THURSDAY 070412

“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

See CrossFit.com WOD 070412 for demo.

TUESDAY 070410

Five rounds for time of:
Run 400 meters
15 Front Squat 135#
7 Muscle-up

Jumping pull-ups can be a substitution for those unable to do pull-ups yet they yield the same work as any other full range of motion pull-up type (ie dead hang, kipping, etc.) Maybe uncommon, they can be extremely demanding metabolically. Attempt 100 for time to match Ahmik Jones 1:52.

WEDNSDAY 070404

Row 5 Rounds
Row 500m

Round 1 Maintain 1.0xBW in Ave. Watts
Round 1 Maintain 1.1xBW in Ave. Watts
Round 1 Maintain 1.2xBW in Ave. Watts
Round 1 Maintain 1.3xBW in Ave. Watts
Round 1 Maintain 1.4xBW in Ave. Watts

Rest 2 min. between rounds.

Tabata Wattage Rowing, Angela Hart - video [wmv] [mov]
See article “Indoor Rowing” by Concept2 founder Peter Dreissigacker in CrossFit Journal #54

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THURSDAY 070322

Deadlift
3-3-3-3-3-3-3

The deadlift is a functional movement used everyday, whether picking up the car keys, a box of books, etc. If done correctly, this lift is always safe. In the event the weight is too heavy it will simply not move but no injury will occur. The deadlift is also a foundational supporting lift to developing the Olympic lifts, snatch and clean.

WEDNSDAY 070314

10,9,8,7,6,5,4,3,2,1 reps for time:

Deadlift BW
Push press 1/2BW
Pull-up

The shoulder press should finish overhead where the pull-up begins. These two exercies are compliments in pushing and pulling but begin the progression toward more involved hip extension and greater power output. The next step being push press and kipping pull-up respectively.

WEDNSDAY 070307

5 Rounds for time:

95lb Overhead Squat 12 reps
25m Sled Pull
100m Farmer Carry BW

Whether you need to carry in the milk or bucket turnips the farmer carry is what the doctor orders. The farmer carry will improve stabilty, grip strength and carrying capacity.

For time:
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Excellent Rowing video!

The extremely versitile stall bar can be used to improve shoulder flexibility, core strength and flexibility. Stall bars have been standard equipment in YMCA, college, high school and private gyms. Today they are rarely found anywhere but gymnastic facilities. A discussion of there history and use can be found in CrossFit Journal Vol.44

“If your goal is optimum physical competence then all ten general physical skills must be considered:

1. Cardio/Respiratory Endurance - The ability of body systems to gather, process, deliver, oxygen.

2. Stamina - The ability of body systems to process, deliver, store and utilize energy.

3. Strength - The ability of a muscular unit or a combination of muscular units to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of muscular unit or a combination of muscular units to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relations to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Improvement in this range of general physical skills requires both physical training and general movement practice.”TRAINING” refers to activities that improve performance capacity through measurable organic changes in the body. “PRACTICE” refers to activity that improves performance capacity through adaptive changes in the nervous system without other perceptible organic changes.

Both training and practice are needed to improve any physical performance; however, the general physical skills detailed above respond in differing degrees to each. Of the ten general physical skills, the first four, endurance, stamina, strength and flexibility, are those most affected by training activities. The last four, coordination, agility, balance and accuracy are most affected by practice. Power and speed have equal requirements for training and practice.”

The Well-Rounded Workout, by Jim Cawley & Bruce Evans

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Being vexed by the difficulty of doing the HSPU required in Mary while holding good HS form and exersizing full ROM, I experimented with quite a few “contraptions”. The latest seems to be a keeper. Another achieved objective while doing “Mary” would be maintaining continuity of the workout without requiring assistance from another individual.
The idea is to hitch a band overhead and drape another through making two loops. Put your arms though these two loops, diving through them into the handstand. This way your arms get assistance with the loading and you can still work on good straight HS form and balance at the same time.