Archive for July 1, 2012

Monday 20120702 Open Workout

Posted: July 1, 2012 by totactfit01 in Uncategorized
0

Strength:

Squat:
3 sets of 5 reps @ 80% of 1 Rep Max
If you don’t have an established 1RM, you will spend the time we do the 3 sets of 5 establishing a 1RM.
Do sets of 7, 5, 3, 3, 1, 1, increasing weight each set.

Video courtesy of CrossFit.com, Startingstrength.com

Notice the good set up position she has at the start.  Wrists are strong, elbows are high, creating a perfect pocket for the bar, meaning it will not roll back during the lift. She maintains a rigid back throughout.  As she hits the bottom of the squat, she drives up with the hips, yet does not lean forward. She works on forcing her knees out the whole time as well.  At the 23 second mark, there is a rep where her knee bends in, but she corrects it for the next rep. This is good body awareness.  Yes, you should be pumped and seeing red when you get under the squat rack, but also be aware of the motions your body does during the lift.  If you feel something go wrong on your form, correct it.

Enter either weight used for 3×5 or 1RM to comments/www.logwod.com
WOD:
For Time:
100 Push ups (chest MUST touch the ground, but no hand release)
100 Sit ups (butterfly)
(Break it up however you choose, but every time you switch movements you must do 3 burpees)
Enter time to comments/www.logwod.com
IF you had to break up the exercises, put total number of burpees and whether or not breaking up the two exercises helped or not to comments.  WHY would one switch exercises instead of going 100 reps straight?  So you don’t hit muscle failure, of course.  What will get you done faster, chancing muscle failure (each rep MUST be full range of motion to count, meaning full lock out at the top of push up and chest touching the gound at bottom.  For Butterfly sit ups, shoulder blades must touch the ground at the bottom and finger tips MUST touch the top of toes at the top) to not do burpees (but could mean you have to stop numerous time to recover) or switching at a set number to allow one muscle group to recover?  Decisions, decisions.  This is where strategy comes into play.  See, not only are we making you stronger, faster, fitter, we are also making you sharper in the mind!  You’re welcome.
Cash Out:
3 Muscle Ups, or 3 Chest2Bar Pull-ups, or 3 Pull-ups
Whichever you have…
Congrats to our newest group of On-ramp grads.  Show ’em some love in the Open Classes!