Archive for August 28, 2012

Wednesday 20120829 Open Workout

Posted: August 28, 2012 by totactfit01 in Uncategorized

NOTE: WITH THIS FRIDAY BEING A DOWN DAY AND NEXT MONDAY BEING LABOR DAY, WE WILL RUN ONE CLASS EACH OF THOSE DAYS AT 0900

Skill Review:

Wall Balls

Video courtesy of CrossFit Amped.  Make sure you get full depth on the squat.  Keep your chest up at all times.  Any leaning forward will cause your back to round, for your weight to be too much on your knees and make you waste energy readjusting before you can launch the ball in the air.  Avoid all that with good posture and keeping the back in contact with the front of your body.  One trick you could try for the catch is have your arms in almost a chalice shape and have the ball land between the hands.  Also, use hip drive to launch the ball.  Just use the arms to guide the ball.

Sumo Deadlift High Pull

Video courtesy of CrossFit HQ.  Ensure you get full hip motion in here!  Don’t pull early with the arms!  Once again, use the momentum from your hips and shrug to get the bar moving north.  Use arms last!  And on the way back down, do not let your back collapse at the bottom of the movement. 

Push Press

Video courtesy of CrossFit HQ.  Hips, hips, hips!  Seems like a common them today, right?  Use that dip drive (emphasis on DRIVE!) to generate the force to get that bar moving.  Save the arms and shoulders

Now, why in the world would we be reviewing these specific moves?  Well, if I was to add some box jumps and some rowing, and, I don;t know, make you switch movements every thirty seconds, I might have….

WOD:

Fight Gone ½ Bad

3 Rounds (30sec each station):

WB (20/14)

SDHP (75/55)

Box Jump (20”)

Push Press (75/55)

Row (calories)

Rest

Post total reps (count calories on rower) to comments/www.logwod.com

Video courtesy of CrossFit HQ.  Ever wonder about the origins of Fight Gone Bad?  Check out the explanation straight from Coach Glassman himself.  Now, today, we’re going at 30 second intervals.  What does this mean for you?  It means less time that you will be under stress.  It means give a higher output as you won’t run out of steam (notice I said WON’T instead of shouldn’t.  Got no time for shouldn’t make this stuff happen folks!).  This will help train you for when the real Fight Gone Bad WOD shows up down the line (did I mention it’s a world-wide event in the fall?).  See, we have methods to this madness!

Cash Out:

Cheer on other Athletes!  They’re doing the same for you!

Pic courtesy of JournalMenu.com  I couldn’t have said it better myself.  CAN!

Here’s a question.  What motivates you to keep going when you feel like you can’t go anymore?  What makes you dig down and pull through?  Post your thoughts to comments.