Workout of the Day

Today’s WOD was designed as a test of fitness and grit applied to any discipline.  There are physical limits, but scaling here is mostly mental unless you have injuries, illness or joint issues. A chance to re-live a moment that just a few short years ago was one of many experiments used to advance the foundation of current fitness theory

It  was a highly impactful announcement for some of the fittest competitors on earth, but scaleable to anyone. The only equipment you need is a timer and enough space to jump and lay down on a relatively flat surface.

Warmup

-wrist series https://www.youtube.com/watch?v=MvhTMp28-s8

-20 scapular pushups

-1 min jumprope

-systems check 1

-10 straight-limbed burpees (down ups)

-1 min jumprope

-10 pushups

WOD: CrossFit Open 12.1

– max burpees in 7 minutes

Ideally jump to touch a target 6 inches above your maximum reach when standing with arms straight overhead. But don’t worry about the target unless you are very proficient at burpees.

Be sure to get out of the pushup position with your whole foot flat on the floor. If you don’t have the mobility to squat with feet flat then get up with one leg at a time in a lunge. The goal here is to learn how to maintain an aerobic state in an activity that requires very high output. Keep good form and stay smooth. It is more important to move continuously than to move fast. This is not a sprint except for a select few individuals. Remember, you can always do one more burpee.

Our tried and true adaptation from Men’s elite gymnastics has not been much affected by the Pandemic. In fact the goal all along for the past several years of Gymnasticbodies has been to prepare for high-capacity work effectively and safely at home with as little equipment as possible. Alternate work and mobility for each WOD, go straight from work to mobility and back without more rest than a few breaths. Scale time or reps for work sets according to what you can hold with good form. If you have not done these a lot, it is fine if your work reps decrease as the set progresses today.

WOD 1

WOD 1 WORK 5 sets of 60 Hollow X (Choose an option from below)

WOD 1 Mobility 5 sets of 30s Table pose

1) Extend the hips upward all the way to shoulder height.

2) Do not allow the chest to cave in during this extension.

3) Pull shoulder blades together

4) externally rotate shoulders

5) hang head back

https://www.youtube.com/watch?v=nWaOi23tXeA

WOD 2

WOD 2 WORK: side over arch 5 x 10 reps

https://www.youtube.com/watch?v=Fuky2Ac3Xrw

1) Allow the top foot to come forward and the feet to separate for stability

2) The obliques should arch fully at the bottom and then also arch fully at the top.

3) Keep shoulders away from ears, and arms straight

4) scale to elbow if needed

WOD 2 mobility: 5 x 10 reps standing trunk circle

https://www.youtube.com/watch?v=Gxhsa4IGzuE

https://www.youtube.com/watch?v=tH9xli7IMJQ

https://www.youtube.com/watch?v=UeulgNGrs5o

1) Arch back strongly at the top of each rep.

2) Focus on a smooth circular motion.

3) Lean strongly to the sides

WOD 1 Hollow X Work options

A) 60s Bent Hollow Body Hold

1) Keep the lower back pressed firmly into the ground.

2) Keep the feet and shoulders off the ground during the set.

https://www.youtube.com/watch?v=wup7ri2D1zk

B) 60 reps Bent Hollow Body Rock

1) An arched lower back will prevent a smooth roll.

2) Keep the chin pulled downward towards the chest.

3) Distance between chin and knees remains the same

4) Don’t use knee bend for momentum

https://www.youtube.com/watch?v=uCQbsOiL330

C) 60 s Straddle Hollow Body Hold

1) A wider straddle will quite strongly target the hips.

2) Do not allow the lower back to arch.

3) keep shoulder same height as ankles

4) Knees can turn out slightly

https://www.youtube.com/watch?v=XgIWNh-Bjzo

D) 60 reps Straddle Hollow Body Rock

1) Do not allow the feet to lift more than 6-12 inches at most.

2) Keep the arms in place by the hips at all times.

3) Do not allow the lower back to arch.

4) keep shoulder same height as ankles

5) Do not bend hips or knees for momentum

https://www.youtube.com/watch?v=ORnUm1T9g2k

E) 60s Hollow Body Hold

1) The arms may also be placed down by the hips, however mastery requires arms overhead.

2) With a neutral chin keep the eyes focused on the ceiling.

3) Do not pike the  legs

F) Hollow Body Rock

FL/PE6 5x60r

1) keep roll smooth. Roll on lumbar spine only

2) Arms may also be placed down next to the hips, however mastery requires arms overhead.

3) Do not bend hips. Momentum must come from core only

This WOD is meant to provide exploration and perspective from another sport (rocThis WOD is meant to provide exploration and perspective from another sport (rock climbing).

Every depression represents opportunity!

Many athletes from many disciplines are trying to find ways to train at home.

This time represents a great opportunity to look across many disciplines and revisit the most persistent themes in functional fitness.

Today we’ll take a look at what some rock climbers are doing to maintain their fitness and joint prep. Let’s see if we can use what we’ve learned at PDXstrength to enjoy the following routine with them!

https://www.youtube.com/watch?v=ChGP5ahvvN4

Please review movements before starting, so you’ll know what you need and where you need to be.

I’ll link you to time points in the routine to help you follow along

Warmup

– wrist series https://www.youtube.com/watch?v=MvhTMp28-s8

– plank with 10 external rotations (1:04 at https://youtu.be/ChGP5ahvvN4?t=64)

– 5 slow controlled pushups. Keep elbows in   https://youtu.be/ChGP5ahvvN4?t=71

WOD

– 3 sets of 10 perfect pushups.  Scaling options here https://youtu.be/ChGP5ahvvN4?t=80

– 8 wrist circles in each direction  https://youtu.be/ChGP5ahvvN4?t=150

-45s downward facing dog

-3 sets of wall walks (1 to 3 reps per set).

Stay hollow. If only doing one rep, try for a 10s handstand hold at the top of the rep

-1 min crab position https://youtu.be/ChGP5ahvvN4?t=231

If you have trouble getting hips up, use the rocking table stretch from GB thoracic bridge series https://www.youtube.com/watch?v=LShZtfxPBV8

-45s sphinx pose https://youtu.be/ChGP5ahvvN4?t=236  .

Keep shoulders away from ears and open your chest. Look up if you have the mobility

– Bridge rotations. 3 sets of 6 reps (3 per arm) https://youtu.be/ChGP5ahvvN4?t=282

Think of these as an application of “twisting bear” from the GB thoracic bridge series https://www.youtube.com/watch?v=BI4NT9mVmmA

Scale by using a wall https://youtu.be/ChGP5ahvvN4?t=244

Or scale by using ¾ rotations  https://youtu.be/ChGP5ahvvN4?t=267

-10 scapular pushups

– Tuck planche: 3 sets of 10 seconds

Scale using high elevation like chairs  https://youtu.be/ChGP5ahvvN4?t=319

Low elevation like blocks or parallettes  https://youtu.be/ChGP5ahvvN4?t=332

Or going from the floor if you have the capacity https://youtu.be/ChGP5ahvvN4?t=344

-10 pike squat

-1  min standing pike stretch from our GB front split series

– L-sit:  3 sets of 10 seconds

Scale using chairs and a tuck https://youtu.be/ChGP5ahvvN4?t=381

Straight legs and a ledge https://youtu.be/ChGP5ahvvN4?t=393

Keeping toes at hip level https://www.youtube.com/?t=404

– 10 by 10s squat descent. Feel free to use arms overhead option. Barefoot recommended

– pistol prep progression from the bottom of the squat.

Lean to one side (e.g., right) and try to begin lifting other side foot (e.g., left) off the floor.

Lean to the next side (e.g., left) and repeat the process with the other foot.

Alternate sides for 15 to 20 reps.

Start lightly and progressively increase effort and range of motion with each rep.

-2 sets of 10 s per leg at the bottom of a pistol https://www.youtube.com/?t=440

Scale by holding onto an object or using a counter weight.

Hold at a position of stability. Keep your spine as straight as you can and don’t collapse in the bottom of the pistol.  It’s OK if you have to hold the single leg squat without reaching bottom position

– Pistol (single leg squat) 3 sets of 10 reps  https://www.youtube.com/?t=498

Scale using single leg deck squat (rolling pistol) https://www.youtube.com/?t=483

Single leg deck squat using both legs for final extension https://www.youtube.com/?t=458

Speed skater squats https://www.youtube.com/watch?v=slXwjk2V8GQ

Next is optional if you have something to hang/pull off of

– 20 scapular pulls  https://www.youtube.com/?t=530

– Strict Pull ups  3 sets of 6 to 10 reps  https://www.youtube.com/?t=562

Scale using jumping negatives https://www.youtube.com/?t=542

k climbing).

Every depression represents opportunity!

Many athletes from many disciplines are trying to find ways to train at home.

This time represents a great opportunity to look across many disciplines and revisit the most persistent themes in functional fitness.

Today we’ll take a look at what some rock climbers are doing to maintain their fitness and joint prep. Let’s see if we can use what we’ve learned at PDXstrength to enjoy the following routine with them!

Please review movements before starting, so you’ll know what you need and where you need to be.

I’ll link you to time points in the routine to help you follow along

Warmup

– wrist series https://www.youtube.com/watch?v=MvhTMp28-s8

– plank with 10 external rotations (1:04 at https://youtu.be/ChGP5ahvvN4?t=64)

– 5 slow controlled pushups. Keep elbows in https://youtu.be/ChGP5ahvvN4?t=71

WOD

– 3 sets of 10 perfect pushups. Scaling options here https://youtu.be/ChGP5ahvvN4?t=80

– 8 wrist circles in each direction https://youtu.be/ChGP5ahvvN4?t=150

-45s downward facing dog

-3 sets of wall walks (1 to 3 reps per set).

Stay hollow. If only doing one rep, try for a 10s handstand hold at the top of the rep

-1 min crab position https://youtu.be/ChGP5ahvvN4?t=231

If you have trouble getting hips up, use the rocking table stretch from GB thoracic bridge series https://www.youtube.com/watch?v=LShZtfxPBV8

-45s sphinx pose https://youtu.be/ChGP5ahvvN4?t=236 .

Keep shoulders away from ears and open your chest. Look up if you have the mobility

– Bridge rotations. 3 sets of 6 reps (3 per arm) https://youtu.be/ChGP5ahvvN4?t=282

Think of these as an application of “twisting bear” from the GB thoracic bridge series https://www.youtube.com/watch?v=BI4NT9mVmmA

Scale by using a wall https://youtu.be/ChGP5ahvvN4?t=244

Or scale by using ¾ rotations https://youtu.be/ChGP5ahvvN4?t=267

-10 scapular pushups

– Tuck planche: 3 sets of 10 seconds

Scale using high elevation like chairs https://youtu.be/ChGP5ahvvN4?t=319

Low elevation like blocks or parallettes https://youtu.be/ChGP5ahvvN4?t=332

Or going from the floor if you have the capacity https://youtu.be/ChGP5ahvvN4?t=344

-10 pike squat

-1 min standing pike stretch from our GB front split series

– L-sit: 3 sets of 10 seconds

Scale using chairs and a tuck https://youtu.be/ChGP5ahvvN4?t=381

Straight legs and a ledge https://youtu.be/ChGP5ahvvN4?t=393

Keeping toes at hip level https://www.youtube.com/?t=404

– 10 by 10s squat descent. Feel free to use arms overhead option. Barefoot recommended

– pistol prep progression from the bottom of the squat.

Lean to one side (e.g., right) and try to begin lifting other side foot (e.g., left) off the floor.

Lean to the next side (e.g., left) and repeat the process with the other foot.

Alternate sides for 15 to 20 reps.

Start lightly and progressively increase effort and range of motion with each rep.

-2 sets of 10 s per leg at the bottom of a pistol https://www.youtube.com/?t=440

Scale by holding onto an object or using a counter weight.

Hold at a position of stability. Keep your spine as straight as you can and don’t collapse in the bottom of the pistol. It’s OK if you have to hold the single leg squat without reaching bottom position

– Pistol (single leg squat) 3 sets of 10 reps https://www.youtube.com/?t=498

Scale using single leg deck squat (rolling pistol) https://www.youtube.com/?t=483

Single leg deck squat using both legs for final extension https://www.youtube.com/?t=458

Speed skater squats https://www.youtube.com/watch?v=slXwjk2V8GQ

Next is optional if you have something to hang/pull off of

– 20 scapular pulls https://www.youtube.com/?t=530

– Strict Pull ups 3 sets of 6 to 10 reps https://www.youtube.com/?t=562

Scale using jumping negatives https://www.youtube.com/?t=542

Today we challenge you to move awkward objects in your goblet squat. There is also a special treat called the “can challenge” if you are up for it. You’ll need a beverage can filled with liquid. Now I know this piece of -ahem- “”training equipment”” -cough cough- is no stranger to a lot of folks at PDXstrength!.. wink wink

Warm up

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 pike squat

-10 deep lunges

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

WOD

4R

-30 goblet squats

-2 to 4 Turkish get ups per side depending on weight

For the goblet squat, don’t be afraid to try things that seem heavy. If you don’t have a convenient weight, I’d recommend filling an old milk container or two, or a back pack or even a heavy stool or stuffed suitcase if you have the leverage. I’ve had some good success getting heavy by using a log that I hold upright like I was doing a wall ball shot. You may get some giggles if your child likes to be squatted, but don’t use a child if it’s not fun for them. In general don’t go more than 50lb or so today. But if you only have 5 or 10 lbs it’s OK.

Use the heaviest thing you can move with good form for 30 reps. Scale by reducing the number of rounds, not reps.

If you can use your goblet squat weight for the TGU, then go ahead. Otherwise you can try holding an open can or cup of liquid in your open palm without spilling it.

Times are listed en lieu of distance, in case you can’t measure your distance. Today’s WOD is aimed at building Oxygen carrying capacity (VO2max). It draws from the fundamental theory behind interval training, from the folks (mid distance runners) who really pushed the theory to its current state. The goal is to spend as much time as possible working as close to your aerobic threshold (the point at which you go anerobic) as possible. This allows more time training at higher capacity and is a prerequisite for sustained speed or sustained high power output. The goal of the rest is to allow you to run faster than you would have if you spent the same amount of time on your feet running continuously.

Track day if possible, Run,

Warmup

-400m no run (3-4 min)

-400m run (2-3 min)

-3 x 100m build up (about 60 steps each)

WOD For time:

-Run 1,600 meters (7 min)

-Rest 3 minutes

-Run 1,200 meters (5.5 min)

-Rest 2 minutes

-Run 800 meters (3.5 min)

-Rest 1 minute

-Run 400 meters (90s hard)

Scaled version to be used if you can measure distances. The Distances here should correspond roughly to the times listed in order for rx distances above. For example 1200m would take about 7 min for running challenged athletes

-Run 1,200 meters

-Rest 3 minutes

-Run 800 meters

-Rest 2 minutes

-Run 400 meters

-Rest 1 minute

-Run 200 meters”

Wellness

2R

-10 deficit calf raises each side

-90s half hurdler each side

-90s couch stretch each side

-90s spinal twist each side