Weightlifting and Cardio

Ken Y

Dynamic range of motion (aka joint articulation) is a great tool for warmup and cooldown. It's a great way to get the cardio up, internal temperature to rise, as well as prepare the motor patterns for the exercise done at greater intensities.

It's also a great diagnostic to figure out what's sore or funky for the day!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Thursday 9/12

GYMNASTICS

play with kipping pullup progressions for 15 minutes

STRENGTH

12x2 hang snatch (at the knee)

Post results to whiteboard/comments/Cody. "FRAN" tomorrow.

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Extracurricular CV for Thursday 9/12

Run
6 x 400m

Row
6 x 500m

AirDyne
6 x 1 min max calories

Must stay with 5 seconds of best 500m. Rest exactly 90 seconds after each attempt. 20 burpees per offense that violates the 5 second rule.

---- Endurance Team WOD for 9/12 DRILLS 1.) Alternating Foot Pulls 2x20, each leg 2.) Partner Falling Drill 2 rounds each partner WOD 10k run for time. The SLU loop is just over a 10k at 6.4 total miles or 25x400m on a track. ----

Run or Row: the Choice Is Yours

Ryan S aka Moonboots

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
Yoga continues for FREE this week, check the sidebar to the right for scheduled times. We will be running classes at  2pm on Tuesday, August 27 with Gaylin. Thursday at 9am with Adrianne, 2pm and 6:30pm with Gaylin. Saturday at 8am with Adrianne. ----
WOD for Tuesday 8/27

GYMNASTICS

play with bar muscle-up for 10 minutes

CONDITIONING

5 rounds:
400m run/500m row
15 power kbs, 32/24kg
10 box jumps, 30/24"
5 muscle-up

Work to rest 1:1. You must step down from the box jump. Muscle-up should be as strict as possible. Post results to whiteboard/comments/Cody.

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Endurance Team

DRILLS

- Pulling Wall Drill: back against wall in POSE. Without breaking posture, release leg to the ground, then immediately pull heel up towards butt using hamstrings. (20 reps each leg)

- Running Wall Drill: facing wall in POSE, extend arms and fall into wall (NO BENDING AT HIPS). Using hamstrings, pull left heel up to right knee. As left foot releases to the ground, alternate feet and shift support by snapping right foot off the ground. (20 reps each leg)

- Alternating Foot Pulls w/Cadence: set metronome to 80 and begin in POSE. To start shuffle, fall slightly forward and momentarily shift weight onto right leg and pull left foot slightly off ground. Continue shuffle forward by shifting weight onto right leg. As weight is transferred to left foot, PULL right foot up towards butt using hamstrings. Without shifting support, extend right foot toward ground and land on ball of foot. Resume shuffle with consistent rhythm. (Every beep of the cadence means one pull with right leg) (20 reps each leg)

ENDURANCE WOD for Tuesday 8/27

Run 10k

Hold fastest pace possible. We'll be running the SLU loop rain or shine so dress accordingly!

COOLDOWN

- Calf SMR
- Weighted Pike Stretch

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Seattle Summers

Erik B leading the charge

The temperature is here, but it doesn't look like summer yet. Clear skies generally don't become the norm until July 4th anyway...

Regardless, you get more outdoor stuff for your workouts.

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WOD for Tasty Tuesday 6/25

GYMNASTICS

Play with the rings for 15 minutes. Can you connect 7-10 elements in a row?

CONDITIONING

4 rounds for time:
2 rope climbs, 15'
100m run
5 snatches, 61/45kg
100m run

Post time to whiteboard/comments/Cody.

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*** Run Club has moved to Thursdays at CFSLU at 7pm! ***

Extracurricular Cardio 6/25

RUN/ROW/BIKE/AIRDYNE

12x1 minute all out efforts, each for max distance/speed.

Recover 30 seconds between intervals.

Remain consistent and try to best the previous distance/speed traveled with each effort.

*Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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FCF 4.0 Tease #1

FCF 4.0 Tease #1 from Knees Out Media

Ahem.

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WOD for Wednesday 6/5

STRENGTH

• Every 30 seconds for 4 minutes: 1 back squat (@ 85% of 1RM)*
• Rest exactly 2 minutes.
• Every minute on the minute for 4 minutes: 1 back squat (@ 90% of 1RM)**

* 9 total reps.
** 5 total reps.

CONDITIONING

4 rounds for time:
400m run
25 dips
100m waiter's walk, 20/10kg

Post results to whiteboard/comments/Cody.

---- RUN CLUB / Extracurricular CV Mario will be *running* a run club tomorrow evening at 6pm. Meet at CFSLU. Everyone is welcome to join! RUN/ROW: 5k for time BIKE/AIRDYNE: 20 minutes for max distance ----
Training On An Empty Stomach - WOD Talk

Do you prefer training on an empty stomach or do you eat/take something beforehand?

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A Fun-Stuffed Friday

Sarah

You can thank this strong and lovely lady for today's WOD.

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WOD for Benchmark Friday 5/10

"THE SEVEN"

7 rounds for time:
7 handstand pushups
7 thrusters 61/45kg
7 knees-to-elbows
7 deadlifts 111/77kg
7 burpees
7 kettlebell swings 32/24kg
7 pullups

Post time to whiteboard/comments!

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Extracurricular Cardio 5/10

RUN, ROW

for time:
10k

BIKE/AIRDYNE

40 minutes for max distance

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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Tummy, Buns, and Thighs!

J. Scarr

Bridge-ups through this range of motion are traditionally done with barbells, but a pair of kettlebells work as well!

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WOD for Volume Week Monday 5/6

"TUMMY, BUNS, and THIGHS" for Sandi and Aimee!

6 rounds of:
5 1 1/4 front squats
10 kettlebell bridge-ups
20 pike situps

Post front squat and kettlebell loads to whiteboard/comments.

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Extracurricular Cardio 5/6

RUN, ROW, and BIKE/AIRDYNE

2 x 5 minute (2 minute recovery)

then

5 x 1 minute (30 second recovery)

Work for max distance/speed on each interval. Remain consistent an dtry to best the previous distance/speed traveled with each attempt.

Set rower drag between 120-140.


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"Super" Sweet Potato Mash

Here's my favorite pre and post-WOD mash:

SUPER SWEET POTATO MASH

Generally I'll throw approximately 1/2 cup into ziplock bags. Bite off the corner and you can slurp these suckers down. Great paleo substitute for Gu, too.

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WOD for Benchmark Friday 5/3

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

Compare to 12APR2013. Post time to whiteboard/comments.

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Extracurricular Cardio - Fri 5/3

RUN, ROW, and BIKE/AIRDYNE

2 x 10 minute run.. Recover 5 minutes after each effort.

2 x 2 minute run. Recover 1 minute after efforts. Work for max distance/speed on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt.

*Set drag factor between 120-140 on rower.

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Extracurricular Cardio 4/16 - #runforboston

Extracurricular Cardio, Tuesday 4/16

RUN

(after a good warmup including one POSE, one FALL, and one PULL drill each)

each for max distance:
10 minute run
8 minute run
6 min run
4 min run
2 min run

All runs are max effort. Rest 3 minutes after each effort.

ROW

(set a clock for 10 minutes, hit the 40-stroke warmup then go at medium effort for the remainder of the time)

each for max distance:
10 minute row
8 minute row
6 min row
4 min row
2 min row

All rows are max effort. Rest 3 minutes after each effort.

AIRDYNE

(1 minute each at easy efforts: all limbs, just legs, just arms pushing, all limbs, just legs, just arms pulling, all limbs)

each for max distance:
5 minute AD
4 minute AD
3 min AD
2 min AD
1 min AD

All are are max effort. Rest 3 minutes after each effort.

BIKE

until form/pace deteriorates:
7 min on, 3 min off

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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost a class to utilize the equipment once given the okay by the trainer.

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Extracurricular Cardio 4/12: Time Trial

RUN

30 minutes for distance

ROW

30 minutes for distance

AIRDYNE

15 minutes for distance

BIKE

15 miles for time

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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. 

Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.

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Extracurricular Cardio 4/10

RUN

5 x 800m. Rest 3 minutes between each attempt. Stay within :10 each interval.

ROW

5 x 1000m. Rest 3:00 minutes between each attempt. Stay within :10 each interval.

AIRDYNE

5 x 3:00 for calories. Rest for 3:00 between each attempt. Stay within 5 calories each interval.

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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. 

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.

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Extracurricular Cardio 4/5

Enjoy your weekend and your extra cv!

RUN

10x100m run (90% effort)

Rest = time it takes to get back to starting line.

ROW

10 rounds for max reps:
- max burpees in 30 seconds*
- rest 1:30

* The finish of the burpee will a two-hand touch to an object 6" above your standing reach.

(this is actually the ROW workout)

AIRDYNE

max calories in 5 minutes:
15 seconds on, 45 seconds off

rest 5 minutes

max calories in 5 minutes:
20 seconds on, 40 seconds off

rest 5 minutes

max calories in 5 minutes:
15 seconds on, 45 seconds off

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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. 

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.

Extracurricular Cardio 4/3

RUN, ROW, AIRDYNE:

Max distance in 25 minutes.

Puppies Need Midline Stability Too

Our new gym mascot Appa demonstrating great midline stability for a 10-week-old:

• shoulder directly over hand/paw
• strong line from the ear through the neck, shoulder, ribcage, hip, and foot
• head neutral, eyes forward

CGO 13.2 THROWDOWN TOMORROW AT CFSLU. BEGINS AT HIGH NOON!

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WOD for Champagne Friday 3/15

"JACKIE"

for time:
1000m row
50 thruster, 20/15kg
30 pullups

Compare to 22FEB2013. Have you been doing some of the Extracurricular CV? If so, are you seeing any changes yet? Post time to whiteboard.

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Weekend Reading:

• 13.2 Strategy and Tips - Outlaw Way
• CGO 13.2 Prep and Strategy - MobilityWOD
• Bounding Box Jumps - CrossFit Invictus
• Box Jumps: Step Down if You Like Your Achilles - Tabata Times
• Photos of Children From Around the World With Their Most Prized Possessions - Feature Shoot 
• Runaway Train - Field Gulls
• If I Knew Then What I Know Now: More Than Just a Coach - Elite FTS

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Extracurricular CV (2 of 2)
Do this sometime this weekend!
RUN, ROW, and AIRDYNE 20 minutes for distance.
Post distance to comments.
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EMOMS and Extra CV

AJ H

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WOD for Wednesday 3/13

every minute on the minute for 24 minutes:
power snatch + hang snatch (even minutes)
rope climb + 20 alternating pistols (odd minutes)

- Go as heavy as form will allow for snatches. Straps are not only allowed, but encouraged. 
- Do one or two rope climbs, depending on your skill and difficulty level.
- You can also go for a no-leg or even an L-sit rope climb.
- Here's hoping 13.2 doesn't include more snatches, rope climbs, or pistols!

This workout comes out to 25 full rounds. Post heaviest snatch complex to whiteboard.

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Extracurricular CV (1 of 2) for the week!

RUN
10 x 200m all-out efforts. Recovery is 1:5

ROW
10 x 250m all-out efforts. Set drag factor between 120-140.

AIRDYNE
for max paced distance in 12 minutes:
30 seconds on, 30 seconds off.

Post results

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CV Homework: Week of 3/4 (2 of 2)

As we've mentioned in class last week, we've got you covered for extracurricular conditioning. This will be workout 2 of 2 this week. If you're a Competitor, maybe you should do this one today (Thursday) or sometime this weekend.

Let's grab these benchmarks now before summer.

CV Homework: Week of 3/4 (1 of 2)

As we've mentioned in class last week, we've got you covered for out-of-class conditioning. This will be workout 1 of 2 this week.

Matt M, Brian C, AJ, and Ann Marie

Here's your Extracurricular CV work for today (3/5) or tomorrow (3/6):