Aug 31, 2012 Comments Off
Looking good Dr. Tony!
Metcon - “3 Person Team WOD”
20 Minute AMRAP:
3 Burpees
6 Up and Over Box Jumps (24/20)
9 Front Squats (135/95)
200m Run
Sunday 9/2 WOD:
Metcon: Make up any WOD missed during the week or suggested WOD:
3 Rounds For Time:
Row 500m
Run 400m
Aug 30, 2012 Comments Off
Ryan getting better every day!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and pecs
Mobility: Shoulder Mobility Drills (front Raises, lateral Raises, bent over fly, row + external rotation – 5m/2.5w), 10 wall angels, 20 overhead walking lunges (45m/25w)
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 7 Minutes Complete 1 Push Jerk + 1 Split Jerk
Metcon – 10 Minutes to Complete As Many Reps as Possible:
30 Seconds Row For Calories followed by 30 Seconds Rest
30 Seconds Push Press (95/65) followed by 30 Seconds Rest
Alternate back and forth between movements. 5 Total Rounds of Each…
Saturday 9/1 WOD:
Metcon - “3 Person Team WOD”
20 Minute AMRAP:
3 Burpees
6 Up and Over Box Jumps (24/20)
9 Front Squats (135/95)
200m Run
Aug 29, 2012 Comments Off
Carly getting after Filthy Fifty!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 2 minutes – wall quad stretch, 10 monster band wall squats, 20 kipping swings
Dynamic Warmup: Coach’s Choice
Strength: Front Squat 2-2-2-2-2
Metcon: “Helen”
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Pull-ups
*15 Minute Cap
Buyout: 12 Turkish Get-ups (6 each side)
Friday 8/31 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and pecs
Mobility: Shoulder Mobility Drills (front Raises, lateral Raises, bent over fly, row + external rotation – 5m/2.5w), 10 wall angels, 20 overhead walking lunges (45m/25w)
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 7 Minutes Complete 1 Push Jerk + 1 Split Jerk
Metcon – 10 Minutes to Complete As Many Reps as Possible:
30 Seconds Row For Calories followed by 30 Seconds Rest
30 Seconds Push Press (95/65) followed by 30 Seconds Rest
Alternate back and forth between movements. 5 Total Rounds of Each…
Aug 28, 2012 Comments Off
Costa crushing some rope climbs and deadlifts!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs and triceps
Mobility: 2 minutes – calf stretches, 1 minute – band high elbow stretch
Dynamic Warmup: Coach’s Choice
Metcon - AMRAP 15 Minutes:
6 Power Cleans (155/105)
9 Barbell Push-ups
12 Box Jumps (24/20)
Level 2: 135/95
Level 1: 115/75
Buyout: Tabata Hollow Rock
Thursday 8/30 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 2 minutes – wall quad stretch, 10 monster band wall squats, 20 kipping swings
Dynamic Warmup: Coach’s Choice
Strength: Front Squat 2-2-2-2-2
Metcon: “Helen”
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Pull-ups
*15 Minute Cap
Buyout: 12 Turkish Get-ups (6 each side)
Aug 27, 2012 Comments Off
Jackie showing us a great finish position to the snatch.
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders and pecs
Mobility: 10 band face pull aparts, 10 overhead band pull aparts, 10 db row + external rotation, 10 monster band wall squats
Dynamic Warmup: Coach’s Choice
Strength: 15 Minutes to Establish a 1RM Snatch (If unable to full snatch, complete 2 reps of 1 power snatch + 1 OHS)
Metcon – “Jeremy”
21-15-9
Overhead Squat (95/65)
Burpees
Level 2: 75/55
Level 1: 65/45
*Front Squat if unable to Overhead Squat
*10 Minute Cap
Buyout: 3×10 glute ham raise, 2 minutes – pigeon pose (1 minute each side), 2 minutes – adductor stretch (1 minute each side)
Wednesday 8/29 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs and triceps
Mobility: 2 minutes – calf stretches, 1 minute – band high elbow stretch
Dynamic Warmup: Coach’s Choice
Metcon - AMRAP 15 Minutes:
6 Power Cleans (155/105)
9 Barbell Push-ups
12 Box Jumps (24/20)
Level 2: 135/95
Level 1: 115/75
Buyout: Tabata Hollow Rock
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
