Archive for July 23, 2012

Tuesday 20120724 Open Workout

Posted: July 23, 2012 by totactfit01 in Uncategorized

ATTENTION ALL INTERESTED IN BECOMING MORE COMPETITIVE IN CROSSFIT.  IF YOU ARE INTERESTED IN NOT ONLY BECOMING FITTER, BUT BEING COMPETITIVE IN CROSSFIT COMPETETONS TO INCLUDE PREP FOR THE 2013 CROSSFIT OPEN, PLEASE SEND AN EMAIL TO dave_leclaire@yahoo.com

Skill:

Muscle-Up Skill Work:

If you have Muscle Ups,

Complete 20 in this time

Videos courtesy of CrossFit HQ.  A little different take on our usual Muscle Up progression.  By all means, still work on the transitions we’ve set for you before (the praying to the muscle up gods routine.  If you’re not familiar, the coach at class will review), but this pair of videos featuring CrossFit Santa Cruz’s Laurie Galassi (also a gymnastics coach) goes over the body control required for both a kipping and strict muscle up.  Once of the best tips in here deals with having your toes out in front of you as a counterbalance when you are at the transition point from body row/pull up to deep dip/ring push up.  In this transition, you must full commit yourself into dropping your upper body over the rings.  To have good balance, you must have your toes out in front of you, otherwise it is near impossible to really bow forward.  Give her drills a try to see if it helps you.

WOD:

Partner WOD:

8 X Max distance (m) row in 1:30

Goal is to beat your partner’s distance.

Post TOTAL distance to comments/www.logwod.com

Total distance means you want to pull CONSISTENT numbers.  If you come out on fire the first couple of rounds, but lose steam for the rest, your partner could pull ahead and beat you!

Steve P and Ben Y duking it out at the recent CFO Throwdown.  This is the kind of intensity I want everyone to shoot for in your sprints.  Go all out!  Get full strokes.  Break a PR!

Cash Out:

Stretch Lats.

High-five 3 athletes.  Chest bumps and good games are optional.