Gabrielle, Angelas little girl perfect ring grip!
A. 10 min rowing technique
B. Row 2K for time
C. 3 Sets:
Hip Extension @ 2113; 10-12 reps
Plank Push Up @ 2323; 10-12 reps
Add weight to hip extensions if needed.
Please post results to comments.
A. 21-15-9 Reps for time:
Row (calories)
DB Thrusters
B. 3 Sets:
Hip Extension @ 2113; 12-15 reps
Flutter Kicks; 15-20 reps (1 rep = 4 count)
Please post results to comments.
A. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time:
15M shuttle run (suicides)
DB Floor to overhead (55#/35# per hand)
Compare to Nov 28, 2011
B. 3 Sets:
Hip Extension @ 2113; 10-12 reps
Plank Push Up @ 2323; 10-12 reps
Well deserved rest Day for competitors, but everyone else, please post results to comments.
A. Front Squat; build to a heavy set of 2
B. 3 sets:
AMRAP Back Squats @ the weight used in Part A; rest 15 sec
6 Box Jumps; rest 15 sec
12-15 Hip Extensions or Glute Ham Raises; rest 2 min
Our newest On Ramp Class after "Baseline"
Workout of the Day
Complete as many rounds as possible in 15 minutes:
5 Any Way Overhead – 155 lbs
10 Push Ups
15 Hip Extensions
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
2 hour session for sectionals athletes tomorrow.
Lisa & Max working push-ups
3:30 on, 2:00 rest for each of the following:
A. AMRAP sets of 5 unbroken bench press – 150#/90#
B. AMRAP sets of 10 unbroken db walking lunges – 45#,30#/h
C. AMRAP Sets of 15 unbroken hip extensions
D. AMRAP Sets of 20 unbroken double unders
weight must be racked after 5 reps for bench press
db’s must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU’s
Source: OPT
CFW out and about: Michelle in Hawaii
4 Rounds:
15 Unbroken Touch and Go Dead lift; rest 10 sec
10 “Kipping” Ring Dips; rest 10 sec
10 Slap Chest Push Ups; rest 3:00
then:
4 Rounds:
25 Hip extensions unbroken; rest 10 sec
25 Push Ups; rest 90 sec
then:
AMRAP Double Unders in 5:00
then:
Spend 5:00 practicing Handstand Push Ups – few reps, short breaks, perfect form
Recommended training day for sectionals athletes; rest day tomorrow
Source: OPT
Our first On Ramp Class on Day 1 and on the last day. They completed their baseline retest on Monday night. They all beat their original times, some of them doing band pull-ups instead of body rows. Welcome Kelly, Morgan, Hugh, Chris, Sue and Gen.
A. Dead Lift 55% of your 1RM; 10 sets of 3 reps; rest 45 sec b/t sets
B. 3 Rounds:
Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
10 Power Clean unbroken x 3 sets; rest 60 sec
C. 3 Rounds:
Clap Push Ups; amrap (-2); rest 10 sec
Push Ups; amrap (-2); rest 10 sec
Kettlebell Swing 20 unbroken; rest 10 sec
20 Hip Extensions; rest 3:00
Source: OPT
Recommended training day for sectionals athletes; tomorrow recommended rest day
This workout should take approximately 45 minutes. Classes will still begin on the hour, but you should plan to finish a little later than usual if you can. Please help your coaches move things along expediently for the sake of the rest of the group.
On Tuesday morning, I asked Danielle whether she had recently tried a pullup. She said it had been several months since she tried. After a 5 second kipping tutorial, Danielle proceeds to get on the bar and do 3 beautiful kipping pullups. She’s a natural. That same day, she also completed a set of 4 and a set of 5 – on her first day kipping!!! Congrats Danielle! Here’s the video…
New Year's Team Workout
Back Squat 5-5-5-3-3-3
Athlete’s choice….
5 Rounds for time:
10 K2E
10 Wall Ball
10 Hip Extensions
OR
For time:
50 K2E
50 Wall Ball
50 Hip Extensions
It seems Kimberly was inspired by the copious amounts of shrimps ingested this week by yours truly…
The weather is almost tropical, here’s some recipes to match.
I was craving something a little different this week and Tania’s travel posts inspired me to buy some shrimp and find a new recipe to go with them. I found a tasty looking recipe on one of my favorite paleo food blogs from CF Santa Cruz Central. They’re a little labour intensive but well worth it and a nice change from the usual pork/beef/chicken + veggie meals. I squeezed some fresh lime juice on the shrimp before serving to add some kick, avocado slices would be a nice addition too.
http://cfscceat.blogspot.com/2009/07/coconut-shrimp.html
With the leftover thawed shrimp I’m going to make some primal jambalaya, I’ve made it once before and love, love, loved it!
http://www.marksdailyapple.com/primal-jambalaya/
The “Meat at the Forks” meatshop at The Forks sells Andouille sausage (and other nitrate-free bacon and sausage products). In a pinch I’m sure Chorizo or Italian spicy sausage would work too.
Enjoy!
–Kimberly
Press 3×5 (add 5lbs to last workout)
Six 100 meter sprints (30 sec rest)
then…
18, 12, 6
Hip extensions 35 lbs
Barbell squat jumps 65 lbs
then…
Six (6) 100 meter sprints (30 sec rest)
*Perform each sprint at maximal (100%) effort, take 30 secs rest, after last sprint perform deadlifts and jump squats as quick as possible, then peform sprints at maximal (100%) effort, 30 secs rest.
If you did Murph yesterday, bring your best, but don’t expect a killer time.
Post times to comments.
