push up

14.11.28 Friday

November 27, 2014
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in WOD
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A. 3 rounds not for time
60 unbroken double unders
15 unbroken strict handstand push ups

B. Team “Angie” + “Diane” + “Karen”
100 pull ups
100 push ups
100 sit ups
100 air squats
21 deadlift
21 HSPU
15 deadlift
15 HSPU
9 deadlift
9 HSPU
150 wall ball


C. 3 x 30 second weighted plank

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14.11.14 Friday

November 13, 2014
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in WOD
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A. Segment Snatches
Perform a clean lift off to power position, pause for 2 seconds, then snatch

Beginner: practice in sets of 3. keep it light and focus on technique
Avanced: 5×3 @ 70%

B. Tabata
Burpee, Overhead Squat 95/65

THEN immediately after last 10 second rest:

3 rounds for time
200m run,
20 situps
20 push ups

round must be completed without putting the bar down. start over round if bar gets put down

C. EMOM 6 min
odd minute: max rep V-up
even minute: rest

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Wormy Push Ups

October 28, 2014
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Dear Coach Ray,
I need help! There was a new guy in our CF class this week (Deebo) and he was partnered with me for the WOD. After we got through our first set of push ups, he started calling me “Big Worm”. Now all the kids in the neighborhood are calling me Big Worm! Can you help me get rid of the worm in my push up?

Hey Big Perm… I mean… Big Worm… The push up is arguably the most likely movement to be executed with sloppy and inefficient mechanics. Sounds like you’ve got some midline instability, lack of motor control, or both.

Before we get into helping you lose that dreaded moniker, let’s establish some context for any visitors we may have. In our gym, we don’t allow knee push ups as a scaling option for pushups. Here’s an explanation from Dr. Kelly Starrett as to why:

To sum up, the reason we don’t allow knee pushups is that people who only train knee pushups, will rarely ever develop the strength to do regular pushups because the movement pattern and pressing mechanics are not the same. Allowing a worming variation gets us a step forward in the right direction. The problem is that some athletes get complacent with the worm and never progress away from it. While better than a knee push up, it’s not the end-all. We need to get that midline in order to get all the pieces together.

Here’s a great video that I did with Dr. Theresa Larson of Movement-Rx

And here is Part 2 with a handy progression that you can use to help build that midline strength:

I hope this helps!

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14.10.16 Thursday

October 15, 2014
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in WOD
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A. Partner “Angeren”

For time with a partner: Angie + Karen

100 pull ups
100 push up
100 sit ups
100 air squats
150 wall balls

30 min time limit
5 min max on pull ups
5 min max on push ups
5 min max on situps
5 min max on air squats
10min max on wall balls

Scale as necessary to make these time limits or move on from that movement if you are not yet finished. Only one partner can be working at a time

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14.10.13 Monday

October 12, 2014
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in WOD
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A. Back Squat : Every 2:00, for 16 min:
Beginner: Build to a heavy set of 5 (4-6% heavier than last week)
Advanced:
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 10 reps @ 70%
Set 7 – 10 reps @ 70%
Set 8 – 10 reps @ 70%

B. For time: With a partner
100 med ball clusters
100 push ups
200m run
75 med ball clusters
75 push ups
200m run
50 med ball clusters
50 push ups
200m run

Do the runs together. Both partners must be present to make progress on the clusters. Only one partner can be working on the clusters or push ups at a time

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14.09.30 Tuesday

September 29, 2014
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in WOD
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A. 3 rounds not for time
50 unbroken double unders
10 strict HSPU

B. Every 2 minutes for 6 minutes
Station 1: bar muscle up
Station 2: burpee box jump over
Station 3: wall ball

When clock hits 6:00…

For time:
800m run
50 push ups
400m run
30 push ups
200m run
10 push ups

C. OPTIONAL 3 rounds
10m pike scoot
5 pike presses with feet on wall

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14.09.06 Saturday

September 5, 2014
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in WOD
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Team Murph

1 mile run (together)
100 pull ups
200 push ups
300 air squats
1 mile run (together)

Teams must start and finish the run together
Only one team member can be working at a time during the pull ups, push ups, squats

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14.09.01 Monday

August 31, 2014
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in WOD
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MEMORIAL DAY SCHEDULE:
CrossFit: 9am
Competition: 10am

A. Front Squat – 10 min
Beginner: 5rm
Advanced: 1rm

B. War!
With a partner or in teams:
Shuffle and split a deck of cards
Both players/teams reveal a card
Team with losing card does whatever
is on the winner’s card:
heart = squat
spade = push up
club = sit up
diamond = tuck jump
Face Card = 7 burpees
Joker = both teams run 200m!

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