Monday 10.06.14

Skill: Spend 15:00 on Handstand Push Ups, wall walks, free- standing handstands, handstand walks

WOD:  For time
- 400m Run
Then, reps of:
10-9-8-7-6-5-4-3-2-1
- Power Clean (135/85#)
1-2-3-4-5-6-7-8-9-10
- Push Ups
Then
- 400m Run

* Optional Post-WOD work: AMRAP in 5:00
- As many Turkish Get Ups, alternating each side, moderate weight 

Post weights and times to comments.

Monday 9.15.14

Skill: Spend 15:00 working Handstand Push Ups, Wall Walks, Free Handstand, Handstand Walks etc.

WOD: "SWAT Op Gone Bad"
1:00, :45, :30, :15 consecutive rounds of:
- Pull Ups
- Push Ups
- Sit Ups
- Squats

* Complete 1:00 of each, then :45 of each, and so on
** keep a running total of reps through all rounds.

Post total reps to comments.

Monday 8.18.14

Skill:  Perform 10 rounds of:
- 1 Wall Walk
- Handstand walk away from the wall for as far as possible.

*partner up and help each other maintain balance if needed. If you do not have a Handstand Walk, work handstand holds and brave pushing your toes off the wall slightly


WOD: "Tabata These"
- Pull Ups
- Push Ups
- Sit Ups
- Rows (for calories)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are rowing for calories. There is no rest between exercises except for the 10 seconds of rest.

Post total reps from all 32 intervals to comments.

Tuesday 4.30.13

True Paleo eating

Skill: Handstand, walk, hold
Take 15:00 to find your max. distance walking on your hands, max hold, or just play in handstand

WOD: AMRAP in 12:00:
-7 Sumo Deadlift High Pull (95/65#)
-7 Pull Ups
-7 Push Ups

Post reps and rounds to comments.

Wednesday 8.22.12

What is wrong with this Squat?  Be specific, "almost everything" is a correct answer, but how would you fix it? 

Skill:   Handstand Holds, Walks, Free standing practice

Conditioning: "Cindy"
As many rounds as possible in 20:00:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Post rounds and reps to comments.

Wednesday 7.18.12

Your row today should look more like this pace...

 rather than this one:

Although this is smooth and is using a lot of power, he can't maintain it over 2K

Skill: Spend 20 mins upside down, handstands push ups, holds or walks .

A good goal is to have every athlete capable of a 2 minute handstand hold against a wall and a 20 foot handstand walk.

Conditioning:  For Time:
- Row 2K

Challenge:  Anyone who rows under 7 min and win a free Compound shirt!

Post scores and times to comments.

Saturday 12.10.11

For anyone wondering what Mike C, Geoff and Doug are doing today, here is their workouts.  Good luck Guys!

SWOD: Handstand hold, free handstand, hspu, etc for 10min

Metcon: For Time:
- Run 1 mile - carrying 15-25% bodyweight (medball,kb,sandbag,bumper)
Rest 3 minutes
- Run 1 mile NO weight
Finish with:
- 50 Toes to Bar

Post weights and times to comments.

Wednesday 7.06.11

Laura K. working on her pull ups.  Check out how her back muscles are working when she gets her elbows back and chest up on the pull up.  All of us should try to make our pull ups look like this!

Metcon: 10:00 of free hand stand practice, then one max handstand hold against the wall

SWOD: 10 Rounds of:

- 15 yard banded sprint forward

- 15 yard banded sprint backward

- 1:00 rest between rounds (rest will consist of holding the band for your partner)


With a running clock, one partner will hold the band and the other partner will run.  Sprint 15 yards forwards, turn around and sprint 15 yards back, and then rest one minute.  Repeat 10 times, and then the athlete that was holding the bad will now sprint, and the sprinter will now hold the band.  These are not for time, but give your partner enough band resistance that each sprint takes between 10-15 seconds to complete.  bc

Saturday 5.28.11

For goblet squats, hold the KB as if it were a goblet of mead.  Focus on sitting back and trying to keep the KB close to your body.  The KB handle should be held just under your chin.

SWOD: 

- 10:00 of Free Handstand Practice.  Spot each other and try to do these off of the wall, with one partner holding the ankles as needed.  Work on keeping your whole body tight, in a hollow position, and finding that balance point.  Summersault or cartwheel out of your handstands.

Metcon: 

5 Rounds for time of
- 15 Ring Rows
- 15 Goblet Squats (heaviest KB possible)
- 15 Push Presses (95/65 taken from the ground)

For the ring rows, your feet should be on a box that is the same height as the rings.  Scale down as needed by lowering your feet.  Use the heaviest KB possible for the goblet squats.  For the push presses, clean the bar from the floor on the first rep and then complete the push presses.  Hint:  The fewer breaks you take during the push presses, the fewer times you have to clean it!

Post your longest free handstand hold and metcon times to the comments section!  bc

Saturday 4.23.11

Practice getting into and keeping your free handstand with a hollow body position.

SWOD: 10:00 of Free Handstand Practice.  Spot each other as needed, but try to get upside down, not against a wall, and feel what it feels like to get hollow while perfectly upright.  Point those toes, and don't look at the ground.  Think about keeping your head neutral so that your spine stays aligned properly.

Metcon: For time:

400m Run

- 75 Squats

- 50 Push Ups

- 25 Pull Ups

400m Run

- 50 Squats

- 30 Push Ups

- 15 Pull Ups

400m Run

- 25 Squats

- 20 Push Ups

- 10 Pull Ups

400m Run

For the metcon, there will be a 30:00 cap in place.  During each set (in between the 400m runs) you may break up the reps as you see fit.  For example you may break up the set of 75 squats, 50 push ups and 25 pull ups into 5 sets of 15 squats, 10 push ups, and 5 pull ups.   You must finish all of the prescribed reps from that round, however, before advancing to the next 400m run.

Post times to the comments section!  bc

Monday 3.14.11

Jenny trying yet another therapy for her squat.  The form still looks good though.

SWOD: Handstand Practice (wall, floor, walks, rings).  Spend 15 -20 minutes upside down.

Metcon: For time:

-50 KB Swings

-400 m Run

-40 KB Swings

-400 m Run

-30 KB Swings

-400 m Run

-20 KB Swings

-400 m Run

-10 KB Swings

For the KB Swings, use the heaviest weight you can handle to swing the kettlebell directly above your head WITHOUT overextending your back to do so.  For both the Metcon and SWOD, think about how the hollow rock position comes into play for the movements to be done correctly.

Post weights and times to comments. cc