Gloria doing work!
I wanted to share a couple of quick Crossfit related links.
Kelly Starrett in the Crossfit Mobility expert, and now he posts daily workouts to enhance our mobility. Check this out, as there’s all kinds of good info, links and videos. (Props to Louis for finding this)
Crossfit Invictus is your standard Crossfit gym, but they do a real good job of posting thoughts and providing links, aside from having cool training.
The 6 workouts for the Weekend Warrior Series Challenge showed me a few things, and I have some directions I want to push the training. Overall, everyones metabolic conditioning was pretty good, as were the strength movements. I want to go back to working on the O-lifts 2 times a week, along with 2 days a week of strength training. That means well be lifting before metcons Monday thru Thursday. I also think we need some running work. We’re pretty good for 400m and under, but it seems like we need more work on the running, especially on distances over 800m. I’m planning on 2 days a week of more running, sometimes mixed in on lift days. Runs will usually come on Tuesday and Friday. Two skills I want to work on are the usual suspects: handstand pushups and doubleunders.
For the more advanced crowd, I’d like to block off one session a week for muscleup work, but that will take some planning and discussion. If you have a muscleup, or are close, talk to me and we’ll try to set up a weekly session.
Strength
I ran this drill last week, and I liked it alot.
5 Sets
Hang Power Clean, Power Clean, Power Clean plus Push Jerk
The abbreviation for this would be: HPC, PC, PC+PJ
Metcon
7 Minutes As many rounds as possible (AMRAP)
5 Power Cleans 135/95
10 Alternating Pistols (one legged squats)
15 Double Unders
Subs:
Definately try 1 legged squats, even using the wall to brace. If you absolutely cannot meet the range of motion/balance, do 30 squats.
DU: 30 backwards, 60 forwards
