Today's Lesson Plan

Thank goodness it's Friday. Not only is it the last day before the weekend but it also time for the second classic 'Girl' workout of the week (just in case you are counting the Grace/Zoe mashup does NOT count as two, in fact it doesn't even count as one). I may not be making any friends with this one as it is a bit of a grinder (I think Dave Fitzpatrick actually called me a sadist), but this is one of my all time favourites and it is due. BUT before we get to the workout first push-up play time. Check out the following video of different push-up variations.



My favourite is the spider-man push-up. Try to playing around with some of these different variations especially ones you may not have tried before.

All right, time for the workout. It is the one and only...

Barbara

5 rounds for time with 3 minutes rest between rounds

20 pull-ups
30 push-ups
40 sit-ups (ab-mat optional)
50 squats (your target must allow you to squat below parallel - that means d-balls for all the little people)

Subtract your break time from your total time to get your score.

Now, I have to live up to my new reputation as a sadist so if you are feeling particularly tough tomorrow you can try this workout T Bear style - chest to bar pull-ups, deep push-ups using plates (or if you're feeling really, really tough ring push-ups), ab-mat sit-ups with zero hip raise, and deeeeep squats.

-Kermit

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I searched through all the Hero workouts and finally decided on this one, "Coe" named after Army Sgt. Keith Adam Coe. We have not done this one at CrossFit Vancouver before (it was first posted on August 12, 2010 on crossfit.com) so it should be interesting to see how it turns out.

Technique: Hip mobility drills. Get those hip flexors moving for all the thrusters!

Workout: Coe



10 rounds for time
10 thrusters (65 lbs/95 lbs)
10 ring push-ups

- Kermit

Okay people time for some gymnastics skills. I don't usually specify a warm-up but I really want to do handstands and L-sits this week. So, I am making an exception. Coaches feel free to add a little something extra if you'd like.

Warm-up: Handstands and L-sits (reverse) tabata style. So, first do reverse tabata handstands, 10 seconds on, 20 seconds off for 8 rounds. Next it is reverse tabata L-sits.

Technique: Muscle-ups. Now I know many people are probably groaning, "Muscle-ups again?!" Yes again, but this time I found a couple of different progressions to try. For those of you still working on your first muscle-up try doing a muscle-up on the bar using a band (see first video). I know we have tried using bands on the rings before with somewhat limited success, but given the stability of the bar this appears to be a little bit easier. This will help you to get a feel for the transition from the pull-up to the dip at a speed approximating a kipping muscle-up. Now for those of you who can do multiple static muscle-ups (you know who you are), check out the second video, one-arm assisted muscle-ups! Just approach this one with a little caution.






Workout: Grace + Zoe = Groe

6 rounds for time
5 muscle-ups
5 clean and jerks (85 lbs/135 lbs)

-Kermit

Today's workout is long overdue. I cannot remember the last time we did a one rep max overhead squat. So without further ado

Technique: Review overhead squat technique.

Workout: One rep max overhead squat.

Just out of curiosity I queried "squat" on wikipedia.com to see what had been written. Of course there was the standard controversy regarding squat depth, but what I found most interesting was the number of variants.

* Back squat
* Front squat
* Overhead squat
* Zercher squat - the bar is held in the crooks of the arms, on the inside of the elbow.
* Hack squat - a barbell is held in the hands just behind the legs; invented by early 1900s professional wrestler Georg Hackenschmidt.
* Sissy squat - a dumbbell is held behind the legs while the heels are lifted off the ground and the torso remains flat while the lifter leans backwards
* Single leg squat. Also known as a "Pistol."
* Split squat
* Bulgarian squat
* Hindu squat - is done without weight where the heels are raised and body weight is placed on the toes; the knees track far past the toes.
* Jump squat
* Bodyweight squat
* Box squat
* Belt Squat

Now thanks to Andy I recognize most of these squat variations, but I am not at all familiar with the Hack squat, the Sissy squat or the Hindu squat. So, I decided to consult YouTube to see if I could find examples. Check it out

Hack squat


Sissy squat


Hindu squat


Hmmm, I am not certain as to whether all of these fall into the category of functional movement, but they certainly would be fun to try.

-Kermit