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

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3S Rest Day 6-5-14

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Yoga For the CrossFit Athlete: Yoga For Your Pistol Progression

Are you having trouble with the balance and stability component of your pistol? This simple yoga balance pose will help improve your confidence holding tension on one leg. It will also create more strength in the standing leg. 


In this video, Debbie guides you through classical “Garudasana” or eagle pose. Practice for two minutes a day and your balance, focus, and hip mobility will definitely improve for your pistols.

SS Tempo/3S Rest Day 2-2-14

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Yoga for the CrossFit Athlete
Improve Your Squat Progression 1 (Hips& Inner Thigh)

SWIM (SS)
5-10 Minutes Mobility
Episode 299: Improving Lateral Flexion of Your Flank Bits
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Power Elbow
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
1000m @ 85% 800m TT pace
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
MWOD Pro required
Dynamic warm up
15-20 minutes Drill Work
Ride 1-2 MPH Faster (Cycling Speed Spectrum)
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
12M @ 85% 15k TT pace
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 279: Mob Those Lower Leg Bits
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Wall Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5M @ 85% 5k TT pace
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 29: Use Your TV to Time Your Pain: Hips and lower leg
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.
5k @ 80% 2k TT pace
10-15 minute cool down.

SS Short Interval/ 3S Swim 1-7-13

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Debbie Steingesser, Yogi WOD
Basic Breathing For Athletes Progression 2
SWIM (SS&3S)
5-10 Minutes Mobility
Episode 80: Best Shoulder Mob Ever
Dynamic Warm up

500 easy swim
15-20 Minutes Drill Work
Freestyle – Ankle Pull Buoy
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
6x 1:00 on,1:00 off
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 172: Choose Your Own Pain Ball Adventure
Dynamic warm up
15-20 minutes Drill Work
Never Get Dropped! 5 Climbing Tips
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
6x 1:00 on,1:00 off
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 26: Hips and Seppuku: Psoas and Hip Soft Tissue Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Trail or distance run- low pulls
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 1:00 on,1:00 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 201: Better Compression for Faster Rowing
Dynamic warm up
500m easy
5-10 minutes drill work:
Catch Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 1:00 on,1:00 off
10-15 minute cool down.

 


SS Long Interval/ 3S Run 12-31-13

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Debbie Steingesser, Yogi WOD
Basic Breathing for Athletes Progression 1

SWIM (SS)
5-10 Minutes Mobility
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
500 easy swim
15-20 Minutes Drill Work
CrossFit Endurance Swimming: Body Alignment
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 400m
Recover 3:00
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 347: Stiffness Kills– New Anterior Hip Flossing Tweaks
Dynamic warm up
15-20 minutes Drill Work
Changing Gears
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
3X 3M
Recover 3:00
10-15 minute cool down.

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

ROW (SS)
5-10 Minutes Mobility
Episode 334: Informed Freestyling Always
Dynamic warm up
500m easy
5-10 minutes drill work:
Quick Rowing Tips with Jason Khalipa
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 800m
Recover 4:00
10-15 minute cool down.