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17 Oct
by: Published in WODs

Skill:  18 mins to practice:

Handstand Push Ups:

:30 – 1:00 High Plank
12 Push Ups
:30 – 1:00 Plank Hold on box
:30 – 1:00 Pike Hold on floor
:30 – 1:00 Pike Hold on box
3 Reverse Wall Climbs
:45 – 1:00 Handstand Hold
5 Handstand Push Up negatives
5 Kipping Handstand Push Ups
3 Strict Handstand Push Ups

Double Unders: 18 mins of practice

Pick one skill and practice for half of the time. If you’d like to keep practicing it feel free to do so, but you can switch skills half way through. As far as the HSPU practice goes, start at your least difficult skill and work your way up to your most difficult skill in this order. As soon as you can no longer manage, start back at the beginning.

Skill: 18 mins to practice:

The following is NOT FOR TIME. For the rest of class practice this:

Deadlifts (185/115)
Hang Power Clean (185/115)
Push Jerk (185/115)

At the end of class perform:

30 seconds on / 30 seconds off of:

1 Deadlift (185/115)
1 Hang Power Clean (185/115)
1 Push Jerk (185/115)

==

What a week…

Since the planet did not implode with a little bit of gymnastics and barbell practice, let’s keep on going forward with the paleo diet.  As superficial as it may appear, a good portion of us are dieting not to be healthier / fitter, but to look good in our birthday suit.  If that is the case with you (you being EVERYONE), take some pictures.  There is no better proof then a set of before and after shots.  It is a great, quick reminder of why you are doing this and can add a great degree of motivation as you face some challenging moments.

Please keep those to yourselves though,

CG

==

16 Oct
by: Published in WODs

Skill: 18 mins to practice:

Muscle Ups:

:30 – 1:00 Hollow Hold
:30 – 1:00 Hollow Hold on cage
10 Kips on cage
6 Jumping Pull Ups
6 Jumping Pull Ups with a negative
6 Deadhang Pull Ups
6 Kipping Pull Ups
:20 – :30 second Hang Hold
6 Hang Hold Pull Ups
10 Kips on rings
6 Transitions on the low rings (feet on floor)
6 Transitions on low rings (with hip drive)
4 Muscle Ups

Start with your least difficult skill and work your way up to your most difficult skill. When you cannot move on, start back at the beginning.

Skill: 18 mins to practice:

This complex:

Power Clean
Front Squat
Thruster

Work up to 185/115 and aim to get 10-12 PERECT reps. Reps that are not PERFECT do not count.

Snatch:

Work up to 185/115 and aim to get 10-12 PERFECT reps. Reps that are not PERFECT do not count.

For either one, only increase weights once you can perform the lift(s) perfectly well.  Consider this another skill session, just like the gymnastics one.

==

Just in case…

If you are starting to freak out about the paleo challenge coming to an end, I have a few words of wisdom for you!  This should not be seen as a switch that you flipped on the first day and have to flip back on the last day.  Eating in a healthier and cleaner fashion will (and should) be the journey of a lifetime.  This is a culinary / experimenting / fun trip where you can develop an affinity for cooking and the pleasures of taking care of your body.  Let these thirty days be the beginning of all the good things to come.

They will be bountiful and exponential,

CG

==

15 Oct
by: Published in WODs

Skill:  18 mins to practice:

Handstand Push Ups:

:30 – 1:00 High Plank
12 Push Ups
:30 – 1:00 Plank Hold on box
:30 – 1:00 Pike Hold on floor
:30 – 1:00 Pike Hold on box
3 Reverse Wall Climbs
:45 – 1:00 Handstand Hold
5 Handstand Push Up negatives
5 Kipping Handstand Push Ups
3 Strict Handstand Push Ups

Double Unders: 18 mins of practice

Pick one skill and practice for half of the time. If you’d like to keep practicing it feel free to do so, but you can switch skills half way through. As far as the HSPU practice goes, start at your least difficult skill and work your way up to your most difficult skill in this order. As soon as you can no longer manage, start back at the beginning.

Skill: 18 minutes to practice:

The bear complex:

1 Power Clean
1 Front Squat
1 Push Press (can be a thruster)
1 Back Squat
1 Push Press from the back (can be a thruster)

Going for form and perfection in execution. Not weight. Work up to 185/115

At the end of the practice, perform a 4 min AMRAP of the complex with 80 – 85% of the heaviest load you managed to correctly perform during practice.

==

Hmmm…

What you see as the picture of the day is the last full week of October.  The first day is Monday and the last day is Friday.  Each day of testing will be like the final workouts at the CrossFit Games, so get ready to workout like a superstar.  Please remember that everything is scalable (except Double Unders) in one way or another.  Schedule your days accordingly and be prepared to work incredibly hard.  Level 1 is for just about everyone in the gym.  Level 2 should be reserved for those with much more experience and know they can handle the workload.  Level 3 is reserved for those who have partial chemical imbalances / foamed at the mouth when they saw the pic.  Let the games begin!!!!…

Next Monday,

CG

==

Paleo tip of the day:  Don’t get caught up in the details!!!  Place a bigger focus on eating well consistently than trying to eat perfectly perfect perfercterest for one day.  

 

Sebastian Lopez Gonzalez liked this post
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