You are hereApril 2006
April 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
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!
4/25/06 WOD
3 rounds for time
10 overhead presses
15 push-presses
20 thrusters
40 sit-ups
1/4 mile run
The kettlebell claims another victim!
4/26/06 WOD
Joaquin Miller stairs:
Up and down stairs
20 lunge presses each side
Stairs
20 dumbbell swings
Stairs
15 lunge presses each side
Stairs
15 dumbbell swings
Stairs
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.
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)
After a workout, looking up at 1/3 of the 260+ stairs at Joaquin Miller.
4/28/06 WOD
Lake Run or 5k
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 :-)
4/4/06 WOD
Seven rounds for time:
Push-ups - Hanging db clean and press - sit-ups
20 - 10 - 5
15 - 10 - 10
10 - 10 - 15
5 - 10 - 20
10 - 10 - 15
15 - 10 - 10
20 - 10 - 5
4/6/06 WOD
3 rounds for time:
Run 1/4 mile
20 pull-ups
20 burpees with a push-up and jump
4/10/06 WOD
Lunges o' Fun
10 lunge jumps
1 push-up
10 lunge jumps
2 push-ups
Continue with 10 lunge jumps and alternate all the way up to 20 push-ups.
4/12/06 WOD
"Vomitus Maximus"
30 burpees (no push-up, jump at the top)
25 two arm dumbbell swings (1/4 bw)
25 burpees
50 push-ups
20 burpees
75 sit-ups
15 burpees
100 squats
10 burpees
Post times and comments.
4/13/06 WOD
3 rounds for time:
10 overhead presses
20 push-presses
30 pull-ups
Run 1/4 mile
4/14/06 WOD
Run 5k.
Boot Campers - timed Lake Merritt run.
4/19/06 WOD
5 rounds for time:
1/2 mile loop
30 sit-ups
loop
25 sit-ups
loop
20 sit-ups
loop
15 sit-ups
loop
10 sit-ups
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.
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
