WOD:
Feel the Playground love.
“Hamburgesa”
For Time:
5 Pull-ups
10 Push-ups
15 squats
200m Run
21 Kettlebell Swings
12 Pull-ups
400m Run
75 Wall Balls
400m Run (backwards)
12 Pull-ups
21 Kettlebell Swings
200m Run
15 squats
10 Push-ups
5 Pull-ups
Post total time.
Reminders:
1.) Get those auto pay forms. The forms are due ASAP. Thanks!
2.) Starting September 1st, the 9:30 class will start at 9AM.
WOD:
Alicia loves burpees.
Back squat
5 x 5
Mobility Work:
Back squat stretch
- sit in squat for 5 minutes
- table stretch each leg for 2 minutes, explore and find where additional work is needed on each leg/hip
Reminders:
1.) Get your auto pay forms in ASAP.
2.) Starting Sept 1st the 9:30 will start at 9AM.
WOD:
With Nate at the bow, the crew gets it done!
“Snatch and Squat”
Complete 1 Hang Muscle Snatch, with same weight execute 3 Overhead Squats. Repeat for 3 sets.
Complete 1 Hang Power Snatch, 3 Overhead Squats. Repeat for 3 sets
Complete 1 Hang Snatch (full squat), 3 Overhead Squats. Repeat for 3 sets.
Mobility Work:
Squat snatch stretch
2 minutes on each leg of couch stretch
Snatch upper extremity work:
2 minutes each shoulder of band work
WOD:
Scott is a hard working impressive athlete. Kudos to all your work Scott. You look great! Keep it up.
“Strict Lynn”
5 Rounds:
Max rep body weight bench press
Max rep dead hang pull-ups*
*Go with Band assisted if you do not have a dead hang pull-up. Use body positioning to maximize performance. When pulling focus on your body staying inline by keeping your glutes (butt, ass.etc) active and rib cage engaging, by pulling down and in. Rips are typically caused because we lose this position and have to make adjustments with our hands which causes friction.
Reminders:
1.) 1.) Please return your auto pay forms ASAP. We want to get the information in the system, your dues will not be withdrawn until September 1st. Thanks friends.
WOD:
Bails got mad hops.
Body Weight Prowler Sprint 100ft
10 x 1
The sled weighs 106 lbs and should be included when calculating weight.
Positioning matters.
Slowing down your movement and focusing on positioning will not only bring you a PR, but will also keep you healthy and ready to hit the WOD hard the next day. Make sure you are not sloppy in your movement; slow down, organize yourself (upright posture, tight core, stacked spinal cord, active butt), and maintain position throughout movement.
Reminders:
1.) Please return your ACH or Credit card forms ASAP. We want to get the information in the system, your dues will not be withdrawn until September 1st.
2.) New On Ramp class started on Monday, August 22nd. The class will be run for 9 sessions.
WOD:
Coaches Randy, Joyce and Cindy with mobility and movement Coach K-Star.
“CrossFit Total”
3 reps of each lift to find max for all
Back squat
Strict Press
Deadlift
Please do your homework and come to the gym knowing your one rep max for each lift. Be prepared to move quickly through sets, resting only while your fellow Playgrounders are hitting the lift. Go hard, push yourselves and PR baby!
We had an amazing time at the Mobility Certification this past weekend. This certification is a one day event. A wealth of knowledge has been sent our way by KStar, and now it is our job to transfer it all to you. We will try our best to come up with mobility stretches based on the movements we execute for the WOD. Look for it and get ready to get mobile.
WOD:
“Saturday Special 003″
Teams of 2:
Each team member completes 3 rounds with med ball
25, 50, 75ft suicide runs
Followed by overhead throws to partner
3 rounds of carrying kettlebell of:
25, 50, 75ft suicide runs
11 KB swings
Want this? Eat your beefcow,veggies and water. Do your pullups and deadlifts.
CrossFit Games Masters Chipper
For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10′ target/14# 9′
30 Toes-to-bar
40 Power cleans, 135 pounds/95
50 Burpees
60 Sumo deadlift high-pull, 75 pounds/55
Video of WOD http://games.crossfit.com/node/629277
WOD:
“Plate of Love”
Select a bumper plate
Rx’d – men: 45 / women: 25
For time and always with your plate:
400 meter run with your plate
20 Down and ups (go from laying on your back to standing with the plate overhead)
30 Deadlifts (plate must hit the ground)
40 Overhead Walking Lunges – plate overhead
50 Burpees (plate on the ground at bottom, overhead at top)
400 meter run with your plate
WOD:
Eileen's T2B! Nice work girl!
Push Press
3-3-3-3-3
A few tips to follow for the push press
1.) Stance: feet are in jump stance/hips distance apart
2.) Grip: shoulders distance or just inside shoulders, so barbell can rest on deltoids
3.) Barbell is in rack position, with elbows out in front of body
4.) Tight core maintaining upright when dipping down/bending at the knees about 1/4 squat
5.) Drive up with the knees and open hips rapidly as driven the bar up overhead into lockout position.
6.) When receiving barbell back in rack position for 2nd rep, catch with flex knees/cradle barbell as coming back down in rack to avoid crashing your clavicle.
