4 Rounds of:
3 cycles of:
3 UB Hang Power Cleans – 185/133 or 75% 1RMClean
4 HSPUS or 20 sec Handstand Hold
Then-
Sprint 150 yards
Rest 2 minutes
Hang clean and Handstands
Fun at the Playground
RoRo Climbing
Every day presents me new lessons in movement. At the playground yesterday, I was reminded of how much fun “unstructured play” can be! My boys are learning new skills and expanding their abilities daily! Combine this with one of my friends who did the Tough Mudder this weekend, “I made it all the way across the monkey bars! I was thankful for all the pullups we do.” These kind of movements which are not pretty barbell movements, require rotation, agility, getting on all fours, and change of direction. All crucial for us to navigate our world injury-free.
You can say”Aww, cute.” and move on. But, these are powerful reminders to all of us to get more of this movement in our lives!
I had a client in yesterday, who is recovering her movement after 3 back injuries. Her new exercises: Rolling and crawling. Next up, Get-ups.
As healthy, non-injured adults, we need to add in these movements and the climbing my 2-year-olds are doing. The demands of the world around us at present and what may come around the corner tomorrow, demand us to break out.
So this week, hit the park or the playground! Bear crawl 50 yards for time. Max traverse monkey bars in 5 minutes. 5 ladder climb and slide downs in 3 minutes or less. Learn an NFL combine agility drill. Or do some Turkish Getups.
Try something “non-structured” and get back to your inner child.
B Climbing
some kind of adult "tough" playground
Signup here for our June 23 Dynamic Mobility Workshop
Signup your High School Athlete for the Maxmead Summer Strength Camp
Well Done Britt!
Britt Ringstrom-14th @CF Games North Central Regional
This weekend, Britt Ringstrom finished 14th the Crossfit North Central Regional. She overcame a 35th placing in the first event to storm back to as high 8th at one point! She made the cut for the last workout and battled at the muscle-ups until the bell sounded.
We, at Maxmead Fitness & Crossfit Minnesota, are all immensely proud of her!
We are looking forward to more handstand pushups and Muscleups for a run at the 2013 Crossfit Games!
Tuesday’s Workout:
Heavy TGUs (DBs or KBs)
4×3 each hand, AHAP
4 Rounds of:
10 Burpees
200′ Farmer Carry AHAP
Monday’s Workout:
Find Clean & Jerk 1RM
Find Back Squat 1RM
300yd Sled Drag 160/135
A New Strength Cycle Begins!
@Full Strength WOD for 4/16/2012
Snatch 50% x 3 x 2
2 Power cleans + Squat Clean 60% x 3
Jerk 60%x 2 x 3
Then:
5 Rounds for Time of:
5 PushPress @80%Press 1RM
10 True Ring Rows
150m Sprint
Back Squats, Snatches & Slam Balls!
Full Strength WOD for 4/14/2012
Back Squat
3×5 @80% 1RM
Then:
5 Rounds of:
5 Power snatches @60%
7 HSPUs
10 Sandbags (or Slam Ball) Shoulders, 80/50
WOD For 4/2/2012
Back Squat
70%x10
75%x8
80%x6
85%x4
90%x3
95%x2
100%x1
Rounds of 10-8-6-4-2 reps:
Strict Pullups
Ring Dips
95# Squat Snatches
Ruggers:
Team Training
Inverted Burpees!
Today’s workout adds more gymnastics than usual. Great chance to practice Accuracy under stress!
WOD for 3/31/2012
Cleans
3@75%
3@80%
3@85%
2@90%
2@95%
For time:
Run 800m
Then 3 rounds of:
10 DB Thursters, 40/25
10 Ball slams 40/30
10 Inverted Burpees
