Monday 6.08.15

Strength:  Push Press 5-5-5-5-5

Try to improve by 5-10# on each set from 5.11.15

WOD: AMRAP in 14:00:
- 10 KB Push Press – right
- 20 KB Swing – russian
- 10 KB Push Press – left
- 20 KB Weighted Sit Ups - kb as high up on chest as possible

* 53/35# for rx'ed

Wednesday 1.02.13

JJ from Diablo CrossFit messing around with other things to swing.  This guy is a good CrossFit coach, who also was mine and Brad's Shootfighting instructor way back when.  

Strength: Front Squat 5-5-5-3-3-3

Conditioning: Every minute for 10:00:
- 3 Kettlebell Swings- Rt
- 3 Kettlebell Press- Rt
- 3 Kettlebell Snatch Balance- Rt
- 3 Kettlebell Swings- Left
- 3 Kettlebell Press- Left
- 3 Kettlebell Snatch Balance- Left

Use a KB equaling 15-20% of bodyweight.  You need to move fast to get through all the reps within the minute.

Post weights to comments.

Saturday 11.16.12

Did the bar seem to get higher every round?

Skill:  movements review

Conditioning: 2 rounds for time with a partner:
- 30 Handstand Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 30 Knees to Elbows
- 30 Deadlifts (225/ 155#)
- 30 one-arm Kettlebell Push Presses (53/ 35#)
- 50 Hip Extensions
- 20 calorie Row
- 20 Burpees

One partner working at a time.  You cannot go on to the next exercise till one exercise is completed.  If you find yourself doing this solo, simply complete one round

Post times and partner to comments.

Thursday 8.02.12

A good instructional on Knees to Elbows with scaling options

And yesterday The Compound welcomed the newest member of the Muscle Up Club.  Congratlulations, Damon!

Strength: Push Press 3-3-3-3-3

Conditioning: As many rounds as possible in 7 minutes.
- 5 left-hand Kettlebell Push Presses
- 5 right-hand Kettlebell Push Presses
- 10 Kettlebell Swings (using same weight as presses)
- 10 Knees to Elbows

Post weights and times to comments.

Monday 5.21.12

Kim ran the Bay to Breakers yesterday.  Hit her up, she's got some tempting photos of other runners to persuade more of us to run it next year!

Strength:  Bench Press.  Find 5rm

Conditioning:  5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)

It doesn't matter what exercise you start with, just alternate between the two.

Post weights and reps to comments.

Monday 12.06.10

Chris is showing some good positioning, especially in the upper torso.  Back and head is in a neutral position, shoulder blades are creating a shelf so the bar can rest lower on the back, and chest is upright.  A bit of adduction of knees, causing the use of the quadriceps (smaller leg muscle in the front) by moving his knees inside his toes and cutting his power a bit.  But overall a good lift!

Challenge:

HSPU Day#21

SWOD: Back Squat 90% + x 1, 70-75% x 2x 5 (add 5-10 #)

Metcon: Complete 4 rounds for time:
-10 Broad Jumps (minimum 6 ft)
-20 Alternating 1-Arm KB Power Clean & Push Press–heaviest possible (10 RT/ 10 LT)
-10 Sit Ups (GHD to scale up)

For the Squats, try to add something (from 1 pound to 5 lbs) to the weight you lifted last time, 12.02.10.  Then drop down the weight to 70-75%, adding weight to the last time we did those percentages on 11.22.10.

Post weights and times to comments. cc

Wednesday 9.22.10

Crappy photo, but here Ben and Elias go head-to-head on the Tabata Row at 5:00am!

SWOD:
Jerk 1rm

Metcon:
AMRAP in 15:00 of:
- 3 KB Push Presses (44/26)
- 6 Pull Ups
- 9 1-Arm KB Swings

WOD Tips:
For the SWOD, start light and review the technique. You can do a split jerk or a push jerk, but must initiate the lift in the front rack position. If you're feeling it today, go for a 1rm.

For the metcon, pick a heavy KB and stick with it for the whole circuit. You will clean the KB to your shoulder and do three push presses. Put it down, clean it up to your shoulder on the other arm, and do 3 more push presses. Drop the KB and do 6 pull ups. Pick the KB up again and do 9 1-arm swings on one arm, and 9 on the other. Complete as many rounds of that as you can in 15:00. For safety purposes in the 1-arm swings, don't swing the KB all the way up and over your head.

Post jerk weight and rounds completed to the comments section.