Suggested WOD

The "Post Workout Glow" after last Thursday's workout!

Suggested WOD for this week:

Warm up

Skillz and Drillz, range of motion, mobility drills as you see fit and then:

For Time

• Run 800 meters (1/2 mile)
• Complete 50 Air Squats
• 10 Burpees
  
• Run 400 meters
  
• 50 Air Squats
• 10 Burpees
  
• Run 800 meters
  
• 50 Air Squats
• 10 Burpees
  

Notes:

• Standard for the Air Squat is getting your thighs below parallel (relative to the ground) at the bottom and the hips must fully extend up top (when you are standing up).
  
• Standard for the Burpee is chest touches the ground at bottom of push up, hips fully extended during jump squat.

Scaling:

• Walk, Jog, or Walk/Jog the 800 meter and 400 meter run
• Complete 1/2 the number of Air Squats and Burpees
• If you are not capable of going full range of motion on either movement, do the range you can manage

Yes, worst case scenario, this WOD could be done with a dreadmill. Don't worry, I've done these sorts of things at the gym, jumping on for a quick 400, then jumping off to do something, then jumping back on and I've yet to be kicked out... yet; just lots of funny looks.Newest addition to my garage gym gear list. This is 2/3 of the pull up bar that my buddy, Jeff, and I built and installed yesterday. Between the two bars, it spans the width of my garage and can easily accommodate 5-6 people at a time. Can you say "pull up" anyone? Don't worry we won't use it this week... unless we do...

WOD of the Week:

This WOD is of my own design, though it falls in line with the CrossFit principles.

Warm-up/Stretch/Range of Motion Drills

Skillz and Drillz of your choice - work on a few movements that challenge you or those you want to refine; perhaps working on what we learned last week - squats, push press, or other movements such as pull ups, etc. Do not work to failure, just work technique.

Circuit:

21, 15, 9 reps of -

Push Press (learned this last week!) - Men's weight = 95# Women's weight = 65#

Wall Ball - Men's weight = 20# Women's weight = 14#

Kettlebell Swing - Men's weight = 50# Women's weight = 35#

Sit Up

Scaling:

If you do not feel comfortable with or do not know the "push press" you may sub in box jumps.

“Wall Balls” can also be seen on the exercise demo page at CrossFit.com. Be sure to go into a deep squat on these!

The suggested weight is what we are working towards and I suspect few if any in our group are fully ready for these loads, as such, scale the weight back to something that you can manage, yet something that challenges your limits.

If you cannot do sit ups, do crunches and double the number of reps; instead of 21 sit ups you would do 42 crunches, etc.

Enjoy!

"Thanks so much for making me a part of BTWG/CrossFit Thursday evening group. I am really feeling the challenged muscles today but it is a good feeling of soreness. I really enjoyed the workout! I did what I could do, at the highest intensity I could, being mindful of my foot, yet trying to power walk. I was proud of myself for being able to do the workouts, I really was. I am not sure I would have been able to do the workouts without having trained with you these last several years. I have always been atheletic and coordinated, but building strength and stamina takes time. I also really appreciate the advice about a power snack. I think I ate the right amount because I was hungry again when I got back home... I cannot wait for you to get your CrossFit certification and teach us more workouts... Incidentally, another great part of the evening was that Jody got to be there with you just like old times at Twisted Sage!"

Way to go Pam! For me, it's really inspiring to watch the BTWG/Crossfitter's pushing their limits and moving beyond perceived abilities.

It's just going to keep getting better, and better...

Chris

Excellent web site you should frequent: robbwolf.com

Thursday's Workout

Sorry that several of you were either out of town, held up at work, or otherwise not able to join us last night. It certainly was a "fun" session, but aren't they all?

Here is what we did:
Warm up - Run 400 meters
Stretching/Range of motion drills

Skillz and Drillz -
Squat - we spent time working on optimal squat form progressing from Air Squats to Squats with the PVC pipe and finally with a 45# Olympic bar.

Push Press - this is a popular movement in the CrossFit WOD's (Workout of the Day).

Thursday's Workout -
"Tabata Something Else" (Official CrossFit WOD) = 20 seconds effort, 10 seconds full recovery X 8 sets
Box Jump or Step Up
Push Up
Sit Up
Air Squat
Score = total number of reps completed!

Here is how the workout goes:
Do box jump for 20 seconds (counting how many you complete) then stop for 10 seconds. Do a total of 8 sets. After you complete your 8th round of box jumps, quickly move to push ups, taking only the 10 seconds for recovery. Do 8 sets of push ups using the 20 seconds work, 10 seconds rest. Continue through all four movements. Again, your score equal the total number of reps you completed in the workout. The top score last night was Danielle who did it ALMOST as prescribed (Rx'd), meaning she did box jumps rather than step ups and she did sit ups rather than crunches. Her only scaling was doing modified push ups rather than standard. Total score was 359!

Scaling Options:
Step ups, rather than jumps
Modified push ups rather than push ups - remember to get your chest to the ground or where it would touch a water bottle lying on it's side!
Crunches rather than sit ups
1/2 Air squat rather than full air squat - for full air squat your thighs must go at least to parallel to the ground and you must come all the way up to full hip extension!

My personal best on this WOD, doing it as Rx'd is 451.

Parting suggestions:

• To view CrossFit WOD's, instructional videos and more, go here: http://www.crossfit.com/cf-info/excercise.html
• Get yourself a notebook and keep track of the workouts you are doing, track your scores, totals, etc.

See you next week!

To supplement your home workouts, there are a few pieces of gear that can really go a long way. Here is a basic list:

• Medicine ball - Recommended weight: Men = 20# Women 14#. If this is too heavy for you, go as heavy as you think you can manage.
• Jump Rope - Speed rope is ideal
• Kettlebell - While you can get one of these at "Dicks" and other chain stores, I strongly encourage you to purchase one from "Body Change" as they are locally manufactured (Terre Haute) and locally sold. Additionally, the price is competitive with what you would pay elsewhere. 8336 W 10th Street, Indy. 209-1799. Be sure to call to confirm store hours and be sure to tell Jim (the owner) that I sent you! Recommended weight: Men = 35# for beginner, 50# for advanced Women = 20# for beginner, 35# for advanced
• Dumbbells - these can be used for many of the movements we do with kettlebells and barbells. You can pick these up at "Play it Again Sports" for about $1.00 per pound. You can also find them pretty cheap on craigslist.com.

If you already have a jump rope, please bring it to our weekly workout!

Sleep well and I'll see you tomorrow!

Chris