SS Short Interval/3S Rest Day 10-9-14

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YogiWOD: Shoulders, Hips, and Low Back Cool Down

SWIM (SS)
5-10 Minutes Mobility
Episode 86: New Shoulder Mob Zulu: First Rib Love
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 25m
Recover :30
10-15 minute cool down

BIKE (SS)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
F
ollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 1/4 mile
Recover :30
15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 100m
Recover :30
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 5:00 on, 3:00 off
10-15 minute cool down

SS TABATA

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SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 267: MobRx for Lound, Creaky Knees
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Cycling: Pedaling Technique Drills on Rollers
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
15-20 minutes warm down

RUN (SS&3S)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Barefoot Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

8 x 20:10
Use treadmill set at 12% grade
0-30 seconds slower than 5k pace per mile, do not reduce speed
15-20 minutes warm down

ROW (SS)
5-10 Minutes Mobility
Episode 88: Desk Athlete Hip Rescue
Dynamic warm up
500m easy
5-10 minutes drill work:
“Fixing Common Rowing Errors” with Shane Farmer (Journal Preview)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
8 x 20:10
10-15 minute cool down.

SS Short Interval/ 3S Swim 8-26-14

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SWIM (SS& 3S)
5-10 Minutes Mobility
Quick Diagnostics and First Fixes: Common Swimming Faults | Pro Episode # 74
MWOD PRO Required
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sneaking Up on Air
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8X :30 on, :30 off
15-20 minutes warm down.

BIKE (SS)
5-10 Minutes Mobility
Psoas Flossing and Biker Hips | Episode 301
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Climbing Drills: Powerful and Balanced Cycling
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

6X :30 on, :30 off
15-20 minutes warm down.

RUN (3S)
5-10 Minutes Mobility
Episode 49: Running in Overextension with Fixes and The Machine
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Paradiso CrossFit Running – Wall Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

6x :30 on, :30 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 269: On the Spot MobRx for Tight Hips
Dynamic warm up
500m easy
5-10 minutes drill work:
CrossFit Rowing Tips With Shane Farmer Episode 2
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8X :30 on, :30 off
10-15 minute cool down.

 

SS Short Interval/3S Bike 8-21-14

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Which Shoes Are Best For Kids? Maybe None

SWIM (SS)
5-10 Minutes Mobility
Episode 98: Basic Upper Body Mobility List (While being attacked by Sharks, on fire)
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 50m
Recover :90
15-20 minutes warm down

BIKE (SS& 3S)
5-10 Minutes Mobility
Episode 14: Celebrity Goat Death Match: Chris Spealer
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Cycling Tips: Power Pedal Strokes
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

10X 200m
Recover :90
15-20 minutes warm down.

RUN (SS)
5-10 Minutes Mobility
Episode 37: Bias Bias, Hip ER plus Flex, Flex plus ER
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Ball of the Foot (BOF) Hops with Lean Demo
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

10X 100m
Recover :60
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 257: Athletic Thoracic Outlet
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing for CrossFit – The Sticky Catch Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10X 100m
Recover :60
10-15 minute cool down.

 

SS Short Interval/ 3S Run

Ky, Emily, Kelly Buckley High Street Mile
High Street Mile
SWIM (SS)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday.
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Eyes-Up Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 25m, on :90sec 
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
How to “Stretch” Your Back Bits
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Ride 1-2 MPH Faster
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

4X 800m, on 2:00
15-20 minutes warm down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Pose Method Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

6X 200m, on :90
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
6x200m, on :90 
10-15 minute cool down.

SS TABATA/3S Bike 7-10-14

ImproveRowing-582x319
4 Tips to Improve Your Rowing Technique
SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
15-20 minutes warm down

BIKE (SS&3S)
5-10 Minutes Mobility
Episode 267: MobRx for Lound, Creaky Knees
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Cycling: Pedaling Technique Drills on Rollers
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
15-20 minutes warm down

RUN (SS)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Barefoot Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

8 x 20:10
Use treadmill set at 12% grade
0-30 seconds slower than 5k pace per mile, do not reduce speed
15-20 minutes warm down

ROW (SS)
5-10 Minutes Mobility
Episode 88: Desk Athlete Hip Rescue
Dynamic warm up
500m easy
5-10 minutes drill work:
“Fixing Common Rowing Errors” with Shane Farmer (Journal Preview)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
8 x 20:10
10-15 minute cool down.

SS Short Interval/3S Rest Day 7-1-14


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SWIM (SS)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday. | Community Video
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Position 11 Surge
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X :90 on, :60 off
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 11: How to “Stretch” Your Back Bits
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Ride 1-2 MPH Faster
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

4X :90 on, :60 off
15-20 minutes warm down

RUN (SS)
5-10 Minutes Mobility
Daily RX Monday, June 30th, 2014
MWOD Pro required
Dynamic Warm Up
800m easy
15-20 minutes Drill Work

Part III Running: Understand how PUSHING and PULLING together moves us Forward!
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

4X :90 on, :60 offf
15-20 minutes warm down

ROW (SS)
5-10 Minutes Mobility
Episode 347: Stiffness Kills– New Anterior Hip Flossing Tweaks
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
4X :90 on, :60 off
10-15 minute cool down.