12 Days of Christmas

This WOD is for TIME and you do 1 followed by 2-1, then 3-2-1 etc until the round of 12 like the Christmas song.

WOD:

1   100ft farmers walk @ 16 kg Kbs

2   man makers @ 16kg KBs

3   muscle-ups

4   HSPU

5   toes to rings

6   box jumps @ 23"

7   walking lunges each leg

8   sit-ups

9   RDLs (Romanian/Straight legged deadlifts)

10 double unders

11 KB swings @ 16kg

12 ring dips

364 reps total

Matt B. = 34.33

Sam S. = 38.15

Skip-Lift-Skip

Pre:
1 x 10 each KB warm up (round the body, through the legs, halo, single arm press on one leg)
1 x 5 each side suitcase deadlift @ 16kg KB
1 x 5 each side front squat @ 16kg KB
1 x 5 HSPU

WOD
For TIME:
100 double-unders
then 5 rounds of:
10 KB deadlifts @ 2 x 16kg
10 KB front squats @ 2 x 16kg
10 HSPU (head on abmat)
then 100 double-unders

Time: 18.10 

HSPU let me down ... again! Time after 100 du was 1.51, then after 5 rounds was 15.20

Last Pilates

Pilates class at Orto-Rio physiotherapy clinic internship (strengths - core/stability exercises / weaknesses - hip mobility)

This is my last week at the internship and I've had the opportunity to do pilates with a physiotherapist  at the clinic once and sometimes twice a week for the last couple of months. Its been a good experience and something different to what I'm used to with focus on breathing and slower movements. It highlighted some weaknesses of mine which is why I spent the rest of the day mobilising my hips!

MWOD: (during the course of the day)
2 min each leg in flexion and external rotation (up on treatment bed)
2 min bottom of squat
2 min sink mob
2 min each leg couch stretch

Hold it!

WOD:
20 min AMRAP of:
30 sec handstand hold
30 sec squat hold
30 sec L-sit hold
30 sec chin over bar hold

15 sec short of 8 rounds

L-sits were very broken and ended up being 1 leg tucked and 1 leg extended

No dropping weights in the gym!!

Pre:
3 min x-trainer
Burgener warm-up @ 20kg barbell
30 sec each side Greatest stretch in the world
1 rd of WOD @ 20kg barbell

WOD:
20 min AMRAP of:
5 thrusters @ 40kg
7 hang power cleans @ 40kg
10 SDHP @ 40 kg

10 rounds + 5 thrusters + 7 hpc + 4 SDHP = 236 reps

Post:  
5 min each side double lax ball forearm smash

I didn't drop the bar but came very close a couple of times. 6 rds first 10 min (first 2 straight then one at a time) then the rest in the second half normally breaking between cleans and SDHP. SDHP was main problem due to grip but also split cleans in the last couple rounds.

Bolt

Pre:
3x3 Endurance WOD running drills
8x1 Pull-ups with slow negative and 10 secs rest each rep
1x4 Rolling pistols each leg
1x10 Walking lunges

WOD:
10 rounds, each for TIME:
100m sprint w/ breath hold (increases intra-abdominal pressure/ trunk stability)
90 secs rest

Times:
14.95s
14.65s
13.64s
13.95s
14.01s
14.16s
14.61s
14.84s
14.02s
13.65s

ave. km pace = 2.22min         (ave. km pace over 5km last fri was 4.57min)


Breath hold worked well but only managed until 3rd round, after that each round had 1 inhale top up as the air was leaking out slowly. Times are rough (up or down) because there are some difficulties with timing yourself on a phone at full tilt.

SUP Day??

A SUP day (stand-up paddle) has come to be known as a day with clear blue sky and small clean waves in our house. Today was not like that! Instead it was tropical rain and small choppy wind affected waves. Still, I went because I love being the only person on the beach in the pouring rain. Even managed to catch a wave on the second round into the beach which cut out 30-40m of paddling.

WOD:
3 rounds for TIME:
12 pull-ups
12 dips
Sand run from bar to sea (80m)
SUP to end of fishing path and back (300m)
Sand run from sea to bar

Time: 20 mins approx. (10:02 - 10:22 on beach clock)

Thrusters

Pre: 
5 mins bike 
Burgener warm-up
5 Thrusters, 7 Hang power cleans, 10 SDHP @ 40kg


WOD:
Thrusters    2-2-2-2-2    Rest as needed
                  60kg-70kg-80kg-84kg-90kg


Post: 
2 mins each side anterior delt barbell smash (w/ internal rotation)

Performance Issues

Today's WOD should have been relatively easy... It wasn't, it should have taken half the time, I felt rough and the muscle-ups were poor, I had to revert to a false grip for all but the first 4.

Performance generally is not about micro gains for most people. If we get enough good quality sleep, eat the right food and are adequately hydrated we go a long way to reaching our best possible performance for any given day. Get the basics right. And today I didn't! I was under slept, had a hard week last week with no training, gave blood on Friday and had a fever on Saturday, had a terrible breakfast and was probably dehydrated. I've heard that being 1% dehydrated means you lose about 7% off your VO2 max which is huge. The long and short is I haven't felt that bad for a long time during a WOD. I nearly stopped the clock after 1 round, but left it on and just did it in my own time. So now I will be looking to better this time when I get back up to speed!

Pre: 
400m farmers walk @ 2x 16kg kettle bells
Hip and shoulder capsule MWODs
10 mins KB & rings practice


WOD:
3 rounds for TIME:
7 muscle-ups
21 KB thrusters @ 16kgs

Time: 14.43


Post:
Spend 10 mins mobilising shoulder in extension and internal rotation

6 for the 6th

Its been a tough week of exams and no time to train, so when i got home after my last exam tonight, I parked by the beach and ran 6 lengths of Leme to celebrate the start of summer training.


For TIME:
6 lengths of Leme: 5.29km run

Time: 26.12


http://www.mapmyrun.com/workout/442867873

In House

Pre:
Pavel Tsatsouline's Super Joints routine
Voodoo Floss knees and elbows    http://www.roguefitness.com/voodoo-floss-bands.php

WOD:
15 min AMRAP of:
20 push-ups
50 squats

Sam: 380 reps = 5 rounds + 20 push-ups + 10 squats


MWOD: (mobilisation techniques) see    http://www.mobilitywod.com    for more info..

2 min each mob each side:
Banded overhead shoulder distraction
Blue angels - pec minor smash with soft ball
Banded bully extension bias (hand behind back stretch)

Accumulate good movement at work

1 hr Pilates class at Orto-Rio physiotherapy clinic internship (focus on hip flexibility and trunk flexion ab work)

Then:

Accumulate 10 min each leg of hip flexion and external rotation (leg up on high treatment bed in clinic) maintaining lumbar curve. Contract-relax technique during hold time (contract 5 secs, relax 10 secs)

Anti Movement Core Day

1x12 Chop & Lift each side w/ resistance band (cable machine better) tempo: 4-2-4

2x30secs standing unilateral isometric press each side w/ band (anti-rotation)

1x5 2 arm, single leg deadlift @ 16kg KBs
1x5 1 arm, single leg deadlift @ 16kg KB

1x5 Turkish get-ups (TGU) each side @16kg KB

1x20 KB swings @ 16kg KB

Later: 7.2km Trail walk to Cachoeira dos Primatas above Jardim Botanico with 200m of elevation change

MWOD: Gut smash w/ soft ball & psoas tack & floss w/ KB

Nicole (run in the rain)

Pre:
3x3 Barefoot running drills    http://www.crossfitendurance.com/run
2x5 Kipping pull-ups

WOD:
"Nicole" (CrossFit benchmark workout)
20 min AMRAP of:
400m run
Max Pull-ups (without dropping from bar)

Sam: 6 rounds + 200m    (Pull-ups 22-17-15-12-12-11 =89 *wet bar)

Post: 
2 min each side triceps barbell smash and floss 
2 min each side triceps long head / subscap (armpit) barbell smash
2 min each side monkey bars of death hamstring smash and floss 

Later: Pilates class at Orto-Rio physiotherapy clinic internship

Busy day bench

Turkish get ups    3-3 each side

                          16kg-24kg

Then:

Resting 60 secs between sets:

Bench Press    2-2-2-2-2-2-2-2-2-2

                  60kg-70kg-80kg-85kg-90kg-90kg-90kg-90kg-90kg-90kg

First Leme Tree Post

Pre: Hip capsule MWOD http://www.mobilitywod.com/2010/10/episode-45-torque-is-king-three-way-hip-mobs/

WOD:
7 min AMRAP (as many reps as possible):
10 pistols with roll alternating legs    http://gymnasticswod.com/content/pistol-roll
10 ring dips with kip

Post: Sink mob    http://www.youtube.com/watch?v=1ARPjekZPJw&list=PLF7BEBB6AA253819E&index=5

Sam: 4 rounds + 8 pistols with roll


Later: 10 min squat test: with band (Mulligan mobilisation) for 5 min on each ankle

Weighted Pull-ups

21/11

Pre: Practice 1 arm handstand hold progressions against the wall for 10 min

WOD: Weighted pull-ups 1-1-1-1-1-1-1

12kg-16kg-20kg-24kg-30kg-36kg-40kg

plus 30 sec 1 arm farmers walk each side with each dumbbell - left arm from rack, right arm to rack


Later: Pilates class at Orto-Rio physiotherapy clinic internship

Lagoa Feriado

20/11

5 rounds for TIME of:

400m run
1 double KB snatch @ 16 kg
3 double KB clean @ 16kg
5 double KB push press @ 16kg
3 muscle-ups (rings)
3 jumping bar muscle-ups

Time: 18.47     (wearing a 5kg weighted vest)

Post: Super couch stretch - 2 min each leg http://www.youtube.com/watch?v=5EiUquYdyPU