Bottom to Bottom

Tuesday 20/12/11

Pre Workout:
10 min. Bike to the track (lagoa)
Runner's Stretch 10 each leg
Bent Over Straight Leg Kicks-sideways/backwards 10-10-10 each leg
Standing Straight Leg Kicks-sideways/forward/rotational 10-10-10 each leg
3 sets  of your choice Pose Drills (leaning slightly, hands on wall, trunk locked, pull ankle to butt using only hamstring, focus on pull only and let gravity return foot)
3 reps Candlesticks
Shoulder position practice (active shoulders)
2 sets Butterfly Kip practice
1 set Handstand practice

Workout:
Tabata Bottom To Bottom Squats:
20 seconds on 10 seconds rest 8 rounds
Run 1 Mile (start clock after last squat)

Matt B.  18-18-18-15-13-13-11-11
7:40 mile

Post wod:
Static stretch

First time attempt for me.  I have done tabata squats but not tabata bottom to bottom.  The movement starts from the bottom of a squat to hip extention and then return to bottom position as fast as possible.  During the rest interval you sit in the bottom position (Brutal).  Ideally you want to keep your number the same during tabata rounds.  Next time I will shoot for 15 each 20 sec. interval.  This will yield a total of 120 reps instead of 117 reps(today) creating a higher more efficient work output.
The mile run after was tough.  Those squats created a whole new stimulus to an already dreaded task.  Hopefully, the adaptation from today will benefit my next 1600m run.  Out of the gate I felt like I was in slow motion but after 600m I could feel my legs coming back.   All in all a great workout and totally worth adding to your arsenal.

Monster Monday

This one felt good!!

Pre Workout:
Stability ball combo 12 reps (stomach on sb, rear delt row-external rotation-press 3 moves)
Floor Bridge 12 Reps
Floor Kips 12 Reps ( kick feet up in air then open hips before feet land)
Sit-ups 12 Reps
Air Squat 12 Reps
Hanging knees to chest 12 reps
Hand Walkouts 6 reps

Workout:
Every minute on the minute perform 4 Squat Thrusters for 15 minutes.

Matt B. 115lbs

Post Workout:
Hip Complex stretch
Shoulder Complex stretch


I wanted to practice thrusters keeping the movements fast and explosive.  Pick a safe weight and warm up properly.  Before attempting thrusters you need a good front squat and press/push press  A thruster is a barbell front squat flowing into a overhead press.  It is important to violently open the hip (extension) before you press.  It is required in cross-fit that you break parallel on all squats (hips below knee in the bottom position).  Thrusters can be performed with dumbbells as a regression.

Hit me with feedback or questions!!

Sabado Bonito!!

Preworkout:
Burgener Warm-up
10 95lbs front squats
5 95lb thrusters
5 95lb sh press
5 95lb push press
5 95lb push jerk

WOD
3 rds for time
15 18kg lt. arm db swing
20 sit-ups (arms allowed frog leg)
15 18kg rt. arm db swing
20 air squats

Post wod:
-swim in ocean and stretch

Matt B.-5:54

Practice New Skills

Friday:
Pre Workout:
Shoulder/Hip/Elbow prep

Workout:
20min. of practicing a skill that is new or a challenge for you
I picked bar muscle-up
after this....
AMRAP (as many reps as possible) in 15 minutes

10 Supine knees to elbows (maintain hollow position)
20 30 inch box jumps
30 Double unders

Matt B: 6 rounds and 9 knees to elbows
double unders were unbroken except for first round

post workout: stretch and foam roll

Try to keep feet straight on box jump.  Don't pike on the double under, save abs for knees to elbows.
Have a sweet weekend!!

Em Casa

Rain out today so I did this one in house.  Yesterday was a 20 min. AMRAP with weighlifting and gymnastics but still had my heart and lungs working.  Today I wanted the workout a little shorter with some speed and power movements.
Warm-up
L-sit progression 3x12
M.B Clean 2x 10
PVC passthrough 2x12
Standing Leg Kick 2x12

Workout
3 Rounds for time:
20 Burpees
20 Inverted Burpees

12:39

Stretch and foam roll.

Worked on explosive kip for reg burpee.  Inverted burpee is a kip or sit-up to the bottom of a squat then kick up to a handstand.  I like the inverted burpee a lot.  This is the second time I have tried it.  Make sure you utilize the hollow position in this workout, especially for handstand work.  Inverted burpees require strong shoulders and stable midline, message for subs.

Dippin Hard

Today's workout:

5 min. dynamic prep and mobility
5 min. practice handstand
5 min. practiced snatch

20 minutes of as many rounds as possible:
7 Overhead Squats @75lbs
12 Sumo Deadlift High Pulls @75lbs
15 Ring Dips

Post workout:
Stretch and Foam Roll

Matt B. 6 Rounds + 7 Ovhd. Sq. 12 SDHP and 2 RDips
Dips got me :*

Rookie recommendation:
20 Min.
7 DB Squats @30lbs Men/ 15lbs Women
12 Back Extensions
15 Bench Dips

Intermediate Recommendation:
7 Front Squats @95 lbs Men/ 65lbs Women
12 Sumo Deadlift High Pulls @45 lbs (Oly Bar)/ @ 25lbs bar Women
15 Regular Dips (Tower or Parallel Bars)

Overhead Squats demand flexible, active  shoulders and a strong stable midline (CORE). Master air squats then front squats before overhead squat.  You can practice with a broom stick or PVC pipe before attempting any weight (not even the bar).  The wider your hands are on the bar the less flexibility required.  When performing sumo deadlift high pulls remember that hips open (extend) before you shrug and pull.  Shin to Chin!!  Rings may be hard to come by so feel free to sub bar dips. Ring dips challenge core and joint stability and are the progression to bar dips.  Google these exercises or check them out on crossfit.com.  The crossfit journal is inexpensive and has great information on olympic lifts, gymnastics and technique.
Please send ?'s or comments if you have them.

The Start

I am going to start posting a workout of the day for people who are interested.  These will be workouts designed for me at my fitness level.  The workout should be scaled down to your fitness level or limitations, I can recommend subs or regressions if you desire.  My main focus in my training now is speed and power but I will not neglect strength and conditioning work.  I am on a mission to better my L-sit/L-hang and handstands.  Overall, I want to be awesome in everything but certain weaknesses need attention.  Please give questions, feedback and workout results!!

These workouts are designed for advanced fitness levels please modify if needed.  Do not let ego cause injury.  Perfect the basics; air squats, deadlifts, presses, etc. 

 Form > Everything else

13/12

Prep:

10 Hollow Rocks

3 Pose Drills-20 reps then run 25-50m;

15 Shoulder Circles forward and backward

15 Butt kicks

5-5 sec hold Runners stretch

Workout:

3 Rounds for time:

Run 100m

50 Push-ups

Run 100m

50 Sit-ups (Abmat with hands on shoulders)

Run 100m

50 Air Squats

Run 100m

50 Walking Lunges

Post workout:

Stretch and Foam roll

Matt B. Time: 23:53