***This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on August 13th, we will start a new cycle with the focus on improving relative strength, especially overhead, and continue to focus on developing aerobic capacity. Emphasis will be placed upon development of gymnastic skills as well as dedicated focus on positional work for the Olympic lifts. By the end of the cycle, athlets will feel well-rounded.***
Dynamic Mobility, Activation and Warm-Up
Two sets of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang
x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
A.
Four sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
B.
Three sets of:
Ring-Dips x 6-10 reps @ 2111
Rest 60 seconds
Diagonal Walking Lunge x 16-20 reps
Rest 60 seconds
55+: Ring-Dips x 4-6 reps @ 2111 OR Stationary Dips x 6-10 reps @ 2111
C.
All Age Divisions
Complete as many rounds and reps as possible in 5 minutes of:
Pull-Ups x 5 reps
Push-Ups x 10 reps
Air Squats x 15 reps
Rest 2 minutes; Repeat for 4 sets.
1 Aug
A 3rm Deadlift – 100kg first triple digit DL post hip surgery 🙂
B Done as 800m assault bike/25 wall balls/200m run/15 ring rows/12 burpee box step overs
First bit of running post surgery so kept it short – felt good next day 🙂
Done yesterday as programmed. Glutes and hams were sore from 8/7.
DMA – Complete
A.) Complete
B.) Complete (10 & 20 for all sets)
C.) -6+15 / 6 / 5+15 / 5+5
Yesterday
A. Done
B. Pain in my left shoulder
C. 5+5 pull-ups / 5 / 5 / 4 + 10 push ups
What is going on in your left shoulder?
Hi Nichole,
3 weeks ago I did body dip in one day by another and started the pain.
This week I did again and yesterday and today the pain is getting worth.
What do you advice me to do?
Thank you
Well I definitely don’t want you to do any dips! Take this next week and avoid any upper body pushing and lets see if the pain subsides
Thank you Nichole. And today’s workout what I do insteaa strict ring dips?
A. Done
B. Done
C. 8+5, 7+12, 7+15, 7+5. First round Rx then switched to elevated ring rows instead of pull-ups as my left elbow started to gripe a little. Ring rows don’t aggravate it.
Finished up with 4x400m runs with 2 min rest between rounds.
13 years ago, today, I stumbled upon Crossfit.com. I spent 10 minutes on it and said to myself, “This is it! This is the fitness training protocol that will change behavior and finally give people the opportunity to achieve the best fitness and health of their life.” I attended a cert the following month, September 2005 and opened Mt Baker Crossfit in October 2005. Unfortunately, tonight, on my CF Birthday, during the warm up while doing the dips I ruptured my pec at the insertion. I’ll go in to Urgent Care in the morning. Let’s see. I’ll be doing a… Read more »
Sorry to hear about your injury…speedy recovery!
Oh no Skip – please keep us updated on how your Urgent Care trip went and how your pec is fairing!
5+18
6+6
6+8
6+10
Hands ripped..:(
Take care of those hands!
Will do thank you!!!
A.
Done + 10 minutes HSW – together 29 meters , unbroken 7 meters, low work rate.
B.
B1. 10 reps
B2. 20 reps – 2×22,5 / 2×28 / 2×32 kg.
C.
5 x Pull Ups
5 x Ring HSPU
15 x OHS 20 kg
3 rounds 27 / 28 / 25 rep ( Ring HSPU hard exercise for me )
DMA done
A) done (wall walked up)
B) 6 ring dips/40# DBs
C) 6 rounds even/6 + 3/6 + 9/6 + 16
A) done
B) done
C) 7,7,7,7 (PB for me, better strategy than previous)
A. Done
B. Done
C. 6+23/7/6+21/6+18
DMA – done
A. HS hold – done
B. Ring Dips – 6 R’s (Feeling much stronger on these!)
Lunges – did with a 65 lb. sandbag
C. Made a decision to continue from where I left off after the rest for each interval.
5 Rounds + 5
5 Rounds
5 Rounds – 11
4 Rounds + 8
Total – 19 Rounds + 8 (Stuck to butterfly pull-ups throughout! Push-ups always get a little slower as the rounds progress.) Good day regardless!
Had PRP on my knee this afternoon.
So since I have to take it easy for the next 4-5 days, decided to do “Saman” the hero workout for the Thai Navy Seal that died rescuing the kids from the cave.
8rds
13 Deadlifts (125)
17 Wall Balls (14)
400m Run
33:06
Mission accomplished. I’m totally spent and happy to take the next few days off. ?
Looking forward to the next cycle and hopefully without as much knee pain…..
Oh I have many friends who’ve PRP and had great success!
Oh really? That’s always good to hear…. Crossing fingers it works. I know some people don’t have great results.
DMA Done
a) Done Wallclimb
b) 8 Dips – Lunges Bodyweight
c) (5+12 Air Squat), (5), (4 + 10 Push Ups), (4 + 5 Pull Ups)
A. Done
B. 20# dB for lunges
C. All hand release pushups
6+5/5+29/5+13/5+9
DMA) done
A) done( cartwheel)
B) 10 dips
lunges with 50# dB 20 reps, front rack
C)7+2,6+15,6+11,6+5
1pm: ROMWOD
8pm: improvised workout at home
A. Done
B1. 6 sHSPUs (no rings) and
B2. 16 diagonal lunges with 30 kg sandbag.
C. 4 rounds of:
– 5 sandbag-cleans @ 30 kg,
– 10 push-ups and
– 15 air-squats.
2 min rest
5/5/5/5 rounds
DMA DONE
A&B – DONE
C. 7+25, 6+27, 6+18, 6+5
DMA: done
A. done
B. done: got 7 ring dips & used 35# db for the lunges
C. 4 rds
3 + 10 reps
3 + 9 reps
2 + 13 reps
A. Done
B. DoNE
C. 6+5,5+20, 5, 5 push ups went in round 3 right side is toast left side feels great. See how shoulder holds up after today so far this week has been fine
Mobility completed
A)Completed
B)Ring Dips x10(3) Diagonal Walking Lunges x16(3) with 45# DB’s
C)5/4+8/4+8/4+6 My push ups need a lot of work