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30 May
by: Published in WODs

Skill:  Clean and Jerk

WOD L1:  For time:

800M Run
20 Clean (115/75)
400M Run
20 Push Jerk (115/75)
200M Run
10 Clean and Jerk (115/75)

WOD L2:  For time:

800M Run
20 Clean (155/105)
400M Run
20 Push Jerk (155/105)
200M Run
10 Clean and Jerk (155/105)

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Let this be the last time we talk about abs…

We have to some degree beating this subject to death without actually talking about it.  We talked anatomy, purpose, mobility, and now it is time to address the issue directly.  What should you do it you are planning on doing post WOD core work…let’s make a list.

Plank hold…See you in three unbroken weight-vested minutes. 

L-Sits…See you in 10 seconds…if you can manage that long.  10 X 1 second holds work just as well.  Feel free to work your way up to an unbroken minute over the next few years. 

Strict Toes to Bar…with your arms straight…and your legs straight.  Get one and then get many.  

Barbell Roll Outs…these may even be too easy.  i

Work on your other plank…The one where you don’t use your legs at all (google planche)

Ring Push Ups…two birds with one stone.

L-Pull Ups…this will feel like thirty birds with one stone.

Hollow Hold / Rock…go for 100 unbroken

Kick Outs…go for 100 unbroken and without crying

Push Ups…you know you love these.

Yeah…nothing really earth shattering.  Getting really, I mean really, good at the basics is what will give you the foundation to excel in the more complex movements.  Furthermore, your abdominals have been in charge of you not collapsing for a long time AKA standing up.  Since you are good at that already, give them the job of stabilizing your legs (L-Sits and such…) and from there you are going to have the absiest abs in the whole abs world.

Exhale,

CG

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29 May
by: Published in News and Updates

DEAR MEMBERS,

THE LOST AND FOUND BINS WILL BE EMPIED ON 5/31/13.  ANY UNCLAIMED ITEMS WILL BE DONATED TO CHARITY.

– RCFBB MANAGEMENT

29 May
by: Published in WODs

Strength:  Tabata this:  4 sets of:

Hollow Rocks
Kick Outs

2 minutes on / 2 minutes off

WOD L1: For time:

800M Run

Rest 2 minutes

40 Burpees

2 minutes

80 Wall Balls (14/10)

Rest 2 minutes

500M Row

WOD L2: For time:

800M Run

Rest 2 minutes

40 Burpees

2 minutes

80 Wall Balls (20/14)

Rest 2 minutes

500M Row

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Does the following scenario sound familiar…

I just got off of my chair (on which I have been sitting for a few hours) and I head over to the gym.  Foam roll for a full 20 seconds and then tackle the workout.  Absolutely crush triple Murph while doing heavy Fran between each round.  The strength portion of the day including a 1RM Deadlift while rounding your back for time.  It is abs seasons, since they are only a seasonal muscle, so let’s bang out a few Sit Ups here and there before I return to my chair and sit for the remainder of my work day.

Now I know what you are thinking!  There is no way I could crush triple Murph…not Rx’ed anyway!  But the reason that we both know you are rolling your eyes is because I am talking about mobility.  There is very little concern with being flexible enough to touch my toes / scratch my back / be able to clap, but there sure is a rush to want to lift some heavy weights.  The nicest possible way that I can manage to phrase this in permanent and publicly published words is the following:  You are either moving correctly or you are running the risk of injuring yourself.  However little or minute it may appear, moving yourself in space with or without an external load incorrectly is a bad idea.  This is akin to driving, but closing your eyes only for a little bit while doing it.  What’s the worse that can happen.

Flexibility and mobility is linked to EVERY facet of your athletic capacity.  Cutting this portion out of your pre/post WOD routines is a terrible idea.  If you have any time after class to do something, it should ABSOLUTELY be mobility.  If you happen to be as flexible as they come, which applies to only a handful of us, then feel free to join everyone in their mobilizing…you are not impervious either.  IF!  IF!  IF! there is time after that, read tomorrow’s blog for what to do as far as post-WOD abs.

Bam!!!

CG

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