Kettlebell Time

3 Rounds:

400m run
20 Double KB PP
20 KBS
14 Renegade Rows/arm
10 KB Snatch/arm
5 Burpees

Three Sprints

1. Sprint warmup
2. 3x150m sprint
3. Handstand work
4. Bat wings 3x5

Monday Lifting

1. DL 3x5 @80%
2. FS 5x5 @65%
3. Toes to Bar 3x10
4. Couplet -- 3 Rds of:
--15 DU
--10 PP (115/85)

He understands the pee problem...

OHS Event from the Games

The second event from the CrossFit Games this year is a 1RM OHS. Athletes are given three attempts. This vid starts part-way through the first heat for the women (there are three heats). Camille is in the third heat and comes out around 34:45; her first lift is at 39:50. The men's first heat starts about 55mins in. Tyson is in the first heat, and sets a high weight right off the bat, and kills it, at 58:23.

I recommend watching at least some of this vid (and the various events of the Games over the weekend); you will see new techniques/ways of doing the movements (plus: Camille!!).

Takeaways:
-note the deep breath they all take -- gives you the big chest/tight core.
-various width of arms -- in particular Lauren Fisher (at 37:21) demonstrates a particularly narrow grip.
-loosing the bar is generally caused by either shifting weight/being unsteady on the way down/up, or by knees caving in.
-special note to Shredder: NO ONE'S heels come off the ground during the squat!!

Mindfuzz

Repeat from 31 Oct 13:

Use same bar throughout, set to 115/95:

10 C&J
10 Pwr Snatch
10 Thrusters
25 Deadlifts
25 Floor Wipers
25 Deadlifts
10 Thursters
10 Pwr Snatch
10 C&J

Run & Weights

1. Sprint warmup
2. Sprinting manmakers
3. Bulgarian Split-Squat 5x5/leg
4. KB SP 3x8/arm
5. Bridges of Kenya

For the split-squat we'll just hold KBs:

Big Weight Night!

Lots to do:

1. BS 5x5 @65%
2. Good morning 4x4 -->start with empty bar to feel out the movement
3. Bat Wings 3x5
4. Death by Burpee: 1 burpee EMOTM adding a burpee each minute.
**previous scores here.

Good vid for the good morning. He doesn't mention the faults of letting the ball roll forward onto your neck (bad!) or how you have to keep your head in a neutral position (ie: looking at the floor a couple metres a head of your feet):




Bat Wings, good for building lat strength:

Diane

Good sub if you don't have full HSPU yet.

21-15-9 of:
-deadlift (225/155)
-HSPU

Average time to complete: 8 minutes
Expected for us: 10 minutes

Weds Rings & Sprints

1. 4 x 20s sprint 10s walk

2. Ring work!!

Monday Lifing

Shredder and Craw's last night!!

BP 5x5
FS 5x5

Couplet, 5 Rds:
-5 C&J (135/85)
-5 strict pullups

Friday Chipper

For time:

-60 Situp
-50 BJ
-40 DL (185/135)
-30 Ring Dips
-20 KB Clean (55/35)
-10 Pistol
-5 HSPU

Weds Magic!

We'll be hitting sprints and rings!!

Missing Monday

Craw and I won't be able to make it on Monday, so you will be left to your own devices. Suggestions: deadlifts, OHS, and a workout with burpees.

To inspire you:

Simon Says

I think this will be pretty quick....

-100m run

-25 pullups
-25 pushups
-50 DL (135/95)
-50 BJ
-25 pullups
-25 pushups
-100m run
-50 situp

The Fantastic Four...

...and I don't mean the movie.

It's 4 rounds of:
-400m run
-40 squats
-40 pushups
-40 leg raises