Gymnastic Prep

Wednesday, October 3 2018

One arm : Swing demo

Gymnastic Prep: Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks :30 Static overhead hold with db or kb while kneeling 5 P- Bar push ups(if 10 Strict knees to elbow is too many lower number, wall walks won’t include a push up, static hold is with whatever weight, p-bar push ups can be scaled up to ring push ups or scaled down to push ups - or box push ups) Strength:4x10 each arm - single Arm Russian swings Accessory: n/a Recovery: 100 abmat sit ups

Strength: 4x10 each arm - single Arm Russian swings - work up and challenge yourself with correct technique

Recovery: 100 abmat sit ups

NFT and Some gymnastic Prep

Wednesday,August 8 2018

In case you missed it : Why you should be writing your Pr's on the monthly board

Contest time: Write Oregon CrossFit a review on a social media site and get entered to win some free apparel. - Write a google, facebook, yelp, or any other site review, send me a copy of the review ( - write "review" in the subject title) every review gets an entry into a drawing for some FREE swag. You get an entry for each review - winners will be announced next Wednesday.

WOD: Complete 6 rounds not for time; 5 db deadlifts, 4 db hang cleans, 3 db Front squats, 2 db Jerk

Gymnastic Prep: Complete 3 rounds not for time; 5 strict pull ups, 20 Tuck Crunches, 10 Kipping swings, 5 dips (if pull ups are easy go weighted or increase difficulty by doing strict c2b, tuck crunches on the ground, kipping swings focus should be open and closing shoulder girdle as well as keeping legs long and tight, dips can be done on rings/matador/boxes/pbars/push ups)

Recovery: 2k row nose only breathing

5-10-15 workout

WOD: Friday, July 20 WOD: Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Men: 20-lb. ball, 1.5-pood kettlebell Women: 14-lb. ball, 1-pood kettlebell Workout courtesy of

Gymnastic Prep: 2 rounds 20 scap push up, 20 (10 each hand) wrist bridges, 20 kipping swings

Recovery: 2x20 banded straight arm lat pull downs

Gymnastic Prep

Wednesday, July 11

Gymnastic Prep : WOD: 4 Rounds NOT For Time 25 Strict Ab-Mat Sit-Ups (arms crossed over chest) 25 Pausing Hip Extensions(pause at top) 25 Flutter Kicks(try to flatten back out on ground and point toes - count each leg) 25 Banded Good Mornings :25 L-Sit on Parallettes(scale with knee tucks) Can be completed in any order to accommodate classes

Accessory: 2x10 on each arm turkish get ups (20 reps each arm)

Recovery: 100 hip circle glute bridges

Tabata and a lot of them

Tuesday, July 3

WOD: For max reps at each station: Tabata dumbbell shoulder presses Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking lunges Tabata dumbbell push presses The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. Complete all shoulder presses before moving onto jumping lunges. Record total reps at each station Men: 35-lb. dumbbells Women: 25-lb. Dumbbells Workout courtesy of

Gymnastic Prep: 3 rounds: 1:00 handstand hold(use different implement such as p-bars, plates to change stimulus, :30 Hanging L-Sit, 1:00 Plank

Recovery: 1x100 banded tear aparts

For time using a single db

Friday, June 15

WOD: For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell workout courtesy of

Accessory: 3 rounds, 12 barbell upright rows, 10 db hammer curls on each arm, 12 dips

Gymnastic Prep: 2 rounds: 10 thumbs pointed at each other ring rows or barbell rows, 5 wall walks

Recovery: Foam Roll

Longer Wednesday

Wednesday, June 13

Latest blog post regarding training sprinting athletes

WOD: 30 min amrap, 500m row/ski/1000m bike(concept 2 bike) , 5 p bar shoot thrus(dip + Push up, scaled no dip or push up) 7 back squats 185/135

Gymnastic Prep: 3 rounds NFT 10 pistols( scale accordingly) , 3 forward rolls (use mats), 10 kipping swings

Recovery: 50 lateral lunges each leg