Permalink
Nov 302011
 

Warm up:
mobility
row 500 meters
burgener
10 each of:

  • squats
  • ring dips
  • pull ups
  • double unders
  • GHD
    • sit ups
    • hip extensions

 

WOD:
5 rounds for time:
max rep squat cleans in 60 seconds, 95/65
rest 60 seconds
max rep burpees in 30 seconds
rest 30 seconds
max rep push ups in 15 seconds
rest 15 seconds

 

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 Permalink
Nov 292011
 

Warm up:
mobility
row 500 meters
burgener
10 each of:

  • overhead squats
  • pull ups
  • push ups
  • kb swing
  • GHD
    • sit ups
    • hip extensions

 

Skills:
differentiation between the first and second pull while doing the clean…i.e. killing the lazy hips!

 

WOD:
5 rounds not for time of:
max time handstand hold
max reps pull ups

 

Pose walking

Excellent mobilityWOD video today!  Lets all start paying attention to how we walk and run…a lot of people have been walking duck footed for years…I’m a believer that some people are built that way, but others aren’t…lets address the issue, test mobilize and retest and save everyone’s knees!

 

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 Permalink
Nov 282011
 

Thanksgiving is over, and Trailhead CrossFit hopes everyone was able to enjoy their time with their friends and families!  But, now its Christmas season!!!  Get out your ugly Christmas sweaters people, because we are going to have our very first annual Ugly Christmas Sweater Party  on Saturday, December 17th!  Details on times to follow, this is your initial heads up…so save the date and feel free to bring friends and family to join in the fun!

 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push press
  • SDHP
  • box jumps

 

WOD:

we’ll be burning off all those extra Thanksgiving calories today with…

“Fight Gone Bad – Championship bout”

FIVE rounds for reps of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

 
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Load order error deadlift

 

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 Permalink
Nov 252011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • kb swing
  • GHD
    • sit ups
    • hip extensions

 

AMRAP 20:
75 double unders
40 sit ups

 

Double Unders Explained | Chris Spealler, CrossFit Park City


 

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 Permalink
Nov 232011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • double unders
  • kb swing
  • GHD
    • sit ups
    • hip extensions

 

WOD:
Lets take advantage of the warm weather today by getting outside for some….

 

“Helen”
3 rounds for time of:
run 400 meters
21 kb swing, 55/40
12 pull ups

 

compare to 10/24/2011

 

Sub 7 min Helen

This is OPT, one of the original CrossFit athletes and games competitors doing a sub 7 min Helen…Pretty inspiring stuff!

 

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 Permalink
Nov 222011
 

Holiday Schedule Changes

Due to the holiday there are a few key changes to the schedule, which are currently reflected on the “class schedule” tab.  The changes are as follows:

Wednesday: 6:30 am class is cancelled…all other classes will run as normal.

Thursday: Closed for Thanksgiving

Friday:  The only classes running will be at 9:00 am and 12:00 noon.

Also, there will be open gym on Wednesday AND Friday from 10:00 am to noon.  There is no need to sign up in advance for open gym times.  Saturday the 26th class schedule will return to normal.

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • kb swing
  • GHD
    • sit ups
    • hip extensions

 

WOD:
21-15-9 reps for time of:
L-pull ups
HSPU

 

Jamie and Dan getting after their snatch balance yesterday…Great work from everyone!  We’ve come so far on our Oly lifts!!

 

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 Permalink
Nov 212011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • kb swing
  • GHD
    • sit ups
    • hip extensions

 

Skills/strength:
heaving snatch balance 3-3-3-3

 

WOD:
Tabata:
jumping squats
push press, 45/35
supine pull ups
ab mat sit ups

 

Heaving Snatch Balance


Mark Rippetoe: Fixing the Squat: Hip Drive

For those of you unfamiliar with Mark Rippetoe, he is one of the worlds foremost experts on barbell training.  PAY ATTENTION to what hes saying here.  These are the same ideas we’ve been talking about in the gym, but sometimes hearing things differently goes a long way toward fixing form issues

 

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 Permalink
Nov 192011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • pull ups
  • push ups
  • squats
  • kb swing
  • double unders
  • GHD
    • sit ups
    • hip extensions

 

WOD:
for time:
run 800 meters
35 GHD sit ups
35 burpee pull ups
35 wall ball shots
20 kb snatch RH, 45/35
20 kb snatch LH, 45/35
35 thrusters, 95/65
run 800 meters

 

Mark Rippetoe: Rip On Breath

Some of you have heard me reference this in the gym…but for all of you who are new to Trailhead in the past few months, this is some great info on how to breath while under heavy load, i.e. deadlifting, squating, pressing or olympic lifting heavy!

 

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 Permalink
Nov 182011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • squats
  • pull ups
  • push ups
  • GHD
    • sit ups
    • hip extensions

 

Skills:
weighted pre wod burgener review

 

WOD:
“Randy”
75 power snatch for time, 75/55

 

Episode 196/365: Let's Change the Way We Think About The Shoulder, Eh?


 

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 Permalink
Nov 172011
 

Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • overhead squats
  • pull ups
  • push ups
  • GHD
    • sit ups
    • hip extensions

 

WOD:
12 rounds for time of:
8 push ups
8 pull ups
8 sit ups
8 squats

 

Mike Burgener: The Second Pull

A great video today from Coach Burgener explaining the principle behind the 2nd pull in olympic lifting.  Great stuff!  Expect olympic skills and drills often next week!

 

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