Monday, July 15, 2013

Kelly Starrett is my new hero!

I just finished up with the CrossFit Mobility Cert with Kelly Starrett. If you don't know who that is google Becoming a Supple Leopard.  The man is a genius. Not only that, he started one of the first CrossFit boxes around 10 years ago in SanFran. I took a few pics from Hyperfit in Ann Arbor. Sweet gym to say the least. Cole and I also watched Neal Maddox blow through a lunch hour workout, dude is a straight beast!


Saturday, July 13, 2013

On the way to Mobility Seminar

My view from 7K feet somewhere over Ohio around 1300 Saturday. Cole and I are headed to Ann Arbor Michigan for Kelly Starret and his MobilityWod Crossfit Cert. More to come...

Thursday, July 11, 2013

12Jul13

Fri
warmup- bearcrawl
skill/strength- ghd situps 5x15
WOD- grace
cooldown- hangtime
Kallie showing how hangtime works.

Wednesday, July 10, 2013

11Jul13

Thurs
warmup- roxanne
skill/strength- 1 arm snatch 3x10 each arm, hspu progression
WOD- deadlift 10, pushpress 10/ 5 rounds for time
cooldown- christy

Tuesday, July 9, 2013

10Jul13

Wed
warmup- 150 jj
skill/strength- c2b pullups 5xMax, mu progressions
WOD- pullups 10, burpees 10/ 5 rounds
cooldown- hollow/superman


Monday, July 8, 2013

09Jul13

Tues
warmup- plank wars
skill/strength- floor press 5x10
WOD- abmat situps 25, hrga pushups 10/ 10 rounds for time
cooldown- 250m row


Sunday, July 7, 2013

08Jul13

Mon
warmup- plate walk
skill/strength- front squat 5x10
WOD- thruster 10, mountain climber 40/ amrap 10 min
cooldown- max reverse plank

Cole busts out 100 pistols at the park. Good job Son.


Thursday, July 4, 2013

5Jul13

Fri
warmup-Bergener, plate walk
skill/strength-hvy kickbacks, hvy curls 5x10
WOD-100 hr pushups. 100 plate curls for time
cooldown-medball slamntoss



Tuesday, July 2, 2013

04Jul13

Thurs
warmup-plank wars
skill/strength-sdhp 5x5
WOD-soh snatch grip x10, mountain climbers x50
cooldown-250m row


03Jul13

Wed
warmup- 500m row
skill/strength- kipping progressions
WOD- bentover row x10, superman x10, lateral jumps x10
cooldown- max plank

Monday, July 1, 2013

02Jul13

Tues
warmup- 5 min airdyn
skill/strength-med ball pushups 5x10, ghd situps 3x10
WOD-kb swings x24, hr pushups x15, 5 rounds
cooldown- mobility