workout of the day
12.24.16
Merry Christmas from Tangletown CrossFit!
WOD again on Monday, December 26th at 8, 9, or 10am
We've got two more workouts for you plus some bonus mobility if you are going to be driving and sitting a lot this weekend! First, the workouts. Both bodyweight, both from Lift Weights Faster by Jen Sinkler.
Opposing Ladders (10 minutes or less) Pushups 10,9,8,7,6,5,4,3,2,1 Squats 1,2,3,4,5,6,7,8,9,10
The Hot Stepper (20 minutes or less) 5 Rounds 16 total Reverse Lunges 16 total Mountain Climbers 8 each side Lateral Lunges 16 total Side Walking Planks 8 Jump Squats
Sitting and Driving Holiday Mobility Spend 30 seconds to a minute on each stretch, per side if applicable. Add in any other stretches that you like. Think shoulders, chest and hips. Between driving, stress, and sitting, those areas are going to need the most attention.
Shoulder release - Find your nearest couch or edge of bed, drape your arms back over the edge and let your shoulders relax. Try to keep your ribcage down.
Thoracic Opener - On hands and knees, with one arm reach under your other shoulder and stretch your back. Then twisting the other direction, reach as high as you can, looking up to your hand overhead and twisting through your upper back.
Wall/Counter Downward Facing Dog - With your hands on counter or wall, stretch back into a down dog. Good for hamstrings (pedal your feet), shoulders, and back (press your sternum towards the floor).
Hip Flexor Stretch - Get into a lunge, tilt your pelvis forward, squeeze your glutes and feel a stretch in the front of your hip.
Piriformis Stretch - Sitting on the edge of a chair, cross your ankle over your knee. Make sure you are sitting tall, no rounded low backs. Lean into the stretch if it feels good.
Chest Stretch - Find your nearest doorway or wall. Extend your arm at shoulder height and turn away until you feel a stretch across your chest and shoulder.
12.23.16
Merry Christmas from all the coaches at Tangletown CrossFit
We will be wodding again on Dec. 26th at 8,9 or 10am
Want a workout before you head into the holiday weekend? We've got two for you - one if you only have a few minutes, one if you are looking for a bit more of a burn. Both are bodyweight, no equipment required! From Lift Weights Faster by Jen Sinkler.
5-10 min AMRAP
15 Jumping Jacks 10 Burpees 15 Squats 10 Pushups 15 Glute Bridges 20 Total Mountain Climbers
Metabolic Effect Bodyweight Delight A series of six ascending ladders.
Ladder 1 - 1,2,3,4,5,6,7,8,9,10 (5 minute time cap) Pushup Superman
Ladder 2 - 1,2,3,4,5,6,7,8,9,10 (5 minute time cap) Squat Jumping Jack
Ladder 3 - 1,2,3,4,5,6,7,8,9,10 (5 minute time cap) Bulgarian Split Squat (Left) Bulgarian Split Squat (Right)
Ladder 4 - 1,2,3,4,5,6,7,8,9,10 (5 minute time cap) Burpee Knee-to-Elbow Plank (Like a slow controlled Mountain Climber, reps are for each side)
Ladder 5 - 1,2,3,4,5,6,7,8,9,10 (Until you're done!) Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge
Ladder 6 - 1,2,3,4,5,6,7,8,9,10 (Until you're done!) Reverse Lunge (alternating, reps are for each side) Jumping Lunge (alternating, reps are for each side)
12.22.16- 'Blitzen'
Christmas Hours:
We are closed Dec. 23-25th. WOD again on the 26th at 8,9 or 10am.
Warm Up: 2 rounds 12 x KB single leg RDL 12 x side step ups on box 12 x OH walking lunges with plate :30 squat hold
Mobility 6:00 EMOM Minute 1: Banded Lat Stretch x 30 seconds per side Minute 2: Wrist Stretch x 8-10 pulses Minute 3: Band Distracted Anterior Pec Stretch x 30 seconds per side
followed by…
Two sets of: Band Pull Apart Series Overhead x 15 reps Horizontal x 15 reps
Skill: Overhead Squats 3 sets of 8 reps @ 50-65%
WOD: 'Blitzen' 5 RFT 20 cal row 10 Thrusters 115/80
12.21.16 Dasher
Christmas Hours
We are closed Dec 23-25th. Wod with us on the 26th at 8,9 or 10am.
Warm Up: 10 air squats 15 supermans 10 goblet squats 8 DB shoulder press 10 squat jumps 5 inchworms
Mobility Minute 1: Shoulder Opener x 45 seconds Minute 2: Thoracic Rotation x 10 reps each side Minute 3: Banded Clam Shells x 10 reps per side
WOD: 'Dasher' 800m Row 30 KB swings 70/53 30 Pull ups 30 Cal assault bike 30 Wall balls 20/14 30 Cal assault bike 30 Box jumps 30 Wall balls 800m Row 30 KB swings 30 Pull ups
12.20.16
Christmas Hours We will be closed on Dec. 23-25th. Enjoy family and friends. Wod again Monday, Dec. 26th at 8,9 or 10am.
Warm Up: 2:00 row, bike or jump 2 rounds 15 push ups 15 empty bar thrusters
Mobility Banded good mornings x 10 Banded clam shells x 15 Kossack stretch x 8 each side Scorpion stretch x 5 each side
Skill: Sumo Deadlifts 5 reps @ 55% 5 reps @ 65% 4 reps @ 70% 2 reps @ 75% 1 rep @ 80%
WOD 14:00 AMRAP 12 Push press 115/75 10 Box jumps 24/20" 9 TTB
12.19.16
Christmas Hours
We will be closed Dec. 23-25th. Enjoy time with your family and friends. Monday Dec. 26th we will wod at 8,9,and 10am
Warm Up 2:00 choice bike, row, or jump 2 rounds of 8 x DB floor press :45 x prone plank 20 x band pull aparts
Primer: 15x banded glute bridges 15 x banded squats ankle stretching
Skill: back squats 5 reps @ 60% 3 reps @ 70% 1 rep @ 80% 1 rep @85% 1 rep @ 85+%
Primer for WOD 3x mid-hang snatch jump 3x mid-hang snatch pull 3x mid-hang muscle snatch
WOD 12:00 EMOM min 1- power snatch x 5 @75% min 2- assault bike 12/10 cal min 3- abmat sit ups x 15