WOD 112109

Turkish Get Ups L&R 2-2-2-2-2

then:-

For time of:

21 Power Cleans @ 60kg/40kg

42 Push Ups

15 Power Cleans @ 60kg/40kg

30 Push Ups

9 Power Cleans @ 60kg/40kg

18 Push Ups

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The Turkish Get Up

Funky name for an exercise eh? The Turkish Get Up is a fantastic exercise that develops strength, flexibility and stability for the entire body. It can also be used as a great tool for shoulder rehabilitation. Constant practice of the TGU also makes overhead movements safer by virtue of strengthening the entire shoulder girdle.

So how do you perform a TGU? Here's a great video by Anthony DiLuglio, of Art Of Strength, breaking down each phase of the TGU:-

WOD 112009

45-30-15 reps for time of:

Kettlebell Swings @ 24kg(M)/16kg(W)

Burpees

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Burpees and their variations:-

WOD 111909

Three rounds for time of:

Run 400m

12 Deadlifts @ 100kg(M)/60kg(W)

21 Pull Ups

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WOD 111809

For time:

100 Ring Dips

The rings are set high so a muscle up is required to perform the dip.

Every time you come down off the rings complete 10 squats.

*Thanks to CFX for this workout.

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WOD 111709

Five rounds for time:

30 Medicine Ball Cleans @ 10kg(M)/5kg(W)

30 Double Unders

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Rupert demonstrating the use of the Med ball for rest between reps.

WOD 111609

For time of:

Run 800m

21 Handstand Push Ups

9 L-Pull Ups

Run 800m

15 Handstand Push Ups

15 L-Pull Ups

Run 800m

9 Handstand Push Ups

21 L-Pull Ups

**********

WOD 111409

"Grace"

30 Clean & Jerk @ 60kg(M)/40kg(W) for time.

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Pyrros Dimas, a 3-time Olympic gold medalist, showing awesome power and technique on a 213kg Clean and Jerk:-

WOD 111309

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record reps from all 32 intervals.

Compare to 091409.

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Now that's how you Tabata Something Else:-

WOD 111209

For time of:

350 Rope Skips

15 Double Kettlebell Press @ 24kg(M)/16kg(W)

250 Rope Skips

25 Double Kettlebell Push Press @ 24kg(M)/16kg(W)

150 Rope Skips

35 Double Kettlebell Push Jerk @ 24kg(M)/16kg(W)

**********

Feats of strength by strongman Andrew Durniat. Kids, don't try this at home!

WOD 111109

Deadlifts 5-5-5-5-5

*Compare to 093009.

then do:-

50 Burpees for time.

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Converse Chuck Taylor's - the shoes to wear for heavy lifting.

WOD 111009

"Death by KB Swings"

With a continuously running clock, do one Kettlebell Swing @ 32kg the first minute, two Kettlebell Swings @ 32kg the second minute, three Kettlebell Swings @ 32kg the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the swings for each minute.

Compare to 032609.

**********

WOD 110909

"Murph"

Run 1.6km

100 Pull Ups

200 Push ups

300 Squats

Run 1.6km

*Partition the pull ups, push ups and squats as needed. Start and finish the workout with the 1.6km run.

**Compare to 011209.

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Moo in action. If you meet him, ask him about the "Alpo" diet.

WOD 110709

Four rounds for time of:

Run 400m

400 Rope Skips

Compare to 072309.

**********

Some clips from yesterday's deadlifts:-

WOD 110609

For time:

100 squats

2 muscle-ups

80 squats

4 muscle-ups

60 squats

6 muscle-ups

40 squats

8 muscle-ups

20 squats

10 muscle-ups

*Sub for Muscle Ups: 1 MU=3 Pull Ups, 3 Ring Dips

Compare 051109.

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WOD 110509

For time of:

Run 400m

21 Kettlebell Snatches @ 24kg(M)/16kg(W), L & R

Run 400m

15 Kettlebell Snatches @ 24kg/16kg, L & R

Run 400m

9 Kettlebell Snatches @ 24kg/16kg, L & R

**********

WOD 110409

Weighted Pull Ups 1-1-1-1-1-1-1

*Compare to 040609.

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Weighted pull-up from pre-PushMore days:-

WOD 110309

For time of:

50 Double Unders

50 Push Ups

50 Double Unders

50 Ring Dips

50 Double Unders

50 Handstand Push ups

**********

WOD 110209

Ten rounds for time of:

12 Burpees

12 Pull ups

*Compare to 090808.

**********

WOD 103109

"Power Elizabeth"

21-15-9 reps for time of:

Power Clean 60kg(M), 50kg(W)

Ring Dips

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One of the original CrossFit firebreathers, Greg Amundson, doing "Power Elizabeth":-

WOD 103009

Four rounds for time of:

50 Walking Lunges

50 Sit ups

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WOD 102909

Press 3-3-3-3-3

Push Press 3-3-3-3-3

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Is that it?

Over the past few weeks, we have started including more strength days into our workout programming. The question has often come up, is that it? Is doing 5 sets of 3 reps enough? With the majority of our workouts in the past being Pukie inducing sessions(pools of sweat, seeing stars, the room spinning around etc.), strength workouts would be something new for most PushMore-ians.

Why a strength workout? The obvious answer would be to get stronger. If you have to ask why get stronger, consider the following quote:-

"Strong people are harder to kill than weak people and more useful in general." - Mark Rippetoe, author of Starting Strength.

Strength is important. No two ways about it.

To get the most out strength days, here are some pointers:-

1. Technique. Strength days normally focus on one lift(Deadlift, Squat, Press etc.). So after a general warm-up, work on your technique before starting on your lifts. Strive to iron out any issues you may have with the movement. Get a coach to check on your form. Technical flaws in movement can only get worse when you add weight to the equation.

2. Sets and progressions. Start with a light weight and do a set of 3-5 reps to groove in the movement. Start your first set with a weight you know can lift. For example, if your 3RM(RM=rep max) for a press is 70kg, start with 60kg or even less than that. Aim to build up to your previous max by the fourth set. On the fifth set, attempt a weight above your previous PR. If you're unsuccessful, just drop the weight back to your previous max. However, if you have not established a previous max, be more conservative with the increases in load. You can always come back another day and try a heavier load.

3. Rest. Between sets, a general rule would be to rest about 3-5 minutes between sets. If you think think you need more rest, take it. When doing heavy strength workouts, mental preparedness plays a big role as well. If you don't feel ready, don't go yet.

4. Intensity. Strength workouts are intense on a whole different level. Depending on the rep range, you may be working extremely hard in the anaerobic(without oxygen) zone for 2-3 seconds each rep. When you take into account the entire set, this places a huge a systemic load on your entire body and nervous system. You may not feel a "pump" similar to doing a met-con workout like Angie or Fran but you should feel like you put everything you had into the lift. And if you are lifting a near maximal or maximal weight, the load on your central nervous system is even larger. So, yeah, strength days are intense.

5. Show Up. Most important of all, show up. You can't get stronger from just watching other people lift weights on YouTube.

Happy lifting!

WOD 102809

Three rounds for time of:

Run 800m

12 Weighted Pull Ups @ 20kg

21 Burpees

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WOD 102709

For time of:

10 KB Clean & Jerk @ 24kg/16kg, L&R

50 Double Unders

8 KB Clean & Jerk @ 24kg/16kg, L&R

40 Double Unders

6 KB Clean & Jerk @ 24kg/16kg, L&R

30 Double Unders

4 KB Clean & Jerk @ 24kg/16kg, L&R

20 Double Unders

2 KB Clean & Jerk @ 24kg/16kg, L&R

10 Double Unders

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The Kettlebell Jerk

The jerk is one of the three main exercises utilized in kettlebell competition(the other two being the snatch and the Long Cycle). Primary muscles involved are the quadriceps, calves, shoulders and core.

The jerk develops strength, explosiveness, endurance, work capacity and core strength. In terms of functionality, the jerk is a fantastic exercise for developing explosiveness in a vertical plane using a short range of motion.

In a kettlebell competition, male athletes will jerk two 32kg bells continuously for 10 minutes. With the goal being to complete as many reps as possible, the competition is physically and mentally challenging as placing the bells on the floor is not allowed during the 10 minutes. The jerk, being a competition lift where efficiency is key, utilizing anatomical breathing is a must. Thus, inhale as the bells are thrust up, exhale/inhale at the top and then exhale/de-pressurize as you lower the bells back to the rack position. Since pacing is important variable in this exercise, you may take several breaths in the rack position and even overhead to facilitate recovery between reps.

Key points:

- After cleaning the bell to a racked position, the bell is accelerated overhead via an explosion of the legs.

- The bell travels upward close to the body's centerline - a different groove from a military press.

- After using initial leg drive to bump the bell upward, add in a second knee dip to get under the weight and lock the elbows.

- The upward movement is finalized with the both the arms and legs locked.

- The arm/shoulder position should be rotated medially(towards the body's centerline) at approximately 45 degrees.

Source: International Kettlebell and Fitness Federation.

WOD 102609

"Cindy"

In 20 minutes, complete as many rounds as possible of:

5 Pull Ups

10 Push Ups

15 Squats

OR

"Mary"

In 20 minutes, complete as many rounds as possible of:

5 Handstand Push Ups

10 Single Leg Squats, alternating

15 Pull Ups

Pick your choice of girls and go.

*Compare to 082409.

**********

Here's another notorious couple of "girls" from CrossFit - Cindy and Mary. Both are a triplet of bodyweight exercises put in a 20 minute max work output format. Most of you would have experienced "Mini Cindy", same format, but done for 10 minutes.

The exercises for "Mary" would definitely be more challenging in terms of strength and skill, but that doesn't mean "Cindy" is a push-over. Both girls are extremely challenging when they are tackled at full effort and intensity.

My personal experience with Cindy is that it is completely heart and lung-busting while Mary just wipes you out with the pull ups. But then, that's just me. Whichever girl you choose, you are in for a great and intense workout.

For those of you coming in today, spend some time practicing the movements during the warm-up. Focus on the range and technique of each movement. Remember, perfect practice equals perfect movement. Once you've keyed that in mentally, you're ready for the workout. Pay attention to your form and range, especially in the later part of the workout, when fatigue sets in.

So, who's your girl?

WOD 102409

"Fran"

21-15-9 reps for time of:

Thrusters @ 40kg/30kg

Pull Ups

Compare to 042909.

**********

How fast can you "Fran"?

"Fran" is another classic benchmark CrossFit workout. This couplet of two exercises induces fear and excitement among those who have had the opportunity/ill fortune to do this workout. It's a fantastic combo that works the entire body from core to extremity.

Because both exercises are such huge compound movements, it takes intensity through the roof. So here are couple of points to note for those of you coming in for the WOD today:-

- Maintain good form. I've mentioned this many times before, but it is essential that form is maintained when fatigue sets in. I know you want a good time on Fran, but don't get injured for your ego.

- Intensity. Fran is intense and that's precisely what we want in a workout. But remember, take a break if you need to. Otherwise Pukie might be paying you a visit.

Enough said, on to Fran!

WOD 102309

Four rounds for time of:

10 Deadlifts @ 60kg/40kg

25 Push Ups

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The Push Up

A simple enough exercise - push ups. All you need is the ground and you, which means you can do it virtually anywhere. Everyone's done them at some point in their life, whether in high-school PE or part of a structured workout program.

Simple as a push up is, there are actually many variations to it. Close grip, wide grip, elevated or even one arm push ups, one has many options when it comes to implementing push ups into a workout.

But really, why should we do push ups? The ability to hold your body in a solid plank position and push it off the ground is an excellent way to train an athlete's upper body and core strength. Which means if you can't do a solid push up yet, you know what you need to work on.

The following is a link to an excellent article exploring the push up in detail with progressions as well as tips on how to get the most out of this "simple" exercise:-

The Push Up

WOD 102209

Three rounds for time of:

15 Hang power Cleans @ 40kg/30kg

Run 400m

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What's a Hang Power Clean?

The Hang Power Clean is a barbell clean with a specific set of parameters. The term "HANG" refers to starting with bar in a mid-thigh position and "POWER" refers to catching the bar in the rack position before the femur(thigh bone) breaks parallel.

The Hang Power Clean is an explosive movement that develops power, speed and coordination. It involves almost all the major muscles of the body resulting in a very potent and functional exercise.

Essentially, as Coach Mike Burgener puts it, it is a jump and a land. It trains an athlete to generate force within a short space and time. If you watch the video, the bar does not go past the knees before the athlete drives into a full hip extension, followed by a shrug of the shoulders with the elbow whipping up and under the bar quickly to a solid catch/rack position. It is important to note that the it is the hips that are initiating the drive of the bar upwards and not a pulling motion of the arms.

Done for low reps and heavy loads, it is fantastic for building explosive power and for high reps at lower loads, it can be a killer full-body conditioning workout.

As this is quite a new movement for most PushMore-ians, we will be spending time with everyone who comes in for the WOD today on how to perform this lift correctly. I promise you, you will love(hate?) the workout. See you later!

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Special note from John-Son: P/S, THINK ABOUT BRUCE LEE'S ONE INCH PUNCH....... hmmm

WOD 102109

For time of:

45 Kb Swings @ 32kg(M)/20kg(W)

90 Squats

30 Kb Swings @ 32kg(M)/20kg(W)

60 Squats

15 Kb Swings @ 32kg(M)/20kg(W)

30 Squats

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Why Squat?

We squat for our warm-ups, we do them in our workouts. Have you ever wondered, why squat? As Coach Greg Glassman puts it:-

"The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years."

The squat is the exercise for your lower body. The following article is a comprehensive guide to the most foundational CrossFit movement. Photographs outline 23 points of performance for a sound squat, common faults and cues to correct them. Here's the link:-

Squat Clinic

WOD 102009

In 20 minutes, do as many rounds as possible of:

3 Muscle Ups

6 Handstand Push Ups

9 Knees-to-Elbows

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Have you ever done multiple ring dips or muscle ups and gotten burn marks on the outside your arms? If you have, the reason this happens is that the straps of the rings are constantly brushing against your arms as you execute the movement. The solution? Develop a stronger support position on the rings. Check out the following article for tips and progressions to a better ring support position:-

Support Strength On The Rings

WOD 101909

150 Dumbell Power Snatches @ 35lbs(M)/25lbs(W) L/R

*These are total reps for both arms. Reps can be split any way between both arms.