Wednesday, 08 December 2010

Announcements:
Times:
  • 6am
  • 11am
  • 6pm
  • 7pm
  • 8pm Beginners' Course
Today's focus:
  • Metabolic conditioning
    • Oxidative
  • Mode
    • Monostructural
    • Body weight / Gymnastics
    • External loads / Weightlifting
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Wrist stretch
  • Perfect / Samson stretch
  • Scorpion stretch
  • Pigeon stretch
  • Hollow rock 10s work, 5s rest for 5 rounds
  • 2 x 10:
    • Push:  push-up
    • Pull:  body row
    • Midline extend:  Superman
    • Hip open / close:  Walking lunge (10 steps each side)
Skill review / enhancement / instruction:
  • Heavy KB swing
  • Overhead squat
Primary workout:
"Helen" (modified)
 Three rounds for time:
  • Mountain climber x100
  • KB swing (1.5 pood / 53#) x21
  • Pull-up x12
If you've done a modified Helen before with double-unders or singles substituted, here is the workout:
Compare to:  10 Feb 2010 / 03 Feb 2010 / 13 November 2009
Three rounds for time:
  • Double-unders x120 or singles x400
  • KB swing (1.5 pood / 53#) x21
  • Pull-up x12
If you've done Helen with the prescribed 400 meter run, here is the workout:
Compare to:  07 July 2010 / 08 June 2010 / 10 Feb 2010 / 03 Feb 2010
Three rounds for time:
  • Run 400m
  • KB swing (1.5 pood / 53#) x21
  • Pull-up x12
Supplemental workout:
  • 12 Days of Christmas Challenge - day three:
    • Rope climb
    • Deadlift x2
    • OHS x3
Post-workout skill / strengthening / conditioning:
  • Overhead squat
Stretch
Posted by Paul at Tue, 07 Dec 2010 22:39:00 GMT
Categories: GWM

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  • Thu, 09 Dec 2010 07:29:35 GMT Karen wrote:
    Last night, 1am,woke out of a sound sleep with both legs cramping...too much jump roping or perhaps I should add Gin and Tonic (quinine water) to my daily regiment?
    Reply to this
    1. Thu, 09 Dec 2010 11:10:51 GMT Paul wrote:
      Hmmm...I'd stay away from the quinine...it is a muscle relaxant, but not supported for leg cramps by much of the medical industry.  Give it a try if you want, but I suspect jumping rope is what got you.  Massage, stretching, hydration and scale back a bit more on the number of singles...that's what I recommend...let me know how it goes.  Rum and Coke is recommended over Gin and Tonic.  ;o)
      Reply to this
      1. Thu, 09 Dec 2010 15:50:58 GMT Rick wrote:
        My foot swelled up from 360 double unders. I think the cure for that is Bourbon and 7.
        Reply to this
        1. Thu, 09 Dec 2010 18:11:33 GMT Paul wrote:
          I've found that Maker's Mark works the best!
          Reply to this
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