WOD: EMOM in 12:00:
- 2 Power Clean + 2 Front Squat + 2 Jerk
Choose a challenging weight, but focus on your footwork. After you pull the Power Cleans, your feet should be positioned for the Front Squats without having to move them in or out. If that is not happening, then get your footwork in order before adding weight.
WOD: For Time:
- 100 Vertical Jumps (touching an object 6" above max reach - two hands)
- 60 Hand Release Push Up
- 40 Toes to Bar / Warrior Sit Ups
- 30 Shoulder to Overhead (135/95#)
- 100m Walking Lunges
- 100m Run back to finish
Complete one round solo, or partner up and complete 2 rounds for time!
WOD: With a partner, complete:
- 800m Run (together)
2 rounds for time (one partner working at a time):
- 70 Warrior Sit Ups
- 60 Vertical Jumps (to 6" target)
- 50 1-arm Kettlebell Swings
- 40 Sumo Deadlift High Pulls
- 30 Burpee Broad Jumps (6' / 4')
Then
- 800m Run (together)
Amber will be offering free yoga classes today at 11 am and 7:00 pm. The classes are open to anyone, so bring a yoga mat and a friend!
One of these things is not like the others......
Skills: Complete the following skills in any order:
- Rope Climb - most difficult variation
- 400m Run - time
- Toes to Bar/ Knees to Elbows - max reps
- 1000m Row - time
- Vertical Leap - max height
- Pull Ups - max reps
- L-Sit - time in "L"
- Hollow Body - time
- Sit Ups - max reps
Thank you to everyone that came out and participated in Barbells for Boobs! It was fun, laid back, and lots of good food! More pics to come soon.
Skill: Movement review
Conditioning: " Modified Rescue P.T. Grinder"
30:00 as many rounds as possible in teams of 2:
- 400m run
- 50 Vertical Jumps (to a target 6" above max. reach)
- 40 Walking lunges
- 30 Sit Ups
- 20 Burpees
Run is performed as a team. One person working at a time on the other movements.
Congrats to Tanner Conolley and his Solano Blast for winning their Championship this last weekend!
The Solano Blast U12 baseball team took first place in the “The Big Show” tournament in Vacaville over the weekend. Blast went 3 - 0 on Saturday winning their first game versus the Benicia Wolfpack, then winning their second game versus the Hard 90. In Saturday night’s game they beat the Oakland Rockhounds. Blast finished up pool play by beating the Reno Hurricanes giving them the 1st seed for Sunday’s championship round. Blast beat the Anthioch Dynomite 6-1 in the championship game. Due to some outstanding pitching and great defense, the Blast never trailed any of the 5 games! Skill: Max. Vertical Jump and Box Jump. 3 attempts at each after a good warm up
Ryan A and Ryan S going for PR's on Thrusters at the same time.
As a coaching point, Ryan S definitely has the strength to get his weight, he just let the bar float out in front of him a little too much. Something we all do from time to time. As coaches we are always asking each other if we are rounding out backs, or if the bar path was straight, etc. If you want to see how your form truly is while lifting, have someone video tape you.. You;'ll get it next time Ryan!
Skill: Hip Extensions, Back Extensions, Hip and Back Extensions
"Constantly varied" programming is not random, but it doesn't mean the same workout won't show itself in the same week....especially when the weather said it will be rainy and windy and the workout I came up with involved lots of running outside. If you don't want to do this one again, don't worry I'll have something for you so still come!
We got some more barbell stands in and I've noticed some people struggling with which bars weighed how much, etc. so I made the following temporary markings.
- Ladies bars (35lbs thin bars): pink tape around the middle of the bar, it does not change the weight of the bar though! - Men's Limited Use" Bars (45lbs): Blue tape around the collars. Used for any "slow lift". NOT for Olympic Lifts (Clean, Snatch, Jerk or their variations) - Men's "All Purpose" Bars (45lbs): No markings, can use them for anything - Training Bars (15 lbs): No markings, simply much shorter and lighter than the others.
Strength: Max Vertical Jump & Max Broad Jump (3 attempts each)
I "don't know" who's feet these are, but he/she is demonstrating a less effective way of jumping
Here's some tips:
1) Get into position. Your hips should be flexed at 30 degrees, knees bent 60 degrees, ankles flexed 25 degrees in order to generate the most power without injuring your knees. - Don't point your knees inward; they should be positioned over the second toe. - Have your arms at your sides.
2) Push your body up with your legs, springing off the balls of your feet simultaneously. As you push up your body upward: - swing your hands up into the air, towards the ceiling, for additional momentum; - Breathe out when you're doing the motion.
3) Land on the balls of your feet and "roll" onto your heels. - Before impact, bend your knees -- and then do a partial squat to absorb the shock. - Straighten up from the squatting posture.
SWOD: Max Vertical Jump & Max Broad Jump (3 attempts each)
SWOD: Max Height Vertical Jump - 3 attempts (after a good warmup)
Metcon: "Angie" or "Team Angie". Compare to 7.12.10
For Time:
-100 Pull ups
-100 Push ups
-100 Sit ups
-100 Squats
Complete all reps of each exercise before moving to the next. Work on accuracy of movement for this workout. Your first rep of each exercise should look exactly like your last rep, albeit a bit slower due to fatigue. If you cannot do an exercise as prescribed, then try to use the most difficult variation of scaling as possible with an eye towards a goal of doing all workouts as written.
If you prefer, team up with a partner and complete the workout together, with one person working at a time.
SWOD: Max Vertical Jump & Max Broad Jump (3 attempts)
For the Metcon, you will have three attempts to jump as high as you can. Use the first jump to just get an idea of the timing for hitting the markers. Then get after it on the other two attempts. Do the same for the broad jump. Good Luck!
Metcon: 5 rounds for time
-30 Meter Farmer Walks (45, 25 each arm)
-20 Sit Ups (scale up to GHD)
-36 One Arm KB Swings (18 each arm with heaviest KB possible)
Happy Birthday to Nicole today and to Holly yesterday! 29 is a great age to hit.....again!
SkillWOD: Review of ALL exercises and their scaling
Metcon: "29-ish?" 29 Air Squats 29 Burpees 29 Pull Ups 29 Box Jumps, 18” 29 Handstand Push Ups 29 Knees to Elbows 29 Vertical Jumps, 18” above max reach (use wall) 29 Sit Ups 29 Ring Dips 29 Double Unders *Every minute on the minute perform 2 Power Cleans @ 75% 1 RM
The reps should match the years of the birthday girls'. Of course if I am off a year or two, i'll leave it up to the ladies to inform you and adjust the reps accordingly. Push hard! The longer it takes the more Power Cleans you get to do!
Today is the last of our jump and metcon triplet series. The vertical jump has long been one of the standard tests of athleticism in many sports and training programs.
WOD Tips: For the SWOD, measure your max reach: how high you can reach with one arm. Then you will take 5 attempts at a max height vertical jump. The distance between your highest jump and your max reach is your vertical jump. You can take a stepping start on these.
For the metcon, pick the heaviest KB you can handle on a first come first served basis. The sit ups are on the Abmats unless you want to scale up to the GHD machine. The scaling option for double unders on this WOD will be tuck jumps since we are focusing on jumping this week.
Post vertical jump heights and metcon times to the comments section! bc
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The Vertical Jump
