Monthly Archives: April 2006
Apr 27th, 2006

4/28/06 WOD

Lake Run or 5k

oakland boot camp.jpg

For those that are starting the kipping pull-ups, here are some tips. Take a look at the bottom photo and the various stages. Dave is in the push-away phase similar to frame #2. Notice the angles are almost identical. This allows the individual to gain additional momentum forward which then enables the pull-uper to snap back and up into another pull-up.

Sabrina is just learning the kipping pull-up. On her way down, she is too straight. She has not pushed away from the bar at the top which means she will not generate the momentum.

Looking at the bottom frame, the phases are:
1. Pull-up
2. Push-away
3. Swing down
4. Swing forward, arms go back (Anybody recognize this position? How about the overhead squat with the bar? We do that not only for the squat but to create range of motion for the kipping pull-up).
5. Swing feet forward and lift.
6. Pull-up

We do the kipping pull-up because it is significantly more dynamic than a static pull-up. Just look at the range of motion the body and body parts go through during the movement. Compare this to the strict up-and-down movement of a regular pull-up and you’ll readily see the benefits of the kipping pull-up.

If anybody ever tells you it’s a “cheater” pull-up, have him do a few properly. You’ll have a convert 🙂

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Apr 27th, 2006

4/27/06 WOD

For time:

Run loop (1/4 mile)
30 Pull-ups (60 jumping)
21 Handstand push-ups or 30 thrusters
Run 2 loops (1/2 mile)
21 Pull-ups (45 jumping)
30 Handstand push-ups or 45 thrusters
Run loop (1/4 mile)

boot camp stairs.jpg

After a workout, looking up at 1/3 of the 260+ stairs at Joaquin Miller.

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Apr 26th, 2006

4/26/06 WOD

Joaquin Miller stairs:

Up and down stairs
20 lunge presses each side
20 dumbbell swings
15 lunge presses each side
15 dumbbell swings


In the top photo, Kevin is losing his arch at the bottom of the squat. In addition, the angle of his hip relative to his trunk is really closed, suggestive of tight hip flexors and an inability to lengthen the hamstrings at the bottom of the squat.

In the bottom photo, via the use of the barbell, we do a little squat therapy to get his body used to being in a more upright position at the bottom of the squat. Notice the strong arch and the angle of his hip relative to his trunk in this photo. Much better. Much more athletic. Much more powerful.

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Apr 25th, 2006

4/25/06 WOD

3 rounds for time

10 overhead presses
15 push-presses
20 thrusters
40 sit-ups
1/4 mile run

boot camp oakland.jpg

The kettlebell claims another victim!

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Apr 23rd, 2006

4/24/06 WOD

2 rounds for time:

Run 400m
20 thrusters (1/3 bw)
30 burpees (with a push-up and jump)
40 air squats
50 sit-ups

boot camp clean

Joanne performing a great dumbbell clean. Notice the extension – on the toes, hips forward. Even the ponytail is up in the air 🙂 Now, compare to the picture on the right. Same extention with the feet and hips, the difference is in the shoulders. To make this a perfect pull, I would recommend more shoulder elevation. The trick is to create speed and elevation up so that the dumbbell seems almost weightless when you drop down under it into a squat.

Keep up the good work!

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Apr 20th, 2006

4/21/06 WOD

Boot Campers – assessments

All others:

1 Turkish Get-up (1/4 bw)
10 double jumps
1 burpee (with push-up and jump)
2 Turkish Get-ups
10 double jumps
2 burpees

etc. continue until:
10 Turkish Get-ups
10 double jumps
10 burpees

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Apr 19th, 2006

4/19/06 WOD

5 rounds for time:

1/2 mile loop
30 sit-ups
25 sit-ups
20 sit-ups
15 sit-ups
10 sit-ups

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Apr 18th, 2006

4/18/06 WOD

Century Day

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Finish each exercise before moving on to the next. You can start with any exercise.

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Apr 14th, 2006

4/14/06 WOD

Run 5k.

Boot Campers – timed Lake Merritt run.

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