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Thursday 131010

9
Oct

Thursday 131010

 Almost on a daily basis we discuss keeping “tight” or using Core to Extremity to help produce more power.  In this video Juliet expresses both of these concepts amazingly.  This is her 4th set of 5 max effort pull ups we performed last Friday during “Lynne,” she had already performed 95+ pull ups.  Notice how compact she is and watch how she uses her hips to produce power which allows her to continually perform each pull up.  This is a great example as to why the kipping pull up is more then an isolation movement, when performed correctly it is a full body movement. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Step Ups x 8-10ea.
  • FLR x 40-60 Seconds

Skill:

WOD:
3 Rds For Time:

  • 10 Pull Ups
  • 10 KB Swing
  • 200m Run
  • 10 KB Swings
  • 10 Pull Up
  • 200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Step Ups x 8-10ea.
  • FLR x 40-60 Seconds

Skill:

WOD:
3 Rds For Time:

  • 10 Pull Ups
  • 10 KB Swing
  • 200m Run
  • 10 KB Swings
  • 10 Pull Up
  • 200m Run
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

Additional:
  • 10 Minutes Mobility

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