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

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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 crossfit.com 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 CrossFit.com

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 CrossFit.com

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 CrossFit.com

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


Squats & Jerks

Thursday, May 17

WOD: 3 rounds - 12 front squats 115/85, 10 push jerks 115/85 (from ground)

Strength: OH Squat 5x5 @ 75%

Gymnastic Prep: Complete 100 Hollow rocks with 2.5 pound plate overhead - every 25 reps pause for :10

Recovery: With hip circle, monster walk length of training area