10/9/2010

Trent at the top of his first Muscle Up (2nd actually) congrats mate

Mobility WOD http://mobilitywod.blogspot.com/

Strength
Snatch Grip Deadlift
5-5-5 @ 75% 1rm Deadlift

WOD
2 Rounds of the following Cycle:
In 3 minutes
Run 400m
Max Reps OHS 50/35 (Reps = score)
Rest 2 minute
In 3 minutes
Run 400m
Max Reps Toes 2 Bar (Reps = score)
Rest 2 minute

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Mobility WOD

Kelly Starrett, is a Physical Therapist & owner of San Francisco CrossFit. Kelly believes that increasing your mobility isn't something you have to see a specialist to do. You need to take responsibility for fixing yourself and maintaining yourself. Kelly has started a new project, Mobility WOD. What is Mobility Wod?

"Every human being should be able to perform basic maintenance on themselves. You know how to eat, how to train, and what to do if you have a cut. You should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It's too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to ten minutes to complete. Do it everyday. Remember the area that feel like a Shaman's Blow."

This is great. There is a video of the Mobility WOD posted everyday. The link will be posted on the right hand side of our page. We cover a lot of areas at CrossFit Penrith & are sometimes guilty of skimming subjects outside of the "3-2-1 GO" realm. Now you can log onto your computer at home and hit the Mobility Wod when you have a few spare minutes in your day. Be better... follow the Mobility Wod!!! http://mobilitywod.blogspot.com/

9/9/2010

Strength
Front Squat
5-3-1

WOD 4 Rounds
50 Overhead walking lunges 20/10kg
40 Double Unders
20 Abmat Situps
10 Ring Push Ups

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8/9/2010

Mitch mid WOD (But a Prize for best caption on the crouching J.D)

WOD 5 Rounds
5 Muscle Ups
10 Wall Balls
15 KB Swings 32/24

Skills/Recovery
Spend any remaining time on "light skill" work &/or general maintenance. Spend time stretching etc. Dont cut the session early!

Rest Day

Ah, The Serenity (Somewhere on the Inca Trail)

At CFP

Strength
Push Press
5-5-5or more
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm
Jerk
3-3or more
1st working set @ 80% 1rm
2nd working set @ 90% 1rm

WOD 15min AMRAP
Max rep Pull Ups
Max rep Strict Press 50/35
1/2 Gasser
*Perform Max Pull Ups then as soon as you come off the bar, perform Max reps of Strict Press. Anytime lockout is not achieved or any bending of knees/wasit its a No rep & a Gasser is performed.
*Record total reps for Pull Ups & Strict Press for each round.

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