Blog
Rudy Nielsen von Outlaw CrossFit war am Wochenende bei uns zu Gast und er hat seinen Wien-Aufenthalt ausführlichst beschrieben.
Und er war schockiert warum Fotograf Georg unserem Grex den Kopf abgeschnitten hat! Verhältnisse wie mitten in der französischen Revolution:
theoutlawway.com/2015/08/25/150826/
USA WOD #4 - ahhhh... da kommt wieder das Venice Beach Feeling zurück...
A1. 5x8 bench press
A2. 5x8 DB Row
A3. 5x5 Dragon Flys
B. 11min amrap
15 cal row
15 double kb clean and press
15 burpee broad jumps
USA WOD #3
A. 2-2-2-2-2 push jerks
B. 5 rounds for time:
7 hang power snatches 45kg
14 air squats
21 du's
USA WOD #2 - Santa Barbara Feeling morgen in der Box :)
Als kleiner reminder - Auszug aus unseren Rudelregeln. Denkt daran wie ihr euch in den ersten Wochen in unserem Rudel gefühlt habt. Jeder "Neuling" freut sich über eine nette Begrüßung.
Du bist jetzt in einem Team.
A. Back Squat - please: listen to the coaches. Arbeitet an eurem perfekten Squat. Vielleicht ist dafür momentan noch ein Goblet Squat oder Front Squat besser geeignet.
1x2 @ 65%
1x2 @ 72,5%
4x5 @ 77,5%
B. 3 rounds for time:
10 Overhead Squats 60/42,5kg
5 Muscle Ups
again. please - listen to the coaches. Arbeitet an eurem perfekten Squat. Vielleicht ist dafür momentan noch ein Goblet Squat oder Front Squat besser geeignet.
Alright ladies and gentlemen!
Es folgen 2 lustige und abwechslungsreiche Programmingwochen bevor wir mit einigen Neuerungen in den September starten. Die erste Woche machen wir alle "meine" USA-WODs - ich bin gespannt auf eure Leistungen und vor allem auf head-to-head Duelle mit allen die mich aus der Ferne geschlagen haben :)
Coach Greg
A. 5x2-3 neg. Pull Ups (15-30s descent) + 5x5 hinge ring rows or 1rm pull up
B. freestanding hs practice
C. 5rft: 10 burpee box jumps 24"/200m run
All Levels
A) Tabata: Hollow hold
B) Tabata: Nose and toes to the wall hold
C) 3 rounds for time of:
5 Pull Ups
10 m Handstand Walk
15 Burpees
20 Goblet Squats 24/16kg
All Levels
5x5ea
BB front split squat with 1 second pause (no bouncing) (kb for beginners)
KB Tripod Row with 1 sec pause at top
Tspine rotations x 5 each as rest
10 reps of everything, 9 reps of everything, 8, 7....... As quick as possible with quality technique all the way to 0.
MB squat to bench linear toss to wall
MB hamstring curls
Plank position to push up position
MB lateral (no torso or leg movement toss)
Lateral line drill (3 foot contacts each side of line)
Inverted rows
Gymnastic
A. Kipping Muscle Up Progressions
B. 5 Sets of:
B1. 5 Candle Sick Rolls, rest 30sec.
B2. 10 Kipp Swings on bar, rest 30sec.
B3. 15 MU Transition Drill, rest 30sec.
Weightlifting
Weightlifting:
A. Clean + hang power clean + power jerk + front squat + split jerk
1 Establish a daily max in the above complex. The bar is not allowed to touch the ground before the set is over.
2 Do one additional set on the same weight of your daily max but without the split jerk in the end.
3 Do one additional set on the same weight of your daily max but without the split jerk and the front squat in the end.
B. Clusters
1 Work up to 70% of your 1RM in clusters
2 Do twenty reps as one long set. Keep a modest pace and focus on technique. In clusters it is paramount that the pull-phase is setting you up for an excellent bounce and that you rely on using your legs to generate the power to get the bar overhead. Use your arms aggressively to secure the lockout but don’t press too early.
Twist 1: Do every rep with a three second pause in the top position.
Twist 2: If you lose your balance by having to step forward or back then that lift is a no-rep.
Twist 3: You can’t do singles. You have to do at least doubles.
PS: If you don’t know your 1RM in clusters you guess.
Mobility
General Squat routine
1) Work on your mob
2) Work on your movement
3) Video analysis
4) Perform your perfect 3RM (choose from OHS, FS, BS, Goblet Squat, Air Squat - then record it and compare it with the same Squat in a month - keep working on it)
A) 5x1 Clean & Jerk – work to a max for the day, rest as needed
B) 8 Min amrap row, every min on the min perform 5 burpees
A. 4 Sets of:
A1. Bench press x4 @80-90% of 1RM
A2. Double KB Goblet Squats x 12 as heavy as possible
B. 3 Rounds for time of:
20m Bear crawl
20m Burpee broad jumps
All Levels
A) 5 sets (each set 30-45 sec) of:
A1. Hollow hold
A2. Arch hold
B) 3 sets of:
T2B x10 rest as needed
C) 10 min amrap of:
Run 200m
25 KB swings 24/16kg
5 strict pull ups
Weightlifting
1. Hang power snatch
1.1 Establish a daily max in doubles.
1.2 Drop down to 90% and do five additional doubles.
2. Back squat
2.1 Daily max in singles.
2.2. Drop down to 70% and do a set of ten, eight, six, four and two reps. Take the breaks you need in between sets to avoid failure but don’t get too comfortable. The breaks are meant to recover for the next set of squat, not an opportunity to start a conversation.