21-15-9
Handstand pushup
20m Plate Push
Toes to Bar
Post time and scale to scores.
Midline Stability
Today’s lesson is about getting stable enough to produce power.
The more stabile your trunk the more power you can produce..
eg a bigger Deadlift.
To learn this lesson we will
Work to a 1 rm rack pull
Then take 90% and perform 5×1
Here is a guy testing his Midline to it’s limits.
Okay, here’s two guys who get it.
For time:
150 Wall Balls (9/7kg)
5 burpees on the minute every minute
At the beginning of every minute perform 5 burpees, for the rest of the minute
perform as many wall balls as you can during that minute. At the beginning of the next minute perform 5 burpees and
then max rep wallballs and so on until you reach 150 wallballs.
*Workout starts with Burpees!
Post time and scale to scores.
“Jag 28”
For time:
Run 800 meters
28 Kettlebell swings (32/24kg)
28 Strict Pull-ups
28 Kettlebell clean and jerk (32/24kg each hand)
28 Strict Pull-ups
Run 800 meters
WOD Demo – http://media.crossfit.com/cf-video/CrossFit_WOD120513HeroJag28_SD.mov
Post time and scale to scores.
Front Squat 1,1,1
Then
For Time
60 Ring Dips
120m Sprint penalty for dropping off rings
Post 1RM,time & scale to scores.
20 mins to find 1RM Snatch
Then
AMRAP in 8 mins
4 Power Snatch (50kg/35kg)
4 Snatch Grip Push Press
4 Overhead Squats
Post 1RM, rounds & scale to scores.
Misha Koklyaev – Snatch Grip Push Presses & 1 OHS
“Petranek”
Petranek Baseline
for time:
500m row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Then
“Annie”
For time
50-40-30-20 and 10 rep rounds of:
Double Unders
Sit-ups
Post time and scale for each workout to scores.
For time
1km Row
30 Pistols (alternating)
15 Hang clean (100kg/60kg)
*Scale weight appropriately. Clean can be power or squat.
Post time and scale to scores.
For time
30 Knees to elbows
20 Dead lifts (120kg/85kg)
150 Double under
20 Wall ball (9kg/7kg)
10 Dead lifts
150 Double under
20 Wall ball
5 Dead lifts
30 Knees to elbows
Post time and scale to scores.
CrossFit Games Regionals 2012 – Dan Bailey Vs Diane
Last gymnastics class for a while. Back saults again today!
Floor press to 1RM
Then
For time
21-15-9
Dumbbell floor press (25kg/15kg)
Ball slam or Sand bag power clean (Heavy)
Run 400m
Post 1RM, Time and Scale to scores.
Fight For Form” with Shane Sweatt
10 Chest to bar pull-ups
10 Pistols
10 Russian twists* (20kg/15kg)
*Count each plate strike
Post rounds and scale to scores.
Tim is leaving us for a while, and taking his new bride Kat with him.
We’re gona miss you both…
Your facebook and website caustic comments and astute observations
Cake and coffee Thursdays
Injuries, aches and pains you both or either carry,
Eating drinking and generally making merry
Laughs, tears and fun times, and your
Love and support.
Keep us posted on your travels, take care, Bon Voyage!
CFSK
2,2,2,2,2,2,2,2,2,2
Post weight to scores.
“Amanda”
For time
9-7-5
Muscle ups
Snatch (62.5kg/42.5kg)
Compare to 27/05/11
Post time and scale to scores
Find 1RM Seated box jump
Compare to Box jump 1RM 10/04/12
Then
For time
25 Box jumps (30”/24”)
Row 250m
25 Burpee
Row 250m
Post 1RM, Time & Scale to scores.
4 Rounds each for time
For time
Run 200m
9-7-5
Hang squat clean (60kg/40kg)
Toe to bar
Rest as needed between rounds
Post fastest and slowest round to scores.
Thanks to everyone who came down to celebrate our 2nd birthday and either competed or cheered from the sidelines
CFSK competitors Listen UP
-Please arrive with a smile on your face and ready to be placed into a heat for the workouts.
-We will endeavour to start the first workout at 10.15am.
-There will be a small warm up area, please bring your own rope to warm up with if you have one.
-Coffee cart will be operating from 9.30 am ($2), water ($1) so a pocket of change would be helpful.
See you all in the morning
Skill
Handstand walking and paralettes
Metcon
6 rounds:
Max alternating pistols
6 burpee box jumps 20″
AMRAP in 4mins
8 Alternating one arm DB Snatch (30kg/20kg)
8 Burpees
Rest 3mins
AMRAP in 6mins
6 Ring Dips
60m Sprint
Compare to 04/04/12
Rest 3 mins
AMRAP in 7mins
14 Wall Ball (7kg/9kg)
14 Toes to Bar
Post reps for each AMRAP to scores.
Dear Rose,
I feel compelled to write this mail to you in the hope that it can help other crossfitters.
I recently injured my shoulder and the degree of pain and discomfort appeared to be serious enough to warrant a complete stop to my training. This was a real blow to me as I felt I was just starting to improve on all of the technical lifts and gymnastics movements.
As a practitioner, I appreciate the need to listen to one’s body. Rest and rejuvenation are equally important as getting a PB or accomplishing another technical movement.
One thing I have experienced through my practice is the concept that every body ailment is multi-factorial. In the same way that one cigarette does not cause lung cancer, one bad meal will not cause obesity, one training session will not make you fit. However, multiple cigarettes will eventually accumulate, with lots of poor eating you will stack it on, and regular workouts will make you fit.
So, when my shoulder was injured, I had to assess all the intertwining contributing factors which included;
-Limitations in my form due to inflexibility, as well as
-Limitations to my form due to a lack of knowledge of lifting and gymnastic movements, all of which are new to me since starting CrossFit.
-Too little time spent stretching and preparing to workout, and
-Some adjustments and spine care that I had neglected to pay full attention to.
As a result symptoms developed in the form of shoulder pain providing me with the impetus to assess and address all of the above compounding factors. My years at university and the many textbooks I have studied all recommend “4-6″ weeks of no activity, but rather than cease training altogether I applied the following:
I took my own overdue advice and addressed my chiropractic needs
I booked in with Jules for a very informative and productive mobility session.
I picked the brains of Pip, Paris and Bjorn on technique and proper form.
I kept training.
I had a week of training with absolute technique in mind with little to no weight even in the WoDs.
I mobilised and stretched before, after and in between every session.
Progressively my shoulder pain was reduced and I returned to normal training, better than before, hitting a PB in most of my lifts since.
So, in summary, if you have an injury, may I suggest you examine what habits you have in your training life that may be unconsciously accumulating. Make an appointment to see Jules to determine and work on your weaknesses. Listen to the coaches cues and scaling suggestions designed to make you stronger and avoid injury and, yes absolutely, keep training!
Warm regards,
Dr Warren Sipser B.Sc.(App Sc.) B.App.Sc.(Chiro) MCAA MACC
Secretary Chiropractors Association of Australia (VIC)
Member Australasian College of Chiropractors
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