skill development:
-double unders
-headstand/handstand holds
work 5mins worth of each

workout
from Sin City CrossFit
for time:
135# thrusters x 9
60 jumping pull ups
115# thrusters x 15
30 kipping pull ups
95# thrusters x 21
15 strict c2b pull ups

4 Rounds

10 Box Jumps

15 Pullups

10 Box Jumps

15 KTE’s

10 Box Jumps

Odd= 80yds Lunges

Even= 200M Run

Elyse Umeda, Makapu'u Lighthouse Trail, Hawaii

Todays W.O.D(work out of the day)

400M Run

10 Deadlifts(95/135)

30 Situps

30 Wall Ball Shots(14/20)

10 Deadlifts(95/135)

800M Run

10 Deadlifts(95/135)

30 Situps

30 Wall Ball Shots(14/20)

10 Deadlifts(95/135)

400M Run

Just Adapt!

From www.CrossFitFootBall.com

3 Rounds for Time: 15-10-5 reps

315# Deadlift

Sprint 20 Yards

Pull Ups

The sprint stays the same each round, but the deadlift and pull ups go 15 in rounds 1, 10 in round 2, 5 in round 3.

“Nancy”
5 rounds for time
400m run
15 x Over head squats

OVER HEAD SQUAT …The Ultimate excercise!
Use a light bar to begin with. Unless you are already an accomplished Olympic lifter, light is the way to start; even a broomstick is a good place to begin. The Overhead Squat is a challenging exercise and one that needs a little bit of neural learning before getting on the heavy weights, and in some cases, where range of motion in the warm-up is the goal, heavy weights don’t need to be utilized.

Coaching Points

* Get bar overhead in a wide snatch grip
* Lock out elbows
* Try to bring your shoulder blades together
* Lock in ‘core’
* Drift hips back, and begin squatting down
* Keep weight over heels at all time, remember, shoulders back.
* Get as low as you can (basically before you fall down through lack of range)
* Come back up; remember to push through your heels.

Don’t be discouraged by your terrible performance straight up (if you haven’t tried this exercise before, or anything similar). Chances are you have poor range, due to a variety of reasons, or you simply haven’t tried to get down that low before and you feel extremely un-coordinated. Don’t worry, I guarantee even by the second set you will feel more comfortable.

Benefits of the Ultimate Exercise

* Opens up your hips, stretches out your fascia
* Strength through a large range of motion
* Gives you a large range of motion
* Full body stimulus (i.e. hard work…good for weight loss too!)
* Works the ‘core’, whilst stabilizing the lumbar region and the shoulder region
* Great progression for learning the Snatch (Olympic Lift)

When To Use The Ultimate Exercise

The Overhead Squat is one of my favorite warm-up exercises. It gets you going, gives a full body stimulus, and gets you some range early in the program. However, it’s also a great strength exercise by itself. If you can Overhead Squat a decent amount of weight, I am tipping you have pretty good overall strength, balance, range of motion. All very desirable things. So, the Overhead Squat can be used at any point in your program, as a Range of motion exercise in the warm-up, or as a killer strength exercise in the main program.

Progressions for the Ultimate Exercise

The main progression is depth and weight. When you start, you may not have full range of motion. This will increase very quickly as you start to force your hips through a greater range of motion. Weight can be increased as normal.

Once you have mastered this (i.e. you are squatting right down with quite a massive weight over your head!), you can give the Single Arm Overhead Squat a burl (use a dumbbell). Similar principles, but you are adding a massive core component because your body needs to correct the fact that it wants to fall pretty hard to the ground.

Post time to comments.

The Tabata protocol is a
high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

]]>