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For the week of August 28

Filed Under: .Tough Mud by admin — 49 Comments
August 26, 2011

WORKOUTS

Challenge WOD: Bradley (hero: mainsite 110817)
10 RFT of:
   Sprint 100 meters
   10 Pull-ups
   Sprint 100 meters
   10 Burpees
   Rest 30 seconds
Beyond the Whiteboard mean time: 29:12

 

WOD 2: Fifteens (CFOKC 110706)
4 RFT of:
   15 Wall Balls
   15 Deadlift
   15 Toes to Bar
Post weights and total time. If needed, scale Toes to Bar to 20 Knees to Elbows or 30 sit-ups.


WOD 3: Grace
30 Clean and Jerk, 135 lb
Use 95 pounds, 65 pounds or broomstick as needed and post total time.
BtW mean time: 5:18

 

STRENGTH

SWOD 1: 5 – 3 – 1+ Deadlift

SWOD 2: 5 – 3 – 1+ Back Squat

SWOD 3: 5 – 3 – 1+ Shoulder Press

SWOD 4: 5 – 3 – 1+ Bench Press

The weights for this are 75%, 85%, 95%.  Follow the same explanation about setting the top number at 90% of your 1RM.


GYMNASTICS

GWOD 1: Bridge-Ups
  50 Bridge-ups
  Recover 3 minutes
  Hold bridge up for 2 minutes
If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here.
Bridge ups are a great way to open up the shoulders and improve your front rack position.

GWOD 2: Strengthening the False Grip
Perform one of the following:
  5 rounds of 12 second false grip bar hang (if needed, scale down standing on a box), or,
  5 rounds of 5 false grip bar pull-ups
  Rest between rounds as needed
Video for false grip progressions.

GWOD 3: Handstands
  5 minute Handstand Forward Roll practice
  5 minute Kick Up to Handstand practice
  Try to hold the freestanding handstand as long as possible.
Video for Kick Up to Handstand progression.


MOBILITY

MWOD 1: Set up the Knee Hinge

MWOD 2: Better Shoulder Position
Since we don’t have bands in the gym yet, hold on to one of the rings on the bar.

MWOD 3: Couch Stretch

 

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For the week of August 21

Filed Under: .Tough Mud by admin — 17 Comments
August 19, 2011

WORKOUTS

Challenge WOD: Rankel (hero)
AMRAP in 20 minutes of:
  6 Deadlift, 225 lb (women 155 lb)
  7 Burpee pull-ups
  10 Kettlebell swings, 2 pood (women 1.5 pood)
  Run 200 meters

Beyond the Whiteboard mean: 6 rounds

 

WOD 2: Barbell (CFOKC 110809)
4 RFT of:
  10 Hang Power Clean
  10 Push Press
  10 Back Squat

Post weight and time

 

WOD 3: Row-Rest (mainsite 110808)
4 RFT of:
  Row 500 meters
  Rest 3 minutes

Post times for all four rounds

Go all out on your first 500m for a skill challenge.
See where your time puts you on the CrossFit Skill Level chart:
  Men: 1:55 = Well-rounded beginner; 1:45 = Intermediate athlete; 1:32 = Advanced athlete; 1:25 = Elite athlete.
  Women: 2:20 = Well-rounded beginner; 2:00 = Intermediate athlete; 1:50 = Advanced athlete; 1:40 = Elite athlete.


STRENGTH

SWOD 1: 3 – 3 – 3+ Deadlift

SWOD 2: 3 – 3 – 3+ Backsquat

SWOD 3: 3 – 3 – 3+ Shoulder Press

SWOD 4: 3 – 3 – 3+ Bench Press

Next part of the Wendler Cycle minus the assitance exercises. Remember, to set your top number, take 90% of your 1RM. If you have a 300lb deadlift, 90% is 270lbs.  The first set of 3 is 70% of 270lbs, or 190lbs. The second set is 80%, or 215lbs. The third set is 90%, or 245lbs.  The “+” on the third number means 3 is Rx’d but go until failure, however many that may be.

 

GYMNASTICS

GWOD 1: 50 Ring Straight Arm Press Outs

GWOD 2: Push-Ups, Pull-Ups
3 rounds for QUALITY:
  Max Reps Push Up 
  Max Reps Pull Up 
  Recover 3 minutes between rounds

GWOD 3: V-Outs, V-Ups
For QUALITY:
  100 V Outs
  100 V Ups

For a great little tutorial on V-outs, click here.

 

MOBILITY

MWOD 1: Calf and Ankle

MWOD 2: Better Compression for Faster Rowing

MWOD 3: Hip, Calf, Hamstrings

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Anyone want to join us for a trip to CrossFit 405 this Sunday?

Filed Under: Community by admin — Leave a comment
August 19, 2011

Laskey’s organized a small van heading to a box in OKC that has a two-hour open gym on Sunday afternoon.

Tentative plan is to do next week’s Challenge WOD there (which we’ll decide upon once we’re there).

We’ll leave from HQ about 12:30 and would be back 3:30 at the very latest.

We’ll have a couple of spare seats. If you’re interested, post to comments and we’ll see if we can make it work!


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Exercising for 15 minutes daily adds three years to life, researchers find

Filed Under: Inspiration by admin — Leave a comment
August 19, 2011

Courtesy Bloomberg News:
By Simeon Bennett, Aug 15

Exercising for 15 minutes a day adds three years to a person’s life expectancy, according to the first study to show there’s a health benefit from even low levels of physical activity.

In a study involving more than 400,000 people, those who exercised for 90 minutes a week were also 14 percent less likely to have died after eight years than those who were inactive, researchers at Taiwan’s National Health Research Institutes wrote in The Lancet medical journal today. Every extra 15 minutes of exercise reduced the risk by a further 4 percent.

The World Health Organization recommends adults aged 18 to 64 years exercise for at least 150 minutes a week. While one- third of American adults meet that goal, less than one-fifth of the population in East Asian nations such as China, Japan and Taiwan do, the authors wrote. The study shows that even a small amount of exercise can lower an individual’s risk of death and disease, and a nation’s health costs, they said. …

Researchers led by Chi Pang Wen at Taiwan’s Institute of Population Science studied 416,175 healthy volunteers aged 20 years or older who participated in a medical screening program in Taipei from 1996 to 2008, with an average follow-up of eight years. Participants were classed in one of five categories of exercise, from “inactive” to “very high” activity.

More than half of all participants were classed as “inactive,” and a further 22 percent as “low volume” active. Compared with the inactive group, those in the “low volume” category had a 14 percent reduction in their risk of death over the course of the study, Wen and colleagues wrote. At age 30, they also had life expectancy that was 2.6 years longer for men and 3.1 years longer for women.

Every extra 15 minutes of exercise reduced the risk by an additional 4 percent up to 100 minutes a day, after which there was no additional benefit. The reduction was as high as 40 percent for those who exercised most often and most vigorously.

“If the minimum amount of exercise we suggest is adhered to, mortality from heart disease, diabetes, and cancer could be reduced,” Wen and colleagues wrote. “This low volume of physical activity could play a central part in the global war against non-communicable diseases, reducing medical costs and health disaparities.”

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Welcome!

Filed Under: Community by admin — 1 Comment
August 15, 2011

You’ve reached the gathering place for HQ CrossFitters!

Altius Athletics is intended to take advantage of and build the HQ, college and local congregation CrossFit community. It is our little CrossFit campfire around which we can all gather to get workouts; learn and pass along helpful tidbits; share experiences good, bad and ugly; post times and results; and motivate each other through encouragement and even healthy competition.

How it works: Each Saturday night or Sunday morning, the entire week’s worth of work will be posted. This gives everyone maximum flexibility to do what you can during the week as you have the inclination. Included in the week’s posting will be:

  • Workouts (WOD): Three of them: One “Challenge WOD” (a tough/endurance workout, usually from mainsite; hero WOD or tougher girl; probably 17-to-35 minute time domain); two shorter WODs (CrossFit OKC-type or easier girls; 5-to-15-minute time domain)
  • Strength (SWOD): Elements usually involving barbell lifts: e.g. Deadlift 5-5-5
  • Gymnastics (GWOD): Skill and/or bodyweight strength work (often from Carl Paoli)
  • Mobility (MWOD): Elements aimed at improving your mobility and flexibility (usually from Kelly Starrett)

Altogether we’re talking about somewhere between 9 and 13 individual elements each week, ranging from the brutal to the quite short, maybe even just a warm fuzzy stretch. Overall we want to make the work challenging but not punishing. Consider the week’s post an a la carte menu–you are welcome to do all of it or any of it you would like. We are considering adding some tasty incentives for completing more or all of the work; if you have any ideas, please share!

We’re starting simple, but we want to grow and develop over time with input from the community. You are welcome to participate as much or as little as you have the inclination. However, we will be looking for creative and fun ways to cultivate participation.

Building the community means using the website; doing the same stuff, possibly at the same times–finding times to work out together; it means posting times and comments and creating some buzz; it means meeting minds in order to create more motivation and to make the whole experience more rich and enjoyable. The community is simply whatever we make it to be.

Scroll down to see this week’s work. And please record your comments, ideas and suggestions!

Game on!
Mr. H

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How to perform a hollow body

Filed Under: > Gymnastics by admin — Leave a comment
August 15, 2011

Click here for video

Being able to hold the hollow body position is key in gymnastics, whether you’re in a handstand, in a support hold on p-bars or rings, or doing straight and broad jumps. Here’s what to do:

  • Lie down flat on back and push belly button down towards the floor, your lower back should be touching the ground
  • Keep your abs and butt tight at all times, and with your arms pointed straight overhead and legs straight with toes pointed
  • Start slowly raising your legs and shoulders off the ground
  • Your head should come off the ground along with your shoulders, with your ears are glued between your shoulders
  • Stay tight with your abs and butt and find the lowest position you can have your arms and legs without them touching the ground AND without breaking your lower back (where it begins to arch off the ground)

To develop your hollow, you can start with your arms and legs higher (1-2 feet high off the ground) and slowly build up strength until they can be held lower (just inches off the ground) without breaking the position. Continue to find and develop your hollow!

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