Cripple = Mom crossfit workouts modified

CrossFit Mom Warm-Up

2 rounds 200m walk or 1/2 mile bike 5-10 squats 5-10 good mornings (broomstick or PVC) 5-10 shoulder press (broomstick or PVC)

WORKOUT - COUNT ROUNDS COMPLETED IN 20 MINUTES

For 20 minutes do:
10 push press #45                                                (Coach Jones just PVC pipe)
10 kettlebell swings #20                                       (Coach Jones just #15)
10 step ups or if not able, do Single Leg RDL       (Coach Jones step-up)



***TEACH COACH JONES THE TURKISH GET UP

STAIRS WORKOUT

Find a place with as many stairs as possible, 30 optimal.

WARM-UP
Walk up straight x 2
Sideways x 2
Crossover x 2
Spiderwalk
STRETCH

WOD

sprint skip a stair x 2
two leg hop every stair x 2
two leg hop skip a stair x 2
single leg hop x 2

sprint skip a stair x 2
two leg hop every stair x 2
two leg hop skip a stair x 2
single leg hop x 2

5 sets of
5 burpees
SPRINT UP THE STAIRS, touch every stair

DEC 21

Jog a mile warm-up
Run a suicide on the minute, every minute, for 20 minutes = 20 suicides
Jog a mile cool-down

Shoot and dribble. Like you mean it. With gusto. The little things. Hold your follow through.

CRIPPLES WORKOUT
Hold a handstand against a wall for 1 minute x 3

Three rounds for time
25 Sit Ups
25 Supermans
10 Walkouts

IF you have a bike,
5 Minutes Warm-Up
10x(20 second all out sprint, 40 second rest)
5 Minute Cool-down


STRETCHHHHHHH

DEC 20

 FOR THE CRIPPLES

WARM-UP

SHADOW BOX FOR FIVE MINUTES (JAB JAB CROSS, JAB JAB CROSS HOOK)

followed by

3 ROUNDS
10 SECOND HANGING KNEE HOLDS
SHOULDER COMPLEX x 10

• lateral shoulder raise,
•  thumbs up angle shoulder raise,
• bent over row

SINGLE LEG RDL x 5 EACH LEG

WOD

"Cripple Joshie"

Complete three rounds for time of:

10 pound Dumbbell snatch, 21 reps, right arm

Accumulate 1 minute L Sit

10 pound Dumbbell snatch, 21 reps, left arm

Accumulate 1 minute L Sit


SUGGESTED WORKOUT FOR ATHLETES POST YOUR TIME!

WARM-UP

3 ROUNDS
JUMP ROPE OR FAKE JUMP ROPE 2 MINUTES
10L/10R LUNGES
5 WALKOUTS
10 WIDEOUTS

WOD
FIVE ROUNDS TIME YOURSELF AND POST TO COMMENTS!!!!! IF YOU WANT

100 JUMP ROPES OR FAKE JUMP ROPE
10 PUSHUPS
50M SHUFFLE RUN    (SO RUN 10m TOUCH LINE, RUN BACK 10m TOUCH LINE, ETC.)
15 AIR SQUATS
50M SHUFFLE RUN
10 V-UPS
100 JUMP ROPES OR FAKE JUMP ROPE


GO FOR A 30 MIN WALK OR NICE BIKE RIDE OR REALLY SLOW JOG

DEC 19

REST or make up a workout you missed!

ANGELINE WORKED OUT TODAY....GOT SOME QUALITY SHOTS UP, AND WORKED ON HER POINT GUARD DRIBBLING SO SHE DOESN'T MAKE EVERYONE AS NERVOUS. SOME THING THAT CAME UP AS WE WORKED OUT....

BIG IDEAS

• JUMPING "UP" BY OPENING THE HIPS
• DISCIPLINE ON HOLDING THE FOLLOW THROUGH, BOTH RIGHT AND LEFT HAND
• BEING ABLE TO SLOW DOWN TO MAKE BETTER DECISIONS   (THE GOOD OLE "HESI")

"THE LITTLE THINGS ARE EVERYTHING"

DEC. 18

W-Up

5 Minutes on that weird arm cardio machine

2 Rounds
15 assisted squats
5 walkouts
5 push-ups

Have at it!

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

***Pick a weight where you can DO atleast 5 reps for the first round. This applies to pull-ups as well.

FOLLOWED BY:3 x 10 SINGLE LEG RDL, MUST TOUCH GROUND WITH MINIMAL BEND IN WORKING KNEE
TABATA Knees to Elbows
TABATA KB Swings 

TABATA is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

SHOUT OUT TO JANELL JONES FOR 62 MINUTES ON THE TREADCLIMBER!!!! STILL NEEDS TO DO HER WEIGHTS ROUTINE TODAY THOUGH!
Good work on the dribbling yesterday Stacie!

Frustration, its like a mini-giving up, so don't get too frustrated.

DEC. 17

DRIBBLING

TWO BALL ROUTINE -FULL LENGTH OF COURT 

• SAME TIME
• ALTERNATING
• WINDSHEILD WIPER FORWARD
• WINDSHIELD WIPER ALTERNATING
• LOW BALL HIGH BALL
• CROSSOVER
• THROUGH LEGS
• BACKWARD THROUGH THE LEGS
• BEHIND THE BACK
• AROUND THE BACK

GET SOME SHOTS UP!

• 2 SETS OF (25 EACH BLOCK: R HAND R SIDE, L HAND L SIDE) ------> 100 TOTAL
• 2 SETS OF (10 PUMP FAKE, SHOT  x 5 SPOTS)-------> 100 TOTAL SHOTS
• 2 SETS OF (PASS FAKE, SHOT x 5 SPOTS)-------> 100 TOTAL SHOTS

COACH JONES WORKOUT TODAY---> 15 MINUTES ON TREADCLIMBER and 
FIVE ROUNDS
5 minutes on stairmaster
5 step-ups each leg
5 left leg RDL
10 assisted squats

GREATTTT JOB COACH!

CRIPPLE WORKOUT 12/16/2010

W-UP   5 MINUTES BIKE
             THEN
             2 ROUNDS
             -10 PUSH-UP
             -5 PULL-UP
             -10 SQUAT

WOD   5 ROUNDS
             
             1 MILE ON BIKE  (LEVEL 12)
             MED BALL THROW CIRCUIT
              - CHEST x 10
              - SIDEWAYS A x 10
              - SIDEWAYS B x 10
              - OH SLAM x 10
             20/20 PUSH AND PULL   35# AND 10#




JAZZI ACL SURGERY NOV. 8                
STACIE FOOT STRESS FRACTURE SURGERY NOV. 20                                        
AMBER COLEMAN                                   
LINDSEY HAMMER                                  


JAZZI TIME:  45:00 L8  
STACIE TIME: 30:40 L12                         
AMBER TIME:
LINDSEY TIME:


In the words of the famous Karmen Gunn, "Good *%(king job"

COACH JONES WORKOUT TODAY ----- (SHE DIDN'T DO A DAMN THING)