Inverted Bob
Spending a lot of time over the last 3 weeks implementing the 'gymnastic warm-up' progressions has really paid off! HS Kick-ups, Tripods, Frog stands, Press to Head stand, ring holds/tuck/L-sits/hangs, Hollow rocks/holds, Ball-ups, inverted hangs/leg drops...to name just a few...has helped with everything else we do. The mid-line is truly the 'transmission' that drives the rest of the machine. Less scaling and quicker times produce more power.
Friday, March 5, 2010
Workout of the Day
WOD adapted from CrossFit Toronto www.crossfitto.com
For time:
8 HSPU (hand-stand push-up)
25 Pull-ups, sit-ups, squats
8 HSPU 20 Pull-ups, sit-ups, squats 8 HSPU 15 Pull-ups, sit-ups, squats 8 HSPU 10 Pull-ups, sit-ups, squats 8 HSPU 5 Pull-ups, sit-ups, squats Thursday, March 4, 2010 Workout of Day Front Squats - 2 X 10, 60-65% ~ then ~ AMRAP 10 minutes 6 Ring dips 8 Jumping lunge 25' Spidey - crawl Wednesday, March 3, 2010 Workout of the Day choices A. For time: 21 DB snatch (each hand) 2 in, 2 out Hop-scotch 21 Pull-up 15 burpees 15 DB snatch (each hand) 2 in, 2 out Hop-scotch 15 Pull-up 15 burpees 9 DB snatch (each hand) 2 in, 2 out Hop-scotch 9 Pull-up 15 burpees OR B. Burgener snatch progression warm-up X 3, increase load each if possible Snatch - 2, 2, 2, 2, 2, 2 60% consistant speed! Tuesday, March 2, 2010 Workout of the Day Mo' Tabata Tabata Intervals - 8 rounds each, 20 sec. wk/10 sec. rest SDHP - 75/45 Dynamic Push-ups Hollow Rocks BTB Jumping squats
Love the rings!
Relax Dan
Dynamic push-ups
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