Month: May 2015
Workout for Thursday May 14th
Warm Up
400m run or two sets of 50 single unders. (Rosa omit the run or jump)
complete 2 rds not for time
- 10 air squats
- 10 Bird Dogs – demo
- 10 (5 each side) Elbow or Forearm to Instep w/ rotation – demo
- 20 mountain climbers – go slow to medium pace, it’s just the warm up- demo
Skill / Strength
– spend 5 mins on Hollow body progressions –demo of progressions
– 5 x 1 – take 5 attempts and hold hollow position (no rocking) for 20 seconds.
– Note your progressions, tuck, 1 leg, 2 legs, arms extended
Metabolic Conditioning
AMRAP-10
(as many rounds as possible in 10 mins)
Url Fixed: Glassman on 60 Minutes
Coach Glassman on 60 minutes. #nofilter
http://www.cbsnews.com/news/crossfit-creator-greg-glassman-60-minutes/
Workout for Tuesday – May 12th
Warm Up
Complete 3 rds of the following
- 50 Single unders or 50 jumping jacks
- 10 air squats – Slow and controlled
- 30 flutter kicks
Skills or Strength
myofascial release with lacrosse ball or tennis ball
- 2 mins of each side – hips – demo
- 2 mins each side hips & glutes – demo
- 2 mins each side of hamstrings – demo
- 2 mins each side of back of knee and calves – demo
MetCon
- 25 jumping jacks or 25 single unders with jump rope
- 3 burpees
- 10 situps or 25 flutter kicks (Rosa. Esther do Flutter Kicks)
- 5 strict pushups – (Push up to box, chair or stairs. Keep back flat, no knee pushups.)
Monday May 11th – REST DAY
Sunday May 10th Workout
Happy Mothers DAY WOD
Warm Up
500m row or 400m run
2rds for quality
- 10 step-ups
- 10 wall-balls
- 10 hollow body rocks
- 10 bird dogs
Skills/Strength
15 Minutes – Self-massage “Happy Mothers Day”
- Myofascial release & trigger point therapy with Lacrosse ball and Foam roller
MetCon
10 Min AMRAP
- 10 KB Swings
- 200m run or 250m row or 200 single unders
- 10 step-ups w/ kb
RESULTS:
Happy Mother’s Day! How about a massage, a self-massage that is.
Today we will learn and practice a little self-healing and self massage. Myofascial Release & Trigger Point therapy.
Never Losing! #INSPIRATION
Workout for Thursday May 7
Warm Up
Complete 3 rounds for quality
- 30 jump rope single unders
- 5 inch worms
- 10 sit-ups
Strength and/or skill
3 x 10 reps (hand release push-ups) – At the bottom of the push up release hands, initiate new pushup – Watch video for proper form – If you do not have strict push-ups do knee push-ups. Rosa, continue to use stair push-ups.
MetCon
AMRAP-10
- 10 Pull-ups or ring rows (substitute db bent over row if no pull-ups apparatus avail.) – Use light/medium weight
- 10 sit-ups
- 10 chair dips – Watch for proper form
Workout for Tuesday May 5th
Warm Up
Complete three rounds not for time (go slow work on proper form)
- 10 air squats
- 20 Jumping jacks
- 10 push-ups (chest must touch the floor or stair or box)
- 30 seconds Samson stretch each leg – Watch video
- 30 seconds – Hold bottom of the squat– Hold on to something as needed to get into proper form, watch video for proper position
Strength or skill
- 5 sets of 5 reps – L – Seated DB Press – Watch video for proper form
- (Grab two dumbbells, sit on the floor, press directly overhead)
- Note weight and post to comments
Metabolic Conditioning Workout
- AMRAMP-8 Set Clock for 8 Minutes (count # of rounds and reps completed, post results to comments)
- 20 Walking Lunges – Watch Video
- 10 Sit-ups
- 20 Burpees
NOTE: Modification: Rosa, please complete walking lunges on 1 leg (do 20 on good leg), substitute more push-ups for burpees 🙂