WOD

Fitness Heroics – CrossFit Epically Awesome

Seriously, DON’T LOOK AT THE WOD. It’s for the best.

In’s

100 Push-ups

Im telling you this for your own good…

Yoga/Mobility

MOBILITY IS ON YOUR OWN TODAY TO HELP KEEP ON TIME

-Glutes

Lacrosse Ball Roll

-Upper Back

Go back to whatever it is your were doing and you’ll be much happier…

Warm-up

Why does no one listen to me? is it cause you don’t read these?!

Stationary #7 (No Measure)

6 Minute AMSAP

8 Jump Squats

8 Lion King Lunges

8 Split Stretch
So you read these but just choose to ignore me, the almighty WODIFY!

WOD

I swear I’ll turn into Skynet!

Metcon (Distance)

5 rounds of:

5 minutes of rowing

5 minutes of rest

CrossFit.com MONDAY 150713

RX+: Row the entire time you are suppose to. NO BREAKS!
I warned you not to look. See you tomorrow.

Out’s

100 Dips

Superhero Training

IT IS CHAOS DAY!!!!!

Yoga/Mobility

Foam Roll or Stretch

-Quads

-Hips

-Chest

OLY/Power

Gonna use some of this…

Thruster (5 Rep Max)

Gymnastics

then some of that…

Weighted Sit-ups (3 sets of ME in 1 min)

record total number and weight.

WOD

to make this!!!!

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
instead of burpees you have to do sit-ups.

Adding in yoga and mobility into your CrossFit routine is critical for balance in your workouts ! One of the most commonly known positions that we do at Fitness Heroics is Downward Dog. Downward-facing dog, or adho mukha svanasana as it’s called in Sanskrit, just might be the most famous yoga pose of all. It can be the all-in-one pose because the benefits are so wide-ranging when it’s practiced mindfully and you are connecting mind to muscle contraction.

Here are some benefits of this position:

• Elongates and releases tension from your spine
• Opens the hips and shoulders
• Stretches hamstrings, calves, arches, hands
• Strengthens arms, shoulders, wrists, ankles, abdominals
• Improves digestion
• Relieves back pain, headaches, insomnia, and fatigue
• As a mild inversion it calms the nervous system and relieves stress

For the athlete, this pose is essential for assessing postural needs and imbalances. It is an important habit for athletes to check themselves frequently for problems. This pose is a gentle way for athletes to open the hamstrings for quickness and speed, stretch shoulders, and keep wrists strong and supple–for grip strength in baseball and for pushing on the offensive line. Keeping the lower back open and strong, complimenting a strong core is important for agility on fields from soccer and football to tennis and golf. Finally, the pose helps to stretch toes, calves and arches, and feet–and having flexible feet translates directly to speed in any sport that involves running.

How to do Downward Dog:

 

• Come down onto your hands and knees.
• Walk your knees about three inches behind your hips.
• Tuck your toes under and lift the knees off the floor.
• Allow your hips to lift up toward the ceiling.
• Allow your chest to press back toward your thighs.

 

Once you are here, check your hands to make sure the wrists are shoulder width apart (wider if you have tight shoulders), your fingers are spread evenly, your index fingers point straight forward, and the weight evenly distributed throughout your whole hand.

Next, lift up your heels and, with a slight bend in the knees, press your heels down toward the floor. As you do this, you should feel more weight shift into your legs. Once the weight has shifted, you can work on straightening your legs without shifting forward again. For many people, keeping the knees bent in this pose is the best option – especially in the beginning.

Once you’re in the basic shape of the pose, tune into your spine. It should be elongated. If it isn’t, one or more of these modifications will usually help:

• Move your feet and hands a few inches further away from each other.
• Open your feet wider and/or bend your knees.
• Open your hands wider and possibly even turn them out a little.

Once you feel balanced in the pose, begin to focus on your breath. Breathe in through the nose slowly and out through the nose slowly. Allow your body to respond to your breath. Try imagining the breath coming in through the hands and going out through the feet. At first, take up to five breaths at a time. You can rest in child’s pose (balasana) in between.The depth and quality of the pose will begin to reflect the depth and quality of your breathing.

With yoga you are free to move in your own practice. You should do what feels natural to you and your body. Learning your breath as you relax into the pose. Overtime this will become a relaxation pose and your mind will be able to focus on the internal compared to the external world.

 

References
http://www.active.com/health/articles/pose-of-the-month-downward-facing-dog

http://breakingmuscle.com/yoga/deconstructing-downward-dog-make-the-most-of-a-fundamental-pose

http://www.yogaoutlet.com/guides/how-to-do-downward-facing-dog-in-yoga

 

Fitness Heroics – CrossFit

In’s

Spend 5 Minutes before class stretching or rolling anything that is sore. Seriously…STRETCH OR ROLL

Yoga/Mobility

Not a typo

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Warm-up

6 Min Snatch warm up (No Measure)

6 min AMSAP w/ bar

3 Down and Finish

3 Down, Finish, OH Squat

(High Hang Squat Snatch)

3 Hang Squat Snatch

3 Squat Snatch

Skill/Strength

Overhead Squat (New 5 Rep Max)

WOD #1

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

WOD #2

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Out’s

Spend 5 Minutes after class stretching or rolling anything that is sore. Seriously…STRETCH OR ROLL. Super super cereal about this too.

Superhero Training

Yoga/Mobility

-Global Thorcic Extension

-Global Hip Extension w/ Band

OR

-Couch Stretch

Listen to the whole video if you’d like to learn something cool if not.

Skip to minute 3:36 to see mobility drills

https://www.youtube.com/watch?v=GSBuxSTK0Rs

OLY/Power

Bench Press (10 sets of 10)

Trying to stay at the same weight for all 10 sets.

Gymnastics

Pull-ups (3 sets of max effort)

Maintaining hollow body position through out pull-up sets. NO KIP.

Watch to learn a bit more about hollow position.

https://www.youtube.com/watch?v=Q6njB4vavKI

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

8 KB Step-ups, 24/20 and 53/35

8 KB Snatch, 53/35 (4 each arm)

8 Goblet Squats, 53/35

Learning how to perform a strict pull up is a common exercise that many fitness enthusiasts try to accomplish. It is a body weight movement that seems to challenge many people because of the amount of strength in the upper body and back that you need to perform this move.

Watching this video will teach you simple and effective progressions that will assist you in learning this simple movement. Once you  master the strict pull-up, then you’ll have absolutely no problem later on with muscle-ups and other tough gymnastics movements.

For better performance, you can actually make a few modifications to increase the difficulty!

• Work the rings, but place your feet up on a box and let your hips sink as low as possible. This more vertical line of pull will have more correspondence to the pull-up.
• As you get stronger, try standing on a box that’s just slightly behind the pull-up bar. Start your pull, keeping the top of your feet on the box and pushing with the legs for assistance when needed.
• Do negative pull ups by controlling your movement in the “down” phase.
• Add WEIGHT once you become proficient at regular strict pull ups

Take some time to watch this progression video from Barbell Shrugged and they will have you on your way to practicing strict pull ups in no time.

 

 

References

Fitness Heroics – CrossFit

In’s

10 Box Jumps at a height that scares you

Yoga/Mobility

QUADS!

Warm-up

Hips/Hams 2 (No Measure)

8 Minute AMSAP

3 Burpees

4 Lunges

5 Toe Touches (straight legs)

Skill/Strength

Deadlift (5-4-3-2-2-1-1-1)

14 minutes to establish 1 rep max. You get 3 attempts at a weight.

WOD

7/14/2015 (Time/Legs) (AMRAP – Rounds and Reps)

15 Minute AMRAP

2-4-6-8-10-12-14-16-18-20…etc.

Deadlifts

Kettle bell swings above eye level

Toes-2-Bar

Sclaed: any weight

RX: 225/135 DL, 62/44 KB

RX+: 245/145 DL, 62/44KB

Out’s

40 Stiff Leg Deads w/ KB

Superhero Training

Yoga/Mobility

-Chest

-Calves

-Scapula

Power Snatch (5 sets of 3 working up to heavy)

Touch and go on reps w/ 2 second pause in catch.

Gymnastics

3 Minutes of L-Sit on rings

Metcon

Metcon (Time)

4 Rounds for Time

10 Reverse Levers

10 Power Snatch, 135/95