Its almost the end of June!

No excuses not to be doing my WODs, people!!  

50 DU (1 to 1 tucks, 4 to 1 singles)

10 Burpees

40 DU

10 Burpees

30 DU

10 Burpees

20 DU

10 Burpees

10 DU

10 Burpees

THEN...

ten minutes of handstand skill work....

work on the progressions: baby elephant/inchworm holds, piked handstands, regular handstand holds (against the wall), wall climbs, free handstands, handstand walks...

get back to being comfortable going upside down!!  Gymnastics is one of the three methods of CrossFit and is unrivaled in its ability to alter your physique, give you confidence in your strength, and practicing in this area will work on your coordination/agility/balance/accuracy/flexibility.  Have FUN!!!  

Summer is here!!

I guess because of the whimsical schedule we are all on, I have not been quite regular with my posts...I am trying to maintain a 3x/wk post but I have not been exactly reliable!!  

As for me, this past week I have been deadlifting, cleaning (the barbell), working on my gymnastics skills (l-sits, hollow rocks, and handstands) and walking a lot.  

Today I had the bug to get in a good metcon... so here is what I did.  Nothing earth shattering at all...but hit the spot for the high-intensity that I have been missing...

4 Rounds for time:

Run the hill (400m)

25 situps

20 pushups

15 pullups

Friday Sprint Day

Find a decent 200m hill, or measure it out on your street...

Sprint 400m

25 squats

25 pushups

Sprint 800m

50 squats

50 situps

50 pushups

Sprint 400m

25 squats

25 pushups

Wednesday Couplet

AMRAP 15

7 OHS (95/65)

14 KBS (1.5/1 pood)

The stairway to hell...

We did another no-equipment WOD this morning, and it was killer.  We did it with partners, but it can be easily adapted to do on your own.  Just find a hill or some stairs and get ready to work!

We ran the ramp/stairs from the the South Dock river courts all the way up to Cullum Hall...

Partner A: run to Cullum while partner B does as many burpees as possible (when partner A gets back, switch...i.e. partner B runs while partner A does burpees)

Partner A: run to Cullum while partner B does as many pullups/dips as possible (pullup to failure, then dips to failure, continue to alternate...when 1st runner gets back, teammates switch)

Partner A: run to Cullum while partner B does as many pushups/situps as possible. (pushup to failure, then situps to failure...continue to alternate.  When runner gets back, teammates switch)

Partner-teams keep a running count of all reps completed throughout the WOD.  Team with best time-for-rounds percentage wins.

hello gym equipment!!

After a little equipment hiatus due to the onset of summer and houseguests, I decided it was high time to get back in my gym get back together with the barbell, and see where I am at.  

I jotted this WOD down at the pond this afternoon, and it turned out to be ruthless...

4 rounds for time:

25 box jumps (24/20)

20 KBS (1.5/1 pd)

15 Thrusters (105/75)

Partner no-gym WOD by Elizabeth!

Team WOD:

30 pull ups, partner holds plank position

30 Squats, partner holds the bottom of the squat

30 Abmat Situps, partner holds a v-up

30 lunges, partner holds the bottom of the front squat

30 Burpees, partner holds the pushup position

See you tomorrow!

Time to get better with your rope!

AMRAP 15

30 double unders (1-1 tuck jumps/4 to 1 singles)

20 situps

10 ring pushups

a no-gym chipper

1 minute of each exercise for 3 rounds:

pushups

flutter kicks

burpees

jumping lunges

grasshoppers

air squats

sit ups

supermans

dips (on a box or chair)

plank

1 minute rest

Annie

Another great no-gym WOD that happens to be a benchmark!!

50-40-30-20-10

Double unders (sub 4 to 1 singles)

Sit Ups

150 Pushups for Time

150 Pushups for time. 

Push until you cannot maintain form, then rest by running 400 meters before continuing to execute pushups with proper form. Repeat the run as necessary.

This is a great way to improve your pushup capacity!!

Make sure your form is spotless.

No Gym WOD

10 Handstand Pushups (sub elevated/piked pushups)

25 Burpees

20 Pullups

20 Burpees

40 Pushups

15 Burpees

80 Sit Ups

10 Burpees

160 Air Squats

5 Burpees

If you don't have a pullup bar, improvise.  Use a towel to do a "ring row" style movement over a banister or something sturdy.  For situps, make sure your knees fall open to either side, so you are recruiting your entire abdominals, and make sure every squat goes below parallel.  If you don't have a med ball to squat to, find something that is about 18" and squat to that.  

Post your results!

Leigh