Good Scapula Extension and hollow

Warm-up

15-10-5

• Air squats – Watch video for proper form 
• Scapula Push Ups  –WatchVideo for proper form –
• Bid Dogs – Slow and controlled Hold for 3-5 secs at top of each repetition  – no rolling – maintain strong mid-line  –Watch Video for proper form

Workout

Complete 10 Rounds of the following for time, set clock and note time to complete.

• 20 second hollow body static holds
• 8 regular push-Ups – Keep elbows back, use knees if necessary

record time to comments in blog

Warm Up

First Complete

Complete 3 rounds of the following – Keep Pelvis up, abs, Glutes and body fully activated

• hollow body static holds (30 secs ) – Note time if less than 30 secs that you can hold a good form hollow body position.  Choose the position where you can maintain a strong hollow- Full Tuck is ok. (post to blog) – Watch video for Hollow Body progression for proper form
• Arch position – Static hold for 30 secs – Watch video 

Record hollow body static position and arch times along with workout results

Warm-up 

12-9-6  – Complete the following – slow and controlled – DO NOT GO FAST – take your time through the movements

• Burpees – Watch video for proper form – Liz  MOD – Knee Push-ups 
• Walking Lunges – Watch Video for proper form 
• Bid Dogs – Slow and controlled Hold for 3-5 secs at top of each repetition  – no rolling – maintain strong mid-line  –Watch Video for proper form

Workout

AMRAP-10 – Set clock for 10 minutes – Complete as many rounds as possible of these movements in 10 mins. 

Post results to blog when complete.

• 15 Air squats  – Video for proper form
• 30 flutter kicks  – Video for proper form (maintain strong hollow body in flutter kicks) – Yup that makes them more awesome! 🙂

That’s all!  Post number of rounds completed + partial reps.

Record hollow body static position and arch times along with workout results

Skills

• Hollow Body
• Arch
• Bird Dogs
• Ring Rows
• Wall Balls

Warm-Up

12-9-6

• Ring Rows
• Bird Dogs

WOD

EMOM-6 (Every Min on the Minute for six minutes) – Set clock for six minutes

Target reps between 6-12 reps for each movement

• Wall Balls 10# ball
• Burpees (ring row mod for Liz.)
• Row for calories

Modification for Finlan Family 

GARAGE Athletes DO NOT COMPLETE THIS WOD.

Warm – Up 

• 400m Run or 50 Double Unders or 100 Fast Singles

Then complete

2 rds of the following

5-10 Reps of each movement

• 30 secs – Samson Stretch Each Leg
• Sit-up
• Pull-up or 1 arm bent over row
• Dips

AMRAP-10 (set clock to 10 mins and complete the following) 

• 10 Burpees
• 50 Fast Singles with Jump Rope

Here’s a quick update on how Coach Cahba was spending his time during the month of October aka Fall Break.  

While some have suggested I was slacking off, sleeping in until noon on Sunday’s, we all know that’s only partly true. 🙂

Here’s a summary of what was going on in October and why the Garage Gym needed a little break.

Oct. 2014 in review: 

• Oct. 4th –  Competed in the SuperFit Games – Team SuperFit DC – Oct 4th Male/Female “Scaled” Division
  • Finished on the podium 3rd place  – Whoot!
• Oct. 5th – 10th – Traveled to Monte Carlo, Monaco and the French Rivera with Jillian as part of Microsoft’s Platinum Club
• Oct 12th – 3rd Birthday Party for Kosi
• Oct. 15th – Grand Opening – New Gymboree Location –  Like us on Facebook Gymboree of Crofton 
• Oct. 25 – 26th – Completed CrossFit Gymnastics Certification Course – aka –  16 hours of core torture, bodyweight movements and handstands. I learned lots of new skills to share with my friends. 
• Nov. 1st – Promoted at work, great opportunity and challenge

October was a very fun, and but very busy month.

Also, I found some time to revise and update the programming (schedule of workouts) for our new formatted 12 week cycle.  There will be an increased focused on core development, gymnastics (body weight movements) and strength development.  For those who completed the prior 10 week cycle(s) I expect you will find this new format familiar, yet different and more challenging.

Can’t wait to get back to training and coaching with my peeps!

Here are some pictures from the October activities.

SuperFit DC 3rd Place Heather & Cahba

After the 4th and final WOD, we gave it all.

Overlooking the Mediterranean Sea

Sainte-Marguerite Island and Prison that held the ‘Man in the Iron Mask’

The Famous Monte Carlo Casino + Dinner with friends at the Buddha Bar

Working on that Hollow Body

CrossFit Gymnastics Lecture (all 15 mins)

Gymboree of Crofton Open House Ribbon Cutting

Repost from boxlifemagazine.com

Over 10 million humans on our precious planet Earth now practice some form of CrossFit. Of those 10 million, the majority (an estimated 60%) are women. This article is geared specifically for them.

Here are 10 tips that might make your experience inside the box a little bit smoother.

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Warm -up

• 20 jumping jacks
• 10 air squats
• 5 push-ups
• 10 air squats
• 20 jumping jacks

Workout

Set stop watch for 10 minutes

– AMRAP – 10 (Complete as many rounds and reps as possible in 10 minutes)

• 200m run (light jog) – Remember pose running (toe-ball-heel)
• 10 Walking lunges (Watch this video for a perfect walking lunge)  – Keep your chest up, hands by your side and keep the knee over the ankle with each step.  Each step counts as 1 rep.
• 30 Flutter kicks (watch this video for perfect flutter kicks) 

Record the number of rounds + any partial reps to the comments section of this blog.  Please note if you completed sit-ups or flutter kicks.