Dynamic Mobility & Activation
Two sets of:
Thoracic Flexion x 30 seconds (focus on breathe)
Thoracic Rotation x 10 reps each side
Banded Anterior Pec Stretch x 45 seconds each side
and then …
Rocking Bridge Shoulder Opener x 45 seconds
A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Every minute, on the minute, for 12 minutes:
Minute 1: Peek-a-Boo Swings x 5-6 reps
Minute 2: Banded Muscle-Up Transition x 5 reps
Minute 3: Nose-to-Wall Handstand Hold x 30 seconds
One set of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups
x 10 reps
B.
Every 5 minutes, for 25 minutes (5 sets) of:
Row x 500 Meters
Double-Unders x 30 reps
Strict Handstand Push-Ups x 8-10 reps
Double-Unders x 15 reps
50-59: Strict Handstand Push-Ups to 2″ riser
60+: Strict Handstand Push-Ups to 4″ riser
C.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Side Plank x 45 seconds per side
Rest 45 seconds
Reverse Hypers x 20 reps
Rest 2 minutes
Done Thursday with modifications, still not jumping, knee has been acting up with skipping and box jumps so I have deleted those!
500m row/10 burpees/5 thrusters. Times pretty much the same each time, no sHSPU–still have a cold.
B. 3:22, 3:18, 3:22, 3:49, 4:04
Rows stayed constituent, the sHSPU’s sucked.
A) done
B) 3’//3’30″//3’40″//4’06″//3’56” (hspu for 8 )
very hard for the HSPU
thank for the wod 🙂
A. done
B. Modified while knee is healing. Assault bike/singles
C Done..Extended planks on last set to failure.
A – Done.
B – 2:45, 2:48, 2:48, 2:52, 2:48. All HSPUs UB. Tripped twice on DUs on round four.
C – didn’t get to this. Had early game to coach. Will do tomorrow (along with part of Monday that I missed).
Good work on the sHSPU!
Mobility done
A. Alternated between 2 strict MU and neutral grip MUs, plus 30 sec nose to wall. Although my nose is nowhere near the wall. ?
B. 3:18, 3:22, 3:19, 3:20, 3:26 ( rowing 1:57-2:00, DU went really well today. Did most sets unbroken only a couple misses. Scaled reps on the SHSPU 5 reps to a 2″ riser unbroken)
C. Ham strings still tender from the bike yesterday so skipped glute ham raises. Did a few planks and called it a day!
Nice work Ed!!! How are the neutral grip MUs feeling?
Coach Nicole:
Hope you had a Merry Christmas!
I had several family emergencies so I missed a few days I just did Dec 27. I plan on doing todays work tom unless you say otherwise….thats the plan! 🙂 i posted it up on dec 27 let me know!
thank you for all you do!
regards everyone! cheers!!
So sorry to hear Lise! I hope everyone is okay!!
thanks Coach Nicole!!!
thank you, every one is on the road to recovery..its life gotta keep moving forward .. thank you!!
I was to mentally taxed to WOD today but tom I will try to squeeze in some of the elelements until Im all caught up.. 🙂
stay strong everyone! Cheers!
M&A done
A. Done – subbed out the banded mu transition for ring mu x 3-4 reps
B. 3:05, 2:55, 2:55, 2:58, 2:56 (rowing 1:57-1:59, 1st round I had numerous du misses…needed to put my hair up as the rope kept catching it…10 shspu each RD unbroken).
C. Done : weighted GHR (used broken head end of a 50# dumbbell), planks done, don’t have a reverse hyper but imitated the movement using the GHD.
Bun that hair!
Mobility done
A. Done
B. 2:58-3:10 all rounds
C. No time.
Starting to swim tomorrow to get ready for wodapalooza in 2 weeks
Awesome Jeff! There will be a big crew of Invictus out there so look for them!
mob done
A. done w 2nd min being done w 5 MUs
B. 2:52-2:56 for all rounds- I subbed 10/5 20 pound WBs from a 16 in box for DUs and did 10 SHSPU- no riser
C. done
Mob done
A. Done
B. 3:11-2.57-2:56-3:02-3:06(10HSPU)
C. Done
Mobility completed
A)Completed
B)3:21/3:20/3:21/3:19/3:18 x8 shspu. Struggled a bit on the shspu.
C)Completes
A. Done
B. Subbed Assault Bike for Concept 2 rower (10 SHSPU’s each round)
3:03 – 3:02 – 3:06 – 2:58 – 2:50
C. Done
Nice work Barry!! When you do your sHSPU, are you using a riser? Just curious – looking to see if I should progress the age divisions to lower risers or no risers
Barry is a SHSPU ninja! 2″ riser is always welcomed in my workout ?
Yes, I’m using a riser. I could probably drop down to the 2″ riser. I had gone back to the 4″ (set-up was about 3″) riser after trying to resolve my shoulder issue.
Got it Barry!! I just wanted to check and see – I want to make sure the progressions are beneficial!
PT then…
B. 3:40 (equipment issues), 3:17, 3:20, 3:17, 3:16
I did 8 x right arm only 30# strict press instead of hspu’s
Yesterday I did PT, crossover symmetry and then a longish birthday wod (slightly modified) with a class.
Good work Leticia!! Keep it up, you are doing great!!
Vacation gym. DMA done.
BS up to 195#. While in/on rack my peek-a-boo swings turned into about a half dozen Rack MU’s. 🙂
B. Subbed/scaled to 5 sets of 1-min AD2 and 5 sHSPU’s.
C. Done.
Cash out 1.7 mi run 10:03.
M&A Done
A. Done – I think this stuff is finally sinking in 🙂
B. 3:28, 3:21, 3:31,3:20, 3:25 – rowing took about 2 minutes, All HSPU UB to floor except one round did 2 4’s (don’t know why, that voice in my head told me to). DU are giving me problems changed my rope from a fat rope to a skinny rope and then back to the fat rope. Anyhow, it was fun!
C. No time.
A. Done
Then did cleans from yesterday
175,185,195,205,210 did TNG then last set @ 210 took a little more time and was singles. Lot harder than expected
Nice work Tom. That clean complex was sneaky hard.
Yes it was!
A: Done
B:3:02/3:03/3:05/3:02/3:03
8 strict hspu Every set
C:Done
Glute ham raises banded 6 Reps
Nice job on those sHSPU Andreas!
Thanks!
Did glute ham raises first time, hammies dead now?
Back to crossfit after 7 months of Olympic weightlifting. A. Done B. 2:56, 2:56, 3:06, 3:44, 3:44. C. Done. The row killed me. I felt weak after the second set but I had fun
Welcome back Guillermo!!
Thanks
Welcome back!
Thanks man. We should train together one of these days
Sounds good
Mobility done
A. Done
B. Done. Couldn’t get over to the box, so subbed a 40 cal Airdyne for the rows…gotta buy a rower for my gym. 8 SHSPU’s. 3:50-4:00 per round.
C. Done
Nice job Joe!
Thanks Nichole!