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WOD
for time:
21 front squats, 60/40kg
42 pushups
15 front squats, 60/40kg
30 pushups
9 fronts squats, 60/40kg
18 pushups
Use the hand-release standard for the pushups. Let's mobilize your forearms and shoulders for an optimal front rack position.
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We decided to not to run a Foundations Program this month in favor of focusing on our current super awesome athletes.
Tuesdays and Thursdays at 6:30pm through the month of December will be the INTENSIVE classes we used to run. In these hours you can expect to develop skills more thoroughly than the normal CrossFit Classes.
THE PLAN:
S&MR: The Basic Three
Today, Tuesday the 7th
Self-Myofascial Release techniques for the basic three areas CrossFitters need the most. You don't need a fancy foam roller. Nalgene water bottles work perfectly. So do barbell tubes.
S&MR: Shin Splints & Lower Leg Problems
Thursday the 9th
Suffer from Shin Splints? Are the fronts of your legs burning in the paleo chair/3rd world squat? Do your knees, ankles or feet give you problems? You probably want to be in for this prepare/repair work.
Developing a Static Handstand
Tuesday the 14th
Develop a badass static handstand. Wrist and shoulder prep, balance concepts and body line drills will be covered. Homework includes at-home work to build capacity on your hands.
Fun on Gymnastics Rings
Thursday the 16th
I was asked "Other than muscle-ups, what can people do on the rings?". Answer: forward rolls, glide kips, skin-the-cat, front/back levers, iron cross development. Improving your pullup will also be covered (how to butterfly kip, false-grip pullups, etc). Gymnasts respect a full lockout on the rings!
NINJA SKILLS
Tuesday the 21st
'Nuff said. Shoryuken, Yoga Flame, Sonic Boom will be taught as well climbing things you shouldn't be climbing. "The first one to die... loses!" (Name that movie)
Heavy Sh!t
Thursday the 23rd
Flip one of the big tires properly. Odd-object lifting. Discussions about odd lifts, and different styles of lifting. Moustaches required. Tank tops and work boots optional.
Handstands: Part Deux!
Tuesday the 28th
If you've been doing the homework set in the first Handstand Intensive, we'll further develop how to maintain balance on your hands in other scenarios. Also TUMBLING!
Lifting With Kettlebells
Thursday the 30th
Snatch, clean & jerk, "long cycle", halos, windmills, Turkish Get Up variations, kb juggling, figure 8's and the like!
In all seriousness you will be leaning the finer details of a lot of skills.
These will still be counted as a class, so be aware of your attendance. I may or may not stream the classes on our Ustream channel. You probably want to follow our twitter account to stay updated with us.
1 comment:
I need to make sure to come to the 21st! I need to upgrade my Shoryuken to an Ultra!
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