9/30/11- Skill Session

Skill Session is at 3pm!

Meet at the pool!

9/29/11- Deadlifts and Double-Unders!

Notes
- Please bring your jump rope!!!
- We're going to do another skill session on Friday. Does 2pm or 3pm work better for everyone?

Warmup:
Dynamic Warmup
Jumping and Landing Practice

Strength:
Max Effort Deadlift!
Heavy (not maximal) single, then 1-3 sets of 3 reps at 85-90%

Conditioning:
As many rounds/reps possible in 10 minutes:
10 Double-Unders
Short Run
20 Double-Unders
Short Run
30 Double-Unders
Short Run
40 Double-Unders
Short Run
50 Double-Unders
Etc.

If you do not have a rope, the sub for double-unders will be burpees!
If you have a rope but don't have double-unders the sub will be tuck jumps!

9/27/11- Pullups!

Notes
- Make sure you have your jump rope for Thursday's workout!
- Awesome article on snitting out on reps from Mobility WOD's Kelly Starrett. Read it. Live it. Link Here

Warmup:
Gymnastics Warmup
Jumping and Landing Practice

Strength:
Max Reps Strict Pullups
Max Reps Strict Chinups

Conditioning:
10-9-8...3-2-1
Hang Power Clean
10 Overhead Walking Lunges after each set

9/26/11- More Squats!

Notes
- Get your jump ropes and lacrosse balls!
- If you get a chance, take a look around some videos at mobilitywod.com

Warmup:
Dynamic Hip Warmup
Jumping and Landing Practice

Strength:
Dynamic Effort HighBar Back Squats

Conditioning:
6 rounds:
5 Burpees
10 Thrusters
20 Situps

9/23/11- Technique Clinic

Meet at the pool at 2pm for Friday's technique clinic. We will go over a handful of movements, focusing specifically on power cleans and kipping pullups.



There is a kipping pullup video a few days back.

9/22/11- Pullups and Tabata Mashup

Notes
- Crossfit Games are on ESPN2 tonight!!! Come over at 8 and watch!
- We're going to have a group technique clinic on Friday, does 2pm work for everyone?
- Get a lacrosse ball for mobility homework!

Warmup:
Gymnastics Warmup

Strength:
Max Effort Weighted Pullup

Conditioning:
Alternating Double Tabata:
KB/DB snatch
Pushups (can be scaled up to ring pushups)

Tabata Explanation

9/20/11- Box Squats

Notes:
- Wear knee-high socks if you have them!
- Start working on acquiring a lacrosse ball for mobility work. They are not difficult to find. Go to the bubble or ask a lax bro you know.

Warmup:
Running Technique Work
Dynamic Hip Warmup

Strength:
Max Effort Box Squat

Conditioning:
5 rounds:
5 Deadlifts 60-70% 1 rep max
10 Toes2Bar
15 Double-Unders
Rest 2:00