5:45am Harris Express Total Strength Extreme

WARM-UP:

3 Rounds -

• 30 sec. x MB Jack
• 30 sec. x MB Squat Swing
• 30 sec. x MB OH Lunge

#1: 5 Rounds (5 sec. REST b/w ea. exercise) (TOTAL TIME: 5 min. 50 sec.)

• 30 sec. x S-L Elevated MB Squat (switch legs ea. round)
• 30 sec. x 4 x MB Mtn. Climb to Hop-In and Jump Up (challenge: add push-up for MB burpee)

2 min. AMRAP:

*10 x Knee-Squeeze MB Suitcase Crunch

*10 ea. x MB Plank Side-to-Side Toe Taps (feet atop MB, hands on floor, tap 1 foot to floor, alternate feet)

#2: 5 Rounds

• 30 sec. x See-Saw Single Leg Stiff Leg Deadlift High Pull (alt. legs ea. rep)
• 30 sec. x Rolling MB Push-Ups R and L to Hop-In and Jump Up (MB Overhead)

2 min. AMRAP:

*10 x Knee-Squeeze MB Suitcase Crunch

*10 ea. x MB Plank Side-to-Side Toe Taps

#3: 5 Rounds

• 30 sec. x Lunge-Curl-Switch
• 30 sec. x MB Double Slam Squat Burpee (no jump)(MB p-u, hop in, 2x slam squat)(mod: no p-u)

2 min. AMRAP:

*10 x Knee-Squeeze MB Suitcase Crunch

*10 ea. x MB Plank Side-to-Side Toe Taps

#4: 5 Rounds

• 30 sec. x Side Lunge Thruster (or regular Squat Thruster)
• 30 sec. x DB Plank Row R and L to Up-Down (w/ DBs in hand: DB deadlift to stand)

3 min. AMRAP:

*10 x Knee-Squeeze MB Suitcase Crunch

*10 ea. x MB Plank Side-to-Side Toe Taps

Tuesday 9:45am Athletic Conditioning at Harris - FREE TRX DEMO!!

I just found out that I will be subbing Mary Dare's 9:45am Athletic Conditioning class at the Harris Y this coming Tuesday.  The best part is that it will involve use of the TRX (suspension training system) - for FREE!  Come join me.  I've got my thinking cap on and am coming up with some fun ideas.

Erin's Group Ex Schedule for Week of 10/31 - 11/6

• Monday (10/31) 5:45am - Total Strength Extreme (Harris Express YMCA)
• Monday (10/31) 9:45am - Lead CrossFit WOD (S3 Endurance - CrossFit Ballantyne)
• Tuesday (11/1) 9:45am - Athletic Conditioning (Harris YMCA - gymnasium) - free TRX demo!
• Wednesday (11/2) 9:30am - Total Strength (Siskey YMCA - Room 2)
• Wednesday (11/2) 5:30pm (new time!) - Total Strength Extreme (Morrison YMCA)
• Thursday (11/2) 9:45am - Lead CrossFit WOD (S3 Endurance - CrossFit Ballantyne)
• Friday (11/4) 5:45am - Athletic Conditioning (Harris Express YMCA)
• Saturday (11/5) 9am - Power Hour (Athletic Conditioning) (Harris YMCA - Upstairs Grp Ex Room - new location!)

Today's Cardo-Strength Challenge - Harris Y (Upstairs Grp Ex Room)

WARM-UP/ CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

STRENGTH:

30 - 20 - 10 x 

*Elbow Plank Triceps Push-Up (mod: on knees OR bosu plank walk elbows to hands)

*Side Lunge DB Deadlift (1/2 reps R, then 1/2 reps L)

CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

STRENGTH:

30 - 20 - 10 x 

*Seated OH Press (seated atop Bosu?)(challenge: S-L lifted; switch @ 1/2)

*Bosu Lunge Hops OR Bosu Bulgarian Split Squat (DBs in hands)

CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

STRENGTH:

*Alternating Single Arm DB Snatch (DBs in both hands, alternate R and L snatch)

*DB Windshield Wipers

CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

STRENGTH:

30 - 20 - 10 x

*Single-Leg DLHP SeeSaw

*Feet Atop Bosu: Inchworm Out to Push-Up/ Inchworm In to Quasi-Handstand Push-Up (ea. p-u = 1 rep; 30 reps = 15 inchworm in/ out)(mod: no push-up, just inchworm in/ out)

CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

ABS:

3 Rounds -

*30 sec. x Bicycle Crunch

*30 sec. x Straight Leg Bicycle Crunch

Today's QuickFit Class - Morrison Y 11:40am

WARM-UP:

3 Rounds -

*30 sec. x Torso Twisting H-K Run

*30 sec. x Chair Hold + Heel Taps

EQUIPMENT:

1) No Equipment

2) Med Ball, Mat

3) 4 Gliders

4) Heavy DBs (mat for knee push-ups)

2 rounds of 1 min. duration

ROUND #1:

1. Up-Downs
2. V-Sit Med Ball Toss
3. Plank Wax On/ Wax Off R and L + 2-Foot Jack (alternate arms ea. rep)
4. Down Lunge to S-L Deadlift (switch leg in 2nd round thru)(DBs to floor on down, straight back knee)

ROUND #2:

1. Donkey Kick to Plank (challenge: add Push-Up)
2. Supine MB Knee-Squeeze Side-to-Side
3. Side Plank Walk - 4 steps to R; 4 steps to L (gliders under toes and elbows)
4. Single Arm Deadlift (2 DBs (X-ed) in 1 Hand) (switch leg in 2nd round thru)

ROUND #3:

1. Grasshoppers
2. MB Supine Get-Up-Jump (mod: Tuck Roll to Stand, mod: from Knees to Stand and Jump)
3. Plank Glide Opp. Hand to Opp. Knee-In
4. Weighted T Push-Ups 

ROUND #4:

1. 3-Legged Dog Walk Across Room (switch legs 1/2 way)
2. Lunge + MB OH Side Lift (R lunge w/ MB to above R eyebrow, then L Lunge + L eyebrow)(alternate legs ea. rep)
3. Push-Up + Glide Hands In Together (2 discs only - under palms)(mod: on knees)
4. Seated Hammer Curl to Shoulder Press

FINISHER: (Inspired by Andrew Grant’s "10 x 10 Burpee Deconstruction")

5 Rounds:

*5 x Burpee (clap hands overhead)

*5 x Squat-Thrust-Stand

*5 x Push-Up

*5 x Jump Squat

Re-Do: 100 Push-Ups/ 200 Squats/ 2.5 Mile Sprint

Harris Express Athletic Conditioning - Fridays 5:45am


WARM-UP:
3 Rounds-
*30 sec. x Alternating Supine Leg Kicks (think straight leg bicycle crunch, but leave head and neck on floor)
*30 sec. x Supine Up-Downs (lay flat on back w/ hands on thighs, sit all the way up to straight back seated position (legs straight out in front), roll back down 1 vertebra at a time (hands stay on thighs throughout))

#1:

• 10 x Push-Up
• 20 x Air Squat
• Sprint 400m Lot Loop (modification: cut across lot 1/2 way around)

#2:

• 10 total x T Push-Up (+ Leg Raise)
• 20 x Prisoner Squat + Torso Twist
• Sprint 400m Lot Loop

#3:

• 10 x Plyo Push-Up (clapping or shoulder-tapping)
• 20 x Jump Squat
• Sprint 400m Lot Loop

#4:

• 10 x 1-2-3 Push-Up 
• 20 x 3-count Quick Feet + Drop to Squat
• Sprint 400m Lot Loop

#5:

• 10 x X-Body Push-Up
• 20 x X-Leg Squat (10 x R over L; 10 x L over R)
• Sprint 400m Lot Loop

#6:

• 10 x Push-Up + Hop-In
• 20 x Dynamic Squat
• Sprint 400m Lot Loop

#7:

• 10 x Uneven Hand Push-Up (5 ea.)
• 20 x Uneven Pressure Air Squat (10 x R-toes only; 10 x L-toes only)
• Sprint 400m Lot Loop

#8:

• 10 x Stacked-Feet Push-Up (5 ea.)
• 20 x Sumo Squat
• Sprint 400m Lot Loop

#9:

• 10 x Side-Swipe Push-Up
• 20 x Prisoner Squat + Side Leg Lift
• Sprint 400m Lot Loop

#10:

• 10 x Decline Push-Up @ curb
• 20 x Single-Leg Elevated Air Squat @ curb
• Sprint 400m Lot Loop

Countdown Craziness - Total Strength (Siskey Y)

WARM-UP:

• 60-50-40-30 sec. x Mtn. Climb Glide
• 6-5-4-3 x 3x Air Squat + 3x Push-Up

STRENGTH and CONDITIONING:

10-8-6-4-2 x 

• Curtis P (DB Clean - R and L Front Lunges - Push Press)
• Down Squat Hold + R Hammer Curl/ L Hammer Curl/ Double-Arm Hammer Curl

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• 60-50-40-30 sec. x Glider Tuck-Ins Narrow and Wide (legs together/ legs apart)
• 6-5-4-3 x Side Lunge Thruster (6 R, then 6 L = 6 reps)

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10-8-6-4-2 x 

• Halved Man Maker (DB Push-Up + Row R and L - Hop In - Deadlift)
• Single Leg Squat +Single-Leg Circle Glide (10 R and 10 L = 10 reps)

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• 60-50-40-30 sec. x Plank - Glide Wax On/ Wax Off (alternate hands ea. rep)
• 6-5-4-3 x Double-Push-Up Body Builder (Squat-Thrust-Push-Up (w/ feet together)-Jack-Push-Up (w/ feet apart)-Hop In-Stand and Jump Up) (challenge: weighted)

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40-30-20-10 x 

• Push Press
• Goblet Squat

"Cobb" WOD and Charity Event

A very worthwhile charity event was brought to my attention by my bosses at S3 Endurance - CrossFit Ballantyne.  I have provided some of the details provided by them below, but please see the S3 website for further details: http://crossfits3.com/blog/

On November 19th (at 1pm), CrossFit Vitality (http://www.crossfitvitality.com/) in Concord, NC will be hosting a charity event in support of Erin Cobb, a member of the local CrossFit community and a victim of extreme domestic violence.  She is currently paralyzed from the chest down, as a result of a gunshot wound to the neck (fired by her ex-husband and former CMPD officer).

All participants will complete the Hero WOD, "Cobb;" note that it is an easily scaled workout, so that athletes of all levels will be able to participate.  See below for workout details.  

Entrance fee is $35/ participant (includes a t-shirt).  

"COBB" 

20 min. AMRAP (As Many Rounds As Possible):

400M Run
10 Thursters (135/85)
10 Bar Facing Burpees
10 Sumo Deadlift High Pulls (135/85)
1 Rope Climb (or 2 Wall Climbs)

I wanted to complete this WOD at home on my own today, but I had to modify it greatly.  I have two small children, so I was unable to leave my home for the 400m runs; I didn't have a rope to climb (so rope climb was out), nor did I want to scuff my walls at home with my dirty shoes on the wall climbs (nor did I want to waste time taking my shoes on and off throughout the workout).  So, see below for my modified version of "Cobb."  This was still HARD, though I'm sure the real version is several times harder.

MODIFIED AT-HOME VERSION OF "COBB:"

4 Rounds for Time -

50 x Double Under
10 x Thurster (85 lb. barbell)
10 x Bar Facing Burpee (push-up portion of burpee is done w/ hands atop barbell; chest touches bar)
10 x Sumo Deadlift High Pull (85 lb. barbell)
5 x Decline Push-Up to Modified Handstand Push-Up (24" box)(push-up in decline plank w/ feet atop box, walk hands in until hips bent at 90 degree angle (hips and shoulders directly over hands), do a modified handstand push-up, then walk back out to decline plank = 1 rep)


-The above WOD took me 19 minutes and 5 seconds.  And the Thrusters and SDLHPs were HEAVY for me!

Metabolic Blast at "Bull Field" - OFS Bootcamp (Ballantyne Corporate Park)

WARM-UP: (1/2 length of Bull Field)

• Samson Lunge there
• Side Lunge back (switch directions ea. rep)
• Right: 3-Legged Dog Walk there
• Left: 3-Legged Dog Walk back

METABOLIC RUN: (there/ back long length of Bull Field)

3 Rounds:

• 45 sec. x Sprint
• 45 sec. x Frog Hop
• 45 sec. x Bkwd. Run
• 45 sec. x Burpee + 2 Side-to-Side Agility Hops
• 45 sec. x Sprint w/ 3 Push-Ups @ ea. end line and @ mid-field
• 45 sec. x REST

BODYWEIGHT STRENGTH/ POWER SUPERSET:

40-30-20-10 x 

• Lunge + Hop
• All 4s Plank Hop(modification: just 2-footed hops)
• Crouch Push-Up

METABOLIC RUN: (there/ back long length of Bull Field)

3 Rounds:

• 45 sec. x High Knee Run
• 45 sec. x Bkwd. Broad Jump
• 45 sec. x Traveling Mtn. Climb
• 45 sec. x Sprint
• 45 sec. x Inchworm to Burpee Broad Jump
• REST

BODYWEIGHT STRENGTH/ POWER SUPERSET:

40-30-20-10 x 

• Jump Squat
• Plank - Shoulder Taps R and L - Hop In/ Out
• Donkey Kick

"Chelsea" - named CrossFit WOD (minimal equipment)

"CHELSEA"
Each minute on the minute for 30 minutes:

• 5 x Pull-Up
• 10 x Push-Up
• 15 x Squat

Move quickly so that you can get SOME recovery!

Erin's Group Ex Schedule for Wee of 10/24 - 10/30

• Monday (10/24) 11am - "Charlotte Today" (appearing as fitness expert discussing shoulder strength)
• Monday (10/24) 5:30pm - OFS Bootcamp (Ballantyne Corporate Park - Brixham Tent)
• Wednesday (10/26) 9:30am - Total Strength (Siskey YMCA - Room 2)
• Wednesday (10/26) 5:20pm - Total Strength Extreme (Morrison YMCA - Main Grp Ex Rm)
• Thursday (10/27) 9:45am - Lead CrossFit WOD (S3- CrossFit Ballantyne)
• Friday (10/28) 5:45am - Athletic Conditioning (Harris Express YMCA)
• Saturday (10/29) 11:40am - QuickFit (Morrison YMCA - Main Grp Ex Rm)
• Sunday (10/30) 12:45pm - Cardio-Strength Challenge (Harris YMCA - Upstairs Grp Ex Rm)

Weekday Warrior Bootcamp- Day 5 Done!!

DYNAMIC WARM-UP: (long length of a basketball court)

• High Knee March there
• Walking Butt-Kickers back (keep kicking foot flexed/ flat)
• Fire Hydrant Walk there
• Cross-Body Kicks back

LEONARD’S 150-REPEATERS: (Upper Track) 

8 Rounds - 

• Sprint 150m
• Walk 50m within 30 sec. (Active Recovery)

-----------

LEONARD’S KETTLEBELL RUN: (Lower Track) 

- 4 cones 100m apart

-1 Kettlebell/ person @ each of the 4 corners

• 40 KB Swings + 400m Sprint (unweighted)
• 30 KB Swings + 300m Sprint (unweighted)
• 20 KB Swings + 200m Sprint (unweighted)
• 10 KB Swings + 100m Sprint (unweighted)

------------

TABATA-RUN/ BEAR CRAWL COMBO:

2 Separate 1 Lap Tabata Runs (20 sec. ON/ 10 sec. ACTIVE RECOVERY): 

1) Tabata: 20 sec. x Sprint Fwd./ 10 sec. x Bear Crawl Fwd.

2) Tabata: 20 sec. x Run Bkwd./ 10 sec. x Bear Crawl Bkwd. (we didn't have time for this 2nd one!)

ERIN’S VERSION OF KETTLEBELL RUN:

• 40 (20 R arm; 20 L arm) x Single-Arm KB Deadlift + 400m Sprint (unweighted)
• 30 (15 R arm; 15 L arm) x Single-Arm KB Deadlift + 300m Sprint (unweighted)
• 20 (10 R arm; 10 L arm) x Single-Arm KB Deadlift + 200m Sprint (unweighted)
• 10 (5 R arm; 5 L arm) x Single-Arm KB Deadlift + 100m Sprint (unweighted)

Harris Express 5:45am Athletic Conditioning

Indoor A.C. - Brrrrrr, it was cold out there this morning!!

WARM-UP: (indoor version of Andrew Grant's "Burpee Deconstruction" Drill)

100-80-60-40-20 x Jump Rope

10-8-6-4-2 x Burpee

10-8-6-4-2 x Push-Up

10-8-6-4-2 x Squat-Thrust-Stand

10-8-6-4-2 x Jump Squat

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60-50-40 sec. x Mtn. Climb Glide in place

6-5-4 x Push-Up Hop In to R-same to L-Burpee (3 push-ups/ rep)

---------

10-8-6-4-2 x 

• DB Deadlift to Bent-Over Fly
• Overhead Lunge

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60-50-40 sec. x Supine Gliding Hammy Runners 

6-5-4 x Burpee Frog Hop Fwd. and Bkwd. (2 burpees/ rep)

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10-8-6-4-2 x

• Weighted Sumo Jumping Jack
• Gliding Pillar Lunge Thruster (OH Press as glide through center)

Weekday Warrior Bootcamp - Day 4 Done!

"Zero Equipment Day" - Body Weight Only Drills


WARM-UP: 

2 Min. x Plank Shoulder Taps R and L - Hop In/ Hop Out 

1 Min. x Right Leg: 1-Legged Dog Walk in a circle (30 sec. Circle to the Right; 30 sec. to the Left)(hands on floor, right foot on floor (bend in half at waist), left leg straight up in the air, walk hands out 1 step, then hop right foot into hands, travel around in that manner)

1 Min. x Left Leg: 1-Legged Dog Walk in a circle (30 sec. Circle to the Right; 30 sec. to the Left)

INDOOR CONDITIONING:

Mary’s Wall Squat Drill: (Mary to lead - keep group together on L-L-SS (count aloud))

5 Rounds -

*30 sec. x Wall Squat

*10-8-6-4-2 x Skimming Lunge-Lunge-Sumo Squat

(Wall Squat is ALWAYS 30 sec. in length; paired w/ decreasing reps of L-L-SS)

OUTDOOR CONDITIONING:

1) Andrew’s Burpee Deconstruction Drill: (Erin to lead)

6 Rounds -

-6 x Burpee

-6 x Push-Up

-6 x Squat-Thrust-Stand (no jump)

-6 x Squat Jump

-100m Sprint

2) Handstand/ Lunge Holds: (@ pavilion or inside gym) (Mary to lead)

4 Rounds -

*1 min. x Handstand Hold vs. Wall (mod: walk up wall (tummy to wall) to comfy degree of decline plank, decline plank w/ feet atop picnic bench or stage, regular plank hold)

*1 min. x Down-Lunge Hold (alternate legs ea. round)

3) 4 Corners Drill (Plyos): (complete 1 lap ea. round, w/ exercises 1 thru 4 @ corners 1 thru 4 - evenly spaced 100m apart on 400m track)

Round 1 - (we didn't get through this one today, but do it on your own!!)

*Corner #1: 10 x Pike Jump (modification: Squat + Straight Leg Torso Twist OR Tuck Jump)

*Corner #2: 10 x All 4s Plank Hop (modification: just foot hop)

*Corner #3: 10 x Pike Jump

*Corner #4: 10 x All 4s Plank Hop

Round 2 - 

*Corner #1: 10 x 180 Jump Squat

*Corner #2: 10 ea. leg x Lunge + Single-Leg Hop

*Corner #3: 10 x 180 Jump Squat

*Corner #4: 10 ea. leg x Lunge + Single-Leg Hop

4) Metabolic Run (Missed Drill from Day 2) 

3 Rounds - traveling there/ back length of soccer field)(12 min. and 45 sec. total)

45 sec. x Sprint 

45 sec. x Frog Hop

45 sec. x Bkwd. Run

45 sec. x Burpee + 2 Bkwd. Hop (modification: no push-up (Squat-Thrust-Bkwd Hops)

45 sec. x Sprint (5 push-ups @ each end line and @ mid-field)

45 sec. x REST

5) ABS:

3 Rounds -

*10 sec. ON/ 10 sec. OFF: L-Sit Hold

2 Rounds (no rest) -

*30 sec. x Pelvic-Ups

*30 sec. x Upper Body Pulse (lay on back, knees bent, feet flat on floor, straight arms w/ hands down by hips, pulse shoulders up off of floor)

*30 sec. x Hollow Body Leg Lift Pulse