Archive for June, 2010

Working Wounded – LeeAnn and Lisa

Uncategorized | Posted by Brian PCF
Jun 29 2010

Lisa has been working for a while with a busted foot, LeeAnn has as well, but has been subbing WODs.

I want them both to do as many of the WOD Classes as they can while subbing movements they can’t do, but when they can’t pull that off, just do one of the below WODs after their prescribed warmups.

I need both of you to post your results of each WOD to comments so I can track how hard/easy these are for you and if you’re having any joint issues.

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WOD 1
A1. 5x? Flexed Arm Hang, max each set
A2. 5x? Ring Supports with wrist out, max each set.  Jump to the top of a ring dip, turn wrists out slightly, hold.

B1. 5x10x70 Suitcase Deadlift
B2. 5x10x25 Seated Single Arm DB Press.  Hold two dumbbells, press one at a time, 10 reps total.

C1. 4×10 V-Situps
C2. 4×10 Superman

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WOD 2
A1. 5×5 Ring Pushups
A2. 5×10 Pistols w/ ring assist.

B1. 5×3 Ring Dip Negatives @ 0040
B2. 5×20 seconds Assisted Back Lever

C1. 3×10 Knees to Elbows
C2. 3×3 Pullup Negatives @ 0050

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WOD 3
A1. 5×5 Bench Press
A2. 5×3 Ab Wheel

B. “Death by Dumbbell Press” @ 30 lbs

C. 3×10 seconds Bar Front Lever.  Get as high as you can, keep body planked, this should be hard.

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WOD 4
A1. 5x? Flexed Arm Hang, max each set
A2. 5x? Ring Supports with wrist out, max each set.  Jump to the top of a ring dip, turn wrists out slightly, hold.
Compare to WOD 1.

B1. 3×5 Ab Wheel @ 2040
B2. 3×5 <a href=”http://media.crossfit.com/cf-video/CrossFit_GHD.wmv”>Back Extension</a> @ 2040

C1. <a href=”http://www.cathletics.com/exercises/index.php?show=exercise&sectionID=3&exerciseID=113&searchTerms=raise”>3×10 Glute Ham Raise</a>
C2. 3×10 V-Situps

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WOD 5
A1. 5×5 Ring Row @ 1040
A2. 5×5 Pushups with 45 lbs plates under hands

B1. 5×5 Lying Hip Ext aka Bridge
B2. 5×15 second Assisted Back Lever

C1. 5×2 Pushups with 45 lbs plates under hands.
C2. 5×5 second L-Sit

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Warmup/Skillwork for Jen N.

Uncategorized | Posted by Brian PCF
Jun 10 2010

Jen has been with PCF from very early on and is a serious competitor, having finished the 2009 Regionals just out of the qualifying slots for the Games and making Regionals in 2010.

She’s got a few things that we need to work on, so we’re going to take some of her goats and just work on them regularly for a few weeks.

We need to manage a shoulder issue that’s been aggravating her lately, so we’ll do that through feedback between me and Jen and manage volume and intensity accordingly.

Here’s the plan:

Four warmups to cycle through over two weeks. Need a baseline day and a re-test day that are 12 weeks apart:

Day 1 Baseline:
Do this as a WOD or with a short warmup then do it.
Max Handstand Pushups (strict)
Rest 5 Minutes
Max Pushups (you can stay in plank, but don’t game it too much)
Rest 5 Minutes
Max Ring Dips
Notes: Skip muscle ups this day. Keep an eye on your shoulder.

Day 2 Baseline:
Max Muscle Ups in 3 Minutes

We’ll retest this in 12 weeks.

Warmup 1
3 Rounds
Arm Rotations
Lat Stretch
X HSPU (we’ll decide after the baseline)
10 Toes-to-Bar

Warmup 2
3 Rounds
Arm Rotations
Lat Stretch
Y Pushups (we’ll decide after the baseline)
10 Box Jumps (work on getting off the ground quick, mess with the “arms up, arms down” technique)

Warmup 3
3 Rounds
Arm Rotations
Lat Stretch
Z Ring Dips (we’ll decide after the baseline)
10 Wallball, 16 lbs at 10″

Warmup 4
3 Rounds
Arm Rotations
Lat Stretch
? Muscle Ups or Muslce Up Transitions (we’ll decide after the baseline)
200m Rowing @ 85% exertion

We’ll be tracking Jen’s progress on my PCF Games Prep spreadsheet where I monitor several other athletes.

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