Saturday 20141025 @ 0900

Posted: October 24, 2014 by ladygrape01 in Uncategorized

IMG_6009 IMG_6007

We have two new Dirty South Bars up on the Rig!!! Thanks for putting them up today Jason! And of course didn’t take long for Homar to try them out! 

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WOD:

complete as many reps as possible in 10 minutes of:
135-lb. Snatches, 10 reps
155-lb. Snatches, 10 reps
185-lb. Snatches, 10 reps
205-lb. Snatches, 10 reps
225-lb. Snatches, 10 reps
245-lb. Snatches, max reps

Scaling Options:

First Lift=45% 1RM;

Last lift=80% 1RM; divide sets equally

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Xtra:

Shoulder/Hip Banded Mobility

Thoracic Mobility (Cat stretch)

Friday 20141024 Open Class

Posted: October 23, 2014 by ladygrape01 in Uncategorized

WOD:

For time:
100 double-Unders
115/75-lb. Front Squats, 21 reps
115/75-lb. Push Presses, 21 reps
100 double-Unders
115/75-lb. Front Squats, 15 reps
115/75-lb. Push Presses, 15 reps
100 double-Unders
115/75-lb. Front Squats, 9 reps
115/7-lb. Push Presses, 9 reps

Scaling Options:

115/75

95/65

75/45

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Xtra:

-Pigeon pose on 30″ box – 30 sec ea leg

-Standing couch stretch on 30″ box – 30 sec per leg

-Calf/heel cord mash on bar (put 5″ plates on to keep it off the ground) 1 min per side

Thursday 20141023 Open Class

Posted: October 22, 2014 by ladygrape01 in Uncategorized

WOD:

Video courtesy of Joe Defranco.

–Limber 11 routine–

Foam roll IT band

Foam roll adductors

Smash glutes (lax ball)

Bent-knee iron cross

Rollovers into v-sits

Rocking frog stretch

Fire hydrant circles

Mountain climbers

Cossack squats

Seated piriformis stretch

Rear foot elevated hip flexor stretch

 

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Xtra:

Video courtesy of CrossFit SC.

Rope Climb Technique

Wednesday 20141022 Open Class

Posted: October 21, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of Concept2 Australia.

Row Technique

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WOD:

Row 5,000m

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Xtra:

3 rounds

30 second Dead hang from pull-up bar

30 Sec/side Roll out Hamstrings

30 Sec/side Roll out Quads

30 Sec/side Calf Stretch

 

Tuesday 20141021 Open Class

Posted: October 20, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of CrossFit Austin.

Dip Progression

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WOD:

Weighted Dip 3-2-2-2-1-1-1-1-1 reps

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Xtra:

Barbell tricep smash

Monday 20141020 Open Class

Posted: October 19, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of Antranik.

L-Sit Progression

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WOD:

3 rounds for time of:
30-second L-sit hold
20 pull-ups
135-lb. thrusters, 10 reps

Scaling Options:

Thrusters: 135/95 – 115/75 – 95/55

Pull-ups: Banded or Jumping w/ Negative

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Xtra:

3×60 second cobra pose

Saturday 20141018 @ 0900

Posted: October 17, 2014 by ladygrape01 in Uncategorized

S/S/S:

Pull-up Progression

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WOD:

30 min SLOW BOAT TO TOTF ROW

Keep the pace between 2:30 to 3:00 / 500m

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Xtra:

Hip/shoulder mobility

(bring your lacrosse balls)