04.Oct.14 WOD

I’m going to start biasing the WODs for running, which I like a lot. Every fall I race at least once a month. I have registered (but not sufficiently trained) for a half marathon in Amsterdam in a few weeks. I will likely drop back to the 8 k – all the fun, none of the pain.

I also have registered for the CF Endurance program in May.  So I have some prep and mobility work for that too. Like double-unders. I did 20 the other day, stitched into about 150 singles.

Videos:

Running Basics 

Stability

Warm-up Specific to Running

Drills

4 x 20m Ball of foot hops w/ forward lean
4 x 25 each side – Wall Drill
4 x 15 each side – Alternating Foot Pull – Forward Lunge
Running Practical Application
4 x :30sec on, :60sec off @ 94-96 cadence
1 x 3 min @ 92 cadence
Bonus Workout
:30sec on :30sec off – Hollow Rock

3 rounds (no time limit) [Prep Phase]

5 pull-ups (assisted or otherwise) or upward rows

10 push-ups (use a wall-pushup if you need to)

15 squats

20 situps

1 min. hollow rock holds

Run Prep

10 x (50 m run, walk 50 m back)


Skills

Hollow body progression Part 1  Part 2

WOD 01.Oct.14 Step-Ups, Push-Ups & Pull-Ups

You may need to get creative at home for the pull-ups – suggestions below. If you can jump up, then jump rather than step. Finish by standing tall. Every time.

2 rounds for time:

10 box step-ups, 12”-24”
5 pull-ups
5 push-ups
15 box step-ups, 12”-24”
5 pull-ups
5 push-ups
20 box step-ups, 12”-20”
5 pull-ups
5 push-ups

Modification for the push-up: upright, against the wall. Keep a solid core. Don’t do a knee push-up. You want to build a straight, strong line.

Modification for Pull-up: If you have a pull-up bar available, use bands to help you as you get stronger. Or hang on the bar, drop off, rest, repeat.  You can also use a door (cover the top with a towel to prevent splinters). Or a TRX or “exercise sling” for upright rows.

More reading

Pull-up Progressions:

full set of instructions (using bar) from CrossFit Hampton Roads.

WOD 30.Sep.14 Be IN your body.

Did you set some New Year’s resolutions in January? How are they going? Give some thought to what you want to create during the last three months this year.  What can you add to or subtract from your daily or weekly routines that will enhance your health and happiness?

Today’s WOD focuses on reducing stress and increasing flexibility.

Adrenal cooling meditation (5 minutes)

Yoga (10 minutes)

Constructive rest. (20 minutes)

Notice how it feels to be IN your body.

WOD 29.Sep.14 Name and tame your goats!

CrossFit™ strives for general physical preparedness: getting you ready for anything that life throws your way.  You don’t need to get fit before trying a CrossFit™ workout. Everything can and should be scaled to help you train at your edge, with sufficient intensity to increase your fitness level without causing injury or burnout.

Even though the programming here is scaled to beginner level, you may still need to adjust the WOD so it’s not too hard or too easy.  When making adjustments, keep in mind that you should move toward difficulty and discomfort. Target your weaknesses for improvement. Everyone has a “goat” or two (or three).  Name them and tame them.

  • Aim for the time target. Keep the power in the workout by not taking too long to complete it.
  • Measure your progress over time by record your results and reflecting on your progress.  Consistency should yield an increase in your overall fitness level.
  • Don’t avoid the uncomfortable or challenging movements. If you shy away from your weaknesses, they will get worse, not better.

Always complete a general warmup to raise your body temperature and get it ready to move. Then do the movements of the WOD slowly a few times, focusing on technique and joint mobility.

3 rounds for time (target time < 15 minutes):

  • Interval run/walk/run 200-400 meters (target: 2:30 min. for 400 meters).
  • 10-20 squats (target <1 min)
  • push press (5-10 kg.) (10-25-lb.), 10-15 reps

*if you don’t have a weighted bar, substitute a broom handle, dumbbells, or kettle bells. Keep your belly and butt tight.

Youtube scaling example.

Substitute for run: row 500 meters.

More on the Push Press:

Correcting the Finish – including a practice drill for opening shoulders

CrossFit Journal

Demo

Push Press, slow motion

WOD 26.Sep.14 Get on the floor!

Three rounds. More if you feel like it. One if you want to declare victory and move on.

Jump rope – two  minutes per set.

Bridge-Plank 30-60 seconds per set.

(Make it easier by perching on your forearms, elbows bent. Make it more challenging by raising “contralateral” limbs while holding a tight pose – right arm, left leg. And then reverse.  Keep your hips tucked under.)

Hollow Rock – go back and forth several times

Entry level Hollow Rock: Lie on your back, face-up, on floor. Grab your knees with your hands and pull yourself into a ball, tucking your chin. Rock back and forth (back towards head and then forward towards your tail).   Don’t rock up onto your butt. You can look at some progressions here.

Finish with a couple downward dog to upward dog or cobra.  If you need some guidance on Flow Yoga, here’s a 10 minute sequence from Neghar Fonooni.

WOD 25.Sep.14

“Ladder” for legs  & core

* Ladder means do one rep, rest, two reps, rest, etc., until you reach muscle failure, and then go back down. If you aren’t sure, stop at 6, and then go back down the ladder. (5, rest, 4,rest, 3, etc.). Then do the next exercise.

  • Alternating (L/R) back lunges
  • Alternating 1-Legged dead-lifts (touch right fingers to left toe, while raising right leg behind you)
  • Squats
  • “Swimmer” (you might know this one from Pilates)