Category

Stability

WOD for Thursday, 11/2/17

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Stability:

Alternating bird-dog 10x (30 sec holds) *alternating

Strength: (8 mins)

8minutes to establish 3RM weighted Chin-up

MetCon: (Cap 15 mins)

For time:
Descending Ladder from 10-1 by 1 of:
Burpees
Pull-ups
w/ 10 Air Squats between each ROUND
*workout starts w/ Air Squats


Today’s MetCon is not your average descending ladder. Before each round you will need to complete 10 Air Squats to continue. It’s a great follow up to yesterday’s barbell heavy workout.

WOD for Monday, 10/30/17

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Stability: (6 mins)

4 x12 (each) Side Plank w/ Reach Through

MetCon: (Cap 20 mins)

AMRAP 20
40 DB Snatch 50/35#
30 Box-Overs (24/20#)
25 Toes to Bar
20 HR Push-ups


Class begins with the Side Plank with Reach Through. This variation of the Side Plank is great for really overloading the oblique. The oblique has 2 main functions; anti-lateral extension and trunk rotation. By adding the reach through to the side plank the oblique is now challenged to perform both functions.

WOD for Monday, 10/23/17

By | Skill, Stability, WOD | No Comments

Stability: (8 mins)

5x ME L-Sit Hold in Support position

Skill:

Bar Muscle- Up

MetCon: (Cap 15 mins)

For time:
50 Toes to Bar
40 Sit-ups
30 Pull-ups
20 Strict Pull-ups
10 Bar Muscle-ups / Strict Chest to Bar

This MetCon is inspired by Sunday’s CrossFit.com Workout of the Day. It is definitely unique to our day-to-day conditioning workouts and sometimes that’s just what we need.

WOD for Thursday, 10/12/17

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Stability:

4 Rounds:
30sec Wall sit
-15sec Rest
30sec Side Plank
-15sec Rest
30sec Side Plank
-15sec Rest
30sec Hollow Hold
-15sec Rest

MetCon: (Cap 15 mins)

For time:
50/40/30/20/10
Double Unders
American KB Swing 1.5/1pd

We’ve got all angles and planes covered with today’s Stability Circuit. You’ll get a chance to develop leg, oblique and abdominal strength with 30 second holds on the Wall Sit, Side Plank, and Hollow Hold.

WOD for Tuesday, 10/10/17

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Stability:

3x 20 No-Money

MetCon: (Cap 20 mins)

AMRAP 20
400m Run
30 OH Plate Walking Lunges 45/35#

Stability:

Long -Lever  RKC Plank: 5rnds 30:30

More core stability and positioning is emphasized today with the long-lever RKC plank. It is important to train the body into a stable position by driving the pelvis in neutral or posterior tilt while managing lumbar extension and rib cage flare. We are placing them at the end of the workout to develop the strength after being pre-exhasuted.

WOD for Tuesday, 10/3/17

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Stability: (12-15 mins)

4 Rounds:
20 Hip Bridge

Fitness Test:

2mins ME DU’s
*no scaling

MetCon: (Cap 20 mins)

5RFT:
200m Farmer’s Walk 50/35#
35 DU’s
15 Toes to Bar

Prone Shoulder Taps are an excellent shoulder, hip, and core stability exercise.  The are particularly valuable preceding shoulder dominant exercises like benching. The goal here is not to move quickly but rather slow down your taps and show complete control of your body. Be sure to keep your hips as still as possible as they will want to rise and twist.

WOD for Tuesday, 9/26/17

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Stability: (15 mins)

4 Rounds of:
1 lap Single Arm Bottom’s Up KB Stability walk: *alternate arms each time across http://youtu.be/mkSSED3NxFU
15 Strict Toes to Bar / Knees to Chest

MetCon: (12 mins)

From 0-2mins:
ME DU’s  *no scaling unless a beginner
From 2-4mins:
ME Chin-ups
From 4-6 mins:
ME DU’s
From 6-8 mins:
ME Chin-ups
From 8-10 mins:
ME DU’s
From 10-12 mins:
ME Chin-ups

Today’s MetCon is not your typical AMRAP. It is essentially intervals but without rest periods. The clock will be running continuously  for 12 mins as you switch from movement to movement.

WOD for Monday, 9/25/17

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Stability: (8 mins)

Segmented Wall Climbs (6)
http://www.youtube.com/watch?v=1qiQ8YI_d04&list=UU8K3OWFx9rZde4DPZlaO6Jw&feature=share&index=3

MetCon: (Cap 16 mins)

40 Wall Balls 20/14#
15 Cleans 135/95
40 Wall Balls
10 Cleans
40 Wall Balls
5 Cleans

The workout will begin with more Segmented Wall Climbs. These are midline and shoulder stability exercises to improve your plank and inverted positioning along with any exercise that may include those positions. A benefit of the wall climb is that you are using your shoulders in multiple planes unlike simply performing an over head press or push-ups. Be sure to keep your midline core muscles involved to master this global stability exercise.

WOD for Thursday, 9/14/17

By | Skill, Stability, WOD | No Comments

Stability:

Tabata hollow hold

Skill: (5 mins)

Gymnastic Kip

MetCon: (Cap 20 mins)

“Nicole”
AMRAP 20
400m run
ME UB Pull-ups

“Kipping” is not flailing. We will take some time to work the hollow position and practice using horizontal force through our hips and midline to elevate us towards the bar. After that we will end the week with a Nasty Girl, “Nicole”. For twenty minutes you will alternate between 400m runs and pull-ups, but there’s a twist. Each time you come back from a run you will only be allowed to perform 1 set of unbroken pull-ups (can’t break from the bar once you’ve started). Conditioning, strength and strategy will be important today.