Week of July 29-Aug 4

Week of July 29-Aug 4

Sunday, July 29, 2018 7 AM Mindful Lifting, Van Morrison Astral Weeks 8 AM Conditioning Class, The Diabolical 8x8 Monday, July 30, 2018--Classes Warmup (10 min): 3 rounds of 7 goblet squats (2 second pause), 11 ring rows, :15 plank Skill (10 min): Unracking and...

read more

Week of July 22-28

Sunday, July 22, 2018 7 AM Mindful Lifting, The Go-Go's Beauty and the Beat 8 AM Conditioning Class Monday, July 23, 2018 Warmup (10 min): Dynamic w/lunge, squat, hip focus Checkup & Mini-WOD (15 min): KB Swing Point 1) Hike position, 2) Aim at pockets, 3) Snap...

read more

Week of July 15-21

Sunday, July 15, 2018 7 AM Mindful Lifting, Television, Marquee Moon 8 AM Conditioning Class Monday, July 16, 2018 Warmup (10 min): 3 rounds of Five 1 1/4 Goblet Squats, 10 Fire Hydrants/Side, 10 Tuck Jumps Skill Work (10 min): Power Clean, Light BB, sets of 2-3...

read more

Week of July 8-14

Sunday, July 8, 2018 7 AM Mindful Lifting, Mahavishnu Orchestra, The Inner Mounting Flame 8 AM CF Class Monday, July 9, 2018 Warmup (10 min): 4 rounds 10 Glute Bridges w/Yoga Block btw knees, 10 fire hydrants/side, 10 band pullthroughs Strength (30 min): Squat 50, 60,...

read more

Week of July 1-7

Sunday, July 1, 2018 7 AM Mindful Lifting, STP, Tiny Music...Songs From the Vatican Gift Shop 8 AM CF Class Monday, July 2, 2018 Warmup (15 min): 10 minute rounds of 5-8 cossack (use light plate for balance) or goblet squats, then :30 row or bike :20-:40 bar hang,...

read more

Week Of June 24-30

Sunday, June 24, 2018 7 AM Mindful Lifting, Stevie Wonder, Songs in the Key of Life 8 AM CF Class, "Dori" Monday, June 25, 2018 Warmup (10 min): EMOM 7 7 KB Swings, 7 air squats, 7 frog pumps Skill/Demo (5 min): Pause Squats Strength (20 min): Pause Squats 40%, 50% x...

read more

Week of June 17-23

Sunday, June 17, 2018 7 AM Mindful Lifting, Bruce Springsteen The River 8 AM CrossFit Class, Woodshed 300 Monday, June 18, 2018 Warmup (10 min): Dynamic with some nice pauses near the AC Strength/Max Effort (30 min): Sumo Deadlift *Use heavy double # to base % off...

read more

The White Dog

Like many of you I'm sure, I sometimes experience mornings as a blur.  Several things to get done, multiple voices clamoring for attention, and not quite enough time.  It's not unusual for me to lose track of where I got started and feel a bit out of sorts. Sometimes...

read more

Week of June 10-16

Sunday, June 10, 2018 7 AM Mindful Lifting, Kraftwerk, Autobahn 8 AM CrossFit Class--Dealer's Choice ("Fran" or...) Monday, June 11, 2018 Warmup/Skill (10 min): Demo PVC Goodmorning then 3x10 Goblet Squats, Glute Bridges, PVC Goodmorning Strength (30 min): Sumo...

read more
Week of June 3-9

Week of June 3-9

Sunday, June 3, 2018 7 AM Mindful Lifting, 8 AM CrossFit Class: The Good, The Bad, and The Felony Monday, June 4, 2018 Warmup (10 min): 30-20-10 (total reps) One-arm KB swings (light), Fire Hydrants, Frog Pumps Strength (25 min): Sumo Deadlift 4 Ascending sets of 5,...

read more

Week of May 29-June 3

Tuesday, May 29, 2018--6:30 ARC and Open Gyms Wednesday, May 30, 2018 Warmup (10 min): Bandapalooza 5 rounds of 10-20 Pullaparts, 5-10 Pushdowns, 10-15 Air Squats Strength (25 min): 7-10 rounds of 1) Floor Press (BB or DB--vid here), 3 reps at 50-60%, 3 count down, 1...

read more

Week of May 21-27

Monday, May 21, 2018 Warmup (10 min): Outdoor (if poss) Dynamic w/u Max Effort/Strength (25 min): Sumo Deadlift *Use heavy double to calc %s 50% x 5, 60 % x 3, 70% x 2, 85% x 1, 90% x 4-7 reps *Level 1 5x5 Between Sets: Eat Your Vegetables Vegetable 1: Horizontal Pull...

read more

 

© 2017 Woodshed Strength and Conditioning All rights reserved.

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource