16 Feb
2-16-2009
1) Front Squat 5-4-3-2-1
heaviest possible weight each round
2) Skills Practice
x4:
Down dog ankles to
inchworm to
cobra
Hamstring test at the wall
If you have had your blood work done or will be getting it done soon, you gotta take a look at this to understand what all those blood test markers really mean.
15 Feb
If you have been reading the blog MEATEATS.COM, you’ll notice a comment from a farmer from Wisconsin.
He first wrote to Jess a couple weeks ago saying how he appreciated someone else who was as passionate about meat as he was. He is a swine seedstock and cattle farmer. He will be eating only meat and eggs for the next 6 weeks and has a contest for anyone that can predict how his blood test values will change after 6 weeks. His inspiration for this experiment is from Vilhjalmur Stefansson who chronicled his all-meat journey in the Artic while living with Eskimos during the turn of the century in 1900s.
Check out the Curious Farmer’s diet journal and I can’t wait to see how his blood test will come out after the experience.
13 Feb
2-13-2009
“Diane”
3 rounds for time
21-15-9
Deadlift 225lbs/155lbs
Handstand pushups
ROM:
prone scorpion
spinal rocks
shin box-look to heel
Death stretch
Check out this research abstrct, just released on Thursday, on the effects of a Paleolithic hunter-gather diet. Anton posted it to the forum but incase you didn’t see it there, here it is.
Jay went for a PR in the Push Jerk yesterday. He went for BW and almost had it! When the push jerk gets heavy, having solid technique is a really important variable for success. Jay’s dip and vertical drive-path on the bar was solid but as you can see from this picture, the bar has lost optimal position (front squat rack) and he is now forced to use his arms and shoulders to try to jack up the weight. Jay would need to work on keeping his elbows up high during the dip and push jerking BW will be no problem. Nice work
11 Feb
2-12-2009
5 rounds:
Max Push Jerks @ bodyweight (thanks WindyCity CrossFit!)
Skill level practice
ROM:
x4
Pole press x 30″
Pass thrus x 10
OH squat x 5 (slow stretch)
The beginners class gets an O-Lifting treat
11 Feb
2-11-2009
WOD is from Coach Sommer, Gymnasticbodies.com – “Yours In Fitness!”
4 rounds, time each round separately:
20 jumping deck squats
5-10-15 shuttle run x2
Hurdle course
Rest 3 minutes
Beginners Class: Introduction to Olympic Lifting techniques
ROM:
Death stretch.
then x 2:
Down dog ankles
Lizzard to pigeon ea. side
Frog stretch
Get Up with this! Clubbells provide a whole new realm of challenge to the get up. If you don’t have clubbells, you can simulate this with a bottom-up kettlebell or other various implements and household objects. Be creative!
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