Thursday 9.14.17

Benchmark alert! This Saturday’s 10am benchmark will be the Hero WOD “Bulger”

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

WOD

8 min AMRAP
20/15 cal row
10 DB thrusters @ 30% BW
rest 3 min
8 min AMRAP
40 double-unders
20/15 HR push-ups
rest 3 min
8 min AMRAP
20 box jumps 24/20
10/6 ring dips

Tuesday 8.29.17

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” – Art Turock

namesake photo

MOBILITY

better hip positioning 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

Hero WOD

“Baz”

30 min AMRAP
30 double-unders
8 squat cleans 155/115
11 HR push-ups

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.

Tuesday 7.11.17

Related image

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
PNF your prime hip movers 2 min each side
https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

push press
4 x 9 @ 70%
after all 4 sets…
6 strict toes-to-bar (with legs as straight as possible)

WOD

9 min AMRAP
6 DB snatch @ 30% BW
12 pull-ups
18 HR push-ups

Wednesday 6.21.17

Image result for lifting memes

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=HomJymq0VZE

shoulder external rotation improvement for push-ups (starts at 2:50 in video)

https://www.youtube.com/watch?v=VR1An7jpdUY

STRENGTH

deadlift

5 x 7 @ 75%

deadlift set-up tips

WOD

60 abmat sit-ups
30 HR push-ups
800m run
40 abmat sit-ups
20 HR push-ups
400m run
20 abmat sit-ups
10 HR push-ups
200m run

Wednesday 6.14.17

Image result for wednesday fitness meme

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner

https://www.youtube.com/watch?v=ch3lzhTzv5o

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

4 x 9 @ 70%

WOD

500m row or 400m run

9 rounds
6 HR push-ups
10 box jump overs 24/20

500m row or 400m run

Friday 5.19.17

Related image

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=r6cmn_S98K8

WOD

“Randy”

for time

75 power snatches 75/55

To honor the memory of Randy Simmons, aged 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Officer Randy Simmons, please click here.

9 min time cap

WOD

RX

9 min AMRAP
9 overhead squats 75/55
1 rope climb
12 HR push-ups

FB

9 min AMRAP
9 overhead squats 95/65
1 legless rope climb
12 HSPU

Thursday 10.6.16

Image result for crossfit motivation

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ

STRENGTH

5 rounds NFT
7 strict shoulder press @ 75%
100m farmer’s carry (use KBs or DBs and go heavy!)

WOD

RX

5 min AMRAP
10 push press 95/65
10 pull-ups
rest 2 min . . .
5 min AMRAP
10 Russian KB swings 70/53
10 HR push-ups

FB

5 min AMRAP
10 push press 115/85
10 C2B pull-ups
rest 2 min . . .
5 min AMRAP
10 American KB swings 70/53
10 plyo plate push-ups