WOD 2/25/10

Skill: Muscle up
Strength wod: (Test)75% Body weight dead lift
Metcon wod: 500m row , 400m run,
30 air squats, 20 push ups, 10 muscle ups

This is Leah from the 7:15am Tuesday Thursday onramp programs showing us the transition of a scaled muscle up.
Starting by pulling herself into a dip position. Then jumping and pressing to full locked out elbow.
After lock out she lowers herself back to a dip and rolls out to the starting pull position.

5:15pm Tuesday Thursday Onramp

Kettlebell Seminar Recap

Most people joining are ready to get in to the mix right away. Thats the Crossfit mind set. GO! GO! GO!. To help the hungry Crossfit Central offers unlimited kettlebell training. Giving u a choice of up to fifteen kettlebell class. Be on the look for the next free kettlebell wod Saturday Feb 27. Heres a video to recap what we learned and shared at the Rowdy Philosophy kettlebell seminar.

WOD 2/22/10

Day 7 February Programs

Strength WOD: Back squat 5x5
Metcon: 3 Rounds
25 Kettlebell Swings
5 Burpees
10 Kettlebell Dead lifts

The Muscle Up

People of onramp prepare your selves. Next week we will be learning the muscle up. A huge measure of strength and coordination the muscle up can be one of the hardest movements to master. We will be working step by step with feet on the ground. A similar practise to the jumping pull up. Check out this video of Coaches Big Mike and Travis knocking out 30 muscle ups for time.

The Clean and Jerk

Heres a video to study the clean and jerk. Crossfit central Coach Chris H shows us a good setup for each clean and jerk. Landing a shallow dip and jumping the bar off the chest. Completely opening his hips(thats the jump) and then quickly pushing himself down and under the bar. Sticking the landing bar over head. To complete the rep Chris stands up with the bar overhead. Study and Practise.

A look at onramp programs

WOD 2/17/10

Day 6 February Programs

Strength Wod:

Push Press 3x5

Push Jerk 3x5

Metcon: mini grace

20 clean and jerk