battling in "Nancy".  They finished 4 reps apart.

Skill: L-Hang.   Complete 4 minutes total in as few sets as possible

WOD: AMRAP in 12:00:
- 10 Push Ups
- 10 Pull Ups
- 20yd Bear Crawl

Post sets and rounds to comments.

Wednesday 3.21.12

L-sit progressions from CrossFit Gymnastics

Skill:  Partner up and accumulate 3:00 in an L-Sits or L-Hang of both

Conditioning: 5 rounds, for quality
- Handstand Hold, 30s
- 10 Pistols (alternate legs)
- 20 Hollow Rocks

Post to comments.

Wednesday 12.07.11

Kate finally back in the morning routine after switching jobs at work....and freezing temperatures!

SWOD: Take 20 minutes and L-sit/L-hang practice, accumulate 5 min time in your chosen "L" position. Then pick another skill of choice(rope climb,pullup,kipping,etc) to work on for remainder and between Lsit/Lhang rounds
  
Metcon: On the minute:
- 2 Box Jumps (should be at a challenging height 6-12" above what you normally use)
Then
-  Burpees for the remainder of the minute until either:
     A) you reach 75 reps
     B) 20 min. time cap

Post skill and score of metcon to comments.

Wednesday 10.05.11

Greg is usually an early AM guy, but decided to show up in the evening for a few workouts.

SWOD: L-sit / L-hang - accumulate 3 min of hang or sit  

METCON:
- Row 1500m
- Rest minimum of 5 min.
- Row 1500m and beat previous time

Post times to comments. cc

Wednesday 8.17.11

I was at the gym at 5 am yesterday when Doug unveiled his new model plate holder, now with front and rear wheel drive.  Thanks Doug!

SWOD: L-Sits/ Hangs.  Can you accumulate 3 min of L-Sit/ Hang time in 15:00?  Use a partner to judge when your feet go below parallel. 

Metcon: “Annie”
Reps of 50-40-30-20-10:
-Double Unders
-Sit Ups

Compare to 11.03.10.

Post times to comments. cc

Thursday 9.02.10

SWOD: Hold a front plank, L-hang, and handstand holds for max times. Two attempts at each. Try each with a tight midsection and a loose one and observe the differences in stability.

Metcon: Complete for time:
Sprint 200 meters
50 Push Ups
Sprint 200 meters
40 Push Ups
Sprint 200 meters
30 Push Ups
Sprint 200 meters
20 Push Ups
Sprint 200 meters
10 Push Ups

Post times to comments.

Saturday 6.12.10

Accuracy is an often overlooked component of fitness. Accuracy is the ability to control movement in a given direction or at a given intensity. For example, to be able squat or perform the pushup to the exact same position and full range of motion no matter how tired you are is a matter of accuracy.

Skill WOD: Rope Climb. How high can you get? 10 ft. 15 ft. To the ceiling. Or lie on your back and use the rope to pull yourself to a standing position.

Try different methods on how you use your feet to relieve your arms from doing all the work. If you can’t climb the rope, try anyway; the struggle is just as important and useful as the accomplishment. This can be a great substitute to pull-ups as well.

Turkish Get Ups. Start with the lightest KB and work your way up to see waht you are capable of.

Metcon:

Complete for time:

60 second L-Hangs
30 Good Mornings, 45 lbs barbell
30 Abmat Sit-ups
25 Good Mornings, 45 lbs
25 Abmat Sit-ups
20 Good Mornings, 45 lbs
20 Abmat Sit-ups
15 Good Mornings, 45 lbs
15 Abmat Sit-ups
10 Good Mornings, 45 lbs
10 Abmat Sit-ups
5 Good Mornings, 45 lbs
5 Abmat Situps
60 second L-Hangs

**Every 2:00 perform 4 Turkish Get Ups, 2 per arm. Base the wieght you use on how you did during the SWOD**

For the L-Hangs, accumulate 60 seconds total in the position. If you fall out of position, which is dropping the legs below 90 degrees from the body, then time stops until you return to the exact position.

There are two ways to scale the Good Mornings. If you are familiar with them and can handle it then bump up the weight. If you can't keep proper position then lower to a 35 lbs bar or PVC. Just moving in the proper position will be beneficial no matter the weight.

Post Rope Climb attempts and times to comments. cc