Happy New Year!

Holliday hours: 11-2pm

“Randy”

For time:

75 Power Snatches 75#/55#

post times to comments.

3 rounds for time of:

30 bar jumping air squats

10 rounds of the bearcomplex 95#/65#

Post times to comments.

Team Wod

As many rounds as possible in 20mins of:

20 power cleans 205#/135#

20 ring dips

20 Pull-ups

Post rounds coments.

5 rounds for time of:

10 burpee bar jumps

10 barbell walking lunges 155#/105# (5 each leg)

post times to comments.

Snatch complex: snatch pull + hang power snatch + overhead squat + snatch

Post loads to comments.

For time:

200 ft walking lunge

45 kettlebell swings

45 Push-ups

45 toes to bar

45 medball toss

200ft bear crawl

Post rounds/reps and loads on the kettlebell to comments.

***Holiday Hours: 11:00-2:00***

21-15-9 reps for time of:

Front Squat 185#/115#

Ring Handstand Push-up

post times to comments.

MERRY CHRISTMAS!

HAPPY HOLIDAYS!

***Holiday Hours: 12:00-2:00***

“Amanda”

9-7-5 reps for time of:

muscle ups

snatch 135#/95#

Post times to comments.

We are open from 11-2pm today

5 Rounds for load:

5 Hang power cleans

5 Push press

*Rest as needed between rounds

Post load to comments

Team WOD

As many rounds as possible in 16mins of:

6 chest to bar pull-ups

6 box jumps 24″/20″

6 ft handstand walk

*one person must complete an entire round before the next person on the team can go.

*Scale bear crawl  for handstand walk

post teams total rounds to comments.

6 rounds for time of:

5 deadlifts 275#/185#

7 Burpees

9 medball cleans

post times to comments.

Tabata Mash-up:

25ft sprint forward / Backward

Power Snatch 135#/95#

Post lowest repetitions of each excersise to comments.

“Getting back into things after trying out a few travel WODs while on vacation last week in the Mayan Riviera.  For anyone who’s interested, here’s a short video of me cavern diving in a cenote called Dos Ojos.”

-Rachel

Filmed by Steve

Come on time today Due to the following-

As Many Rounds As Possible in 45mins of:

200 ft walking lunge

45 Kettlebell swings

45 Push-ups

45 toes to bar

45 medball toss

200ft bear crawl

Post rounds/reps and loads on the kettlebell to comments.

“Fran”

21-15-9 reps for time of:

Thruster 95#/65#

Pull-ups

post time to comments.

A) Jerk 1-1-1

B) 21-15-9 reps for time of:

Burpees

Kettlebell swings 2 pood / 1.5 pood

post times to comments.

Working a minute on each station, 3 rounds for reps of:

Bench Press

Row (cals)

25 ft Sprints Forward/Backward

rope climbs

1min rest between rounds.

post load used for the bench and total reps to comments.

ALL THOSE INTERESTED IN A GOAL SETTING SEMINAR LET US KNOW BY CHRISTMAS

ALL THOSE INTERESTED IN A GOAL SETTING SEMINAR LET US KNOW BY CHRISTMAS

Team WOD:

A) For time:

2,000m row

B) 10min Cap: (as soon as the row is complete)

Team’s cumulative 1RM Deadlift

post team’s row time and total load to comments.

CompWod.com’s Workout Of the Week:

“Raising Cain”

As many rounds as possible in 10mins of the following ladder:

Using 115#/75#:

1 Power Clean / 1 Overhead Squat

2 Power Cleans / 2 Overhead Squats

3 Power Cleans / 3 Overhead Squats

…ect

Post Round/reps attained to comments.

Jason Cain- 12 rounds.

As many rounds as possible in 20mins of:

15 burpees

15 pull-ups

15 Overhead Walking lunges 45#/25#

15 box jumps 24″/20″

post times to comments.

“Karen”

For time:

150 wallballs

post times to comments.

“Diane”

21-15-9 reps for time of:

225/155# Deadlift

Handstand push-ups

post times to comments.

Backsquat 5-5-5-5-5

Post loads to comments.

“Jackie”

For time:

1,000m row

50 Thrusters 45#

30 pull-ups

post times to comments.

Team WOD:

For time:

350 Kettlebell swings, 1.5 pood / 1 pood

*Every 2mins everyone on the team must individually complete 20 air squats

*one person working at a time on the kettlebell

1) Deadlifts 5-5-5

2) “Annie”

50-40-30-20-10 reps for time of:

Double Unders

Sit-ups

post loads and times to comments.

“Grace”

For time:

30 Power Clean and Jerks 135#/95#

post times to comments.

Building Strength for Double Unders – The Single leg single under

Recently I have become very intrigued by the single leg single under. I will even go as far as saying it will drastically help you on your road to the illusive double under. For those who don’t know what a single leg single under is: you are simply doing single unders, but with only one leg. Note, that I am not talking about rotating single leg single unders where by you are almost jogging on the spot while skipping, but consecutive single leg single unders.

First off, know that the key to double unders and even triple unders is rope speed, not the height of your jump. For some people just simply working on single unders and learning how to move the rope fast will get them double unders. For most though, having the strength to stay on the balls of their feet and toes is a real challenge. When they attempt a double under, they jump really high and land hard, letting their heels touch the ground. The double under demands a very powerful ankle extension and more importantly that you land on the ball of your foot ready for another explosive ankle extension. When trying consecutive sinlge leg single unders for the first time you will instantly feel how much tougher this is than just a regular single under. It demands that you jump and land on the ball of your foot, not letting your heel touch the ground consequently making it a great as a transitional movement to the double under.

This image shows the knee tuck

Basic progression

Single Under – Single leg single under – Double Under – Single leg double under – Triple under

The single leg single under can also be used as a tool to correct bad double under form. Very athletic people they can get away with doing double unders using a ‘donky kick’ or a tuck. This is very hard on the body and uses a lot more energy. When doing single leg single unders it teaches you to just extend your ankle, not pulling your knees up or back. Try doing 30 consecutive single leg single unders with the same leg and you will feel how much stress is put on your calves. If you have double unders already, you can make them better by adding in single leg double unders to your warm up, they are much harder and require very strong ankles and calves.

Lastly I believe single leg single unders are a great scale or substitution option in a workout. Ask anybody who has just recently got double unders and they will tell you how double or triple the amount of single unders are not comparable to an actual double under. Tuck jumps are great for building ankle and calf strength but teach you bad habits and don’t work on your rope speed. If awork out calls for 30 doubles a round, simply sub 30 single leg single unders: 15 per leg. Give it a try and let me know what you think!

Cam

A) Pendlay Row’s 3-3-3

B) As many rounds as possible in 15mins of:

100 ft burpee broad jumps

10 V-sits

10 push-ups

“Elizabeth”

21-15-9 reps for time of:

Cleans 135#/95#

Ring Dips

post times to comments.

Jerk 1-1-1

Weighted Pull-ups 5-5-5-3-3

post loads to comments.