Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.
Morning classes for Monday September 6 are canceled. 4:30pm, 5:30pm, and 6:30pm, as well as On Ramp and O-lift Course will be held. See you Monday evening, enjoy the weekend!
Tue
September
07
2010
Rowed Kill
CFE, 6am:
Upstream Row 1000m row warm-up and cool down Pose Running Drills 10 min WOD: Row 4 x 100m (Not Timed); 2 x 1500m with damper setting between 8-10 (5 min or to full recovery)
Strength:
Handstand Holds, work ~10 minutes Progression: Kickups - Wall - Free - 1 Arm
WOD:
Tabata Row, (score is total meters) followed by
60 seconds AMRAP Push Press (75/55) followed by
60 sec AMRAP Sumo Deadlift High-Pull
Daily Challenge: Turkish Get Up 4-3-2-1 (each hand)
Weighted Pull-up 5-5-5 (65/70/75%) Rep max 3rd set
Add 2-5# to last cycle's 1RM
Newbies find 5RM for the day
WOD:
10 rounds for time... 3 pull-ups 6 push-ups 9 squats *Competitors 5/10/15 with weighted vest
*scale rounds down as wanted or needed
Daily Challenge: Mwod - shoulders, extension and internal rotation, click here
Post loads and times to comments.
In the front squat rack position it's more important to get the bar to sit close to the base of the neck than it is to have a secure grip with the hand. This allows the elbows to be driven up, creating a stable shelf of muscle and bone for the bar to sit on. Equally important is to drive the shoulders up and forward, so they can hold the weight instead of those pesky collar bones.
Now, something to think about: what could be restricting you from getting those elbows into the right position when performing a front squat (or receiving a clean)? We are definitely in some shoulder flexion here and also some external rotation of the upper arm. Post ideas to comments.
Brookhaven Shopping Village, 36th Ave NW & W Robinson on the southwest corner (1/2 mile west of I-35 on Robinson). For more info go to: http://brookhavenrun.com/ 5K Race start is 8am. This is an CFOKC Fitness Standards attempt on a flat & fast course.
CFOKC O-Lift, 9am:
Muscle Snatch: 50%x3x3 3 position snatch (hang, below knee, floor): 60%x3 sets Snatch Balance: work up to a heavy triple 3 position clean (hang, below knee, floor): 60%x3 sets Clean Pulls: 4x5
3 rounds... 10 inverted rows 10 clapping push-ups
Post times for CFE and loads for lifts to comments.
12 x 1Min 1 mile run warm-up/cool-down Metronome & Running Drills 10 Min WOD: 12 x 1 Min Intervals (30sec rest). Try to maintain max. distance for each interval.
Strength:
Depth push-ups 2-4-6-6-4-2, rest 30 seconds between Use bumper plates
WOD:
5 rounds for max reps...
Max burpees in 1 minute Rest 2 minutes
Separately: Wall Ball shots, 3 x 20, rest as needed between sets
Daily Challenge: Mobilize front of hip, 4 minutes each side. Test and re-test with squat
3 x Row-Run Combo 800m run warm-up/cool-down Running Tech Drills WOD: 3 x 250m rows at 80%; followed by 3 x 500m row straight into 400m run (recovery 3 min). Each for time...
Strength:
DB Split squat, 3 x 10 each leg
Chin-ups: 1,2,3,4,5,4,3,2,1 rest 15-30 seconds between each set
WOD:
3 rounds, each for time... Row 500 meters Run 400 meters
Rest exactly 3 minutes between rounds
Daily Challenge: Accumulate 10 minutes in the bottom position of the squat (yes, totally compromised spinal position but we're not under load so its okay)
Post loads and time for each round to comments.
Girls Night Out!!!
A group of us are headed to Kangs on 2nd St. in Edmond this Thursday night, Sept. 2nd, at 5:30 P.M.
Sorry for the short notice but come if you can. Sushi is 1/2 price until 6 P.M.!
Rowed Kill
1 mile warmup @ 10 min ...
Pullitzer
WOD 5, 10, 15 no vest 9:13
Rowed Kill
Tabata Row: 878m 20 pp/15 sdhp
Pullitzer
Weighted Pullups 5-5-5 (65-...
Pullitzer
Been gone from the gym for ...