Wednesday May 22nd 2013

WOD Prep… Run 400 Meters Row 500 Meters Shoulder & T-Spine Mobility Technical work – Push jerk A. For loads: Shoulder Press 1-1-1-1 Push Press 3-3-3-3 Push Jerk 5-5-5-5 – rest 2 mins B/T heavy efforts B. For time: 21 Wall balls (20/14) 15 Burpee box jumps (24/20)

Tuesday May 21st 2013

WOD Prep… 3 min skip rope 5 min down and back drills 5 min general joint mobility Skill work: Practice muscle ups & transitions and kipping handstand push-ups “Nate” 20 minute AMRAP of: 2 Muscle ups 4 HSPU 8 Kettle-bell swings (70/53) PumpFit Intro… 3 Rounds of 45 sec. Double unders or singles, 15 sec. rest 45 sec. Kettle-bell swing, 15 sec. rest 45 sec. Walking lunge with kettle-bell...

Monday May 20, 2013

Paul taking a breather after killing the WOD #5 (3rd place finish) When Shannon and I made the decision to back the forming of Ruination, it was for weekends just like this one. We both love seeing our great athletes compete at the highest level in the sport. We cannot be more proud of all 8 of our competitors. They showed tremendous heart and passion, not just in how...

Friday May 17th 2013

WOD “Road Dawg” Prep… Joint mobility (arm circles, leg swings, walk outs, windmills, hip circles) 3 sets: 20 Squat 10 Burpee 200 Meter jog 5 min stretch Road Dawg WOD #2 10 rounds of: 1 min run 1 min walk/rest – not a scored workout, just complete it

Thursday May 16th 2013

Reminder!! The gym will be closed from Friday 5/17 through Sunday 5/19. Check the blog for “Road Dawg” WODs and possible open gym times. WOD Prep… Run 400 Meters Head to toe Joint mobility X 7 – 10 each Brief WOD and set up A. CrossFit Game Regionals WOD #4 For time: 100 Wall ball (20/14) 100 Pull-up (C2B) 100 Pistols 100 Alternating one arm DB snatch (70/53) Endurance Session...

Wednesday May 15th 2013

  WOD Prep… 3 sets: Row 300 Meters (:30 sec. arms only, :30 sec. arms and torso, remaining distance arms, torso, legs) Watch video here for demonstration of proper technique 10 PVC pass throughs 5 – 7 Dive bomber push-up 10 Double KB dead-lift (build in weight each set and focus on getting hamstrings and glutes warm) Group mobility A. 3 rep max weighted Pull-up Or 5 Sets of:...

Tuesday May 14th 2013

WOD A. 800 Meter run 3 sets 10 Scapula push-up 15 Push-up 20 Pull-up 5 Min mobility and foam roll Skill work Practice linking toes to bar together or try and get your first one B. Crossfit Games Regional WOD #6 100 Double unders 50 HSPU 40 Toes to bar 30 Shoulder to overhead w/axel bar (160/110) 90′ Walking lunge w/ barbell in front rack (160/110) PumpFit Intro… 10-20-30-40-50-40-30-20-10...