Core Strength

Here is a great article on core strength. It explains why the squat, deadlift, clean, and press are much better at developing the musculature of the "core" better than doing silly light weight dumbbell "moves" on a bosu ball. I don't even need to say anything more, because Rippetoe already uses common sense to do so.

Core Stability Training

*Update*

I will not be posting any more WODs in the near future. I plan on joining A CrossFit Training Facility in a couple weeks and I will definitely return to coaching more regularly as soon as I can!

WOD 12 Nov 09

“Joshie” hero WOD for the board
3 rounds for time:
21 DB Snatch Right Arm
21 L Pull Ups
21 DB Snatch Left Arm
21 L Pull Ups
Coach’s notes: For the snatches guys use 40 lbs dumbbell and gals use 20 lbs. Snatches are full squat catch. Scale DB snatch and L pull ups as needed. Post time to comments.
The [...]

WOD 11 Nov 09

As many rounds and reps in 20 mintes of:
10 Wallballs
10 Box Jumps
10 Deadlift
10 Burpees
Coach’s notes: Guys use 20 lb balls and gals 14 lb ball for wallballs and box jumps are 20 inches. For dealdift, guys use 205 lbs and gals 145 lbs.

WOD 10 Nov 09

Thruster 5x5
10 minutes of double unders for reps

Coach’s notes: Post load for each set to comments. Post number of reps to comments.

Friday Nov 6

WOD

5 rounds for time:
25 Push Ups
25 Cal Cardio
25 Overhead Walking Lunges
Rest 2:00
Coach’s notes: Guys use 40 lbs and gals 20 lbs for lunges. Post times for each set and total working time to comments.

Thursday Nov5 WOD

As many rounds in 20 minutes of:
10 Power Snatch
20 Pull Ups
Coach’ s notes: Guys use 95 lbs and gals 65 lbs for power snatch. Post number of rounds to complete to comments.

WOD 4Nov 09

Warm up: pigeon pose, samson stretch, leg swings, 3x15 air squats

Back Squat 5x5
Coach’s notes: Go as heavy as you can. May substitute barbell with dumbbells. Post load for each set to comments.

WOD 3Nov 09

21, 18, 15, 12, 9, 6, 3 rep rounds for time:
Knees to Elbows
Box Jump
Back Extension
Wallball
Coach’s notes: Guys use 24 inches for box jumps, gals 18 inches and 20 lbs and 14 lbs for wallballs. Post time to complete to comments.

The When and Why of Static Stretching

WOD 2 Nov 09

100 DB Clean and Jerk for time

Coach’s notes: Guys use 40 lbs and gals 20 lbs for the C&J, or scale as needed. Post time to complete to comments.