Tuesday 20121030 Workouts

Posted: October 29, 2012 by totactfit01 in Uncategorized

OPEN:

Skill:

Rowing

2 rounds 500m sprint

2min rest between rounds

Compare times/techniques

Focus: Longer Pull (opening hips), Staying in tension (keeping heels down in the catch)

Video courtesy of CrossFit SC.  Games Athlete Jason Khalipa going over rowing technique.  Notice the emphasis on opening the hip, just like when doing a clean, or a sumo deadlift high pull.  The hip generates so much power, so ensure it fully opens on every stroke.

Post fastest round to comments/www.logwod.com

WOD:

Push-Up/Strict Pull-Up ladder for 10 minutes.

 This is to be a 1:1 Work/Rest Ratio.  That means you start with 1 push up and 1 strict pull up.  However long that took will be the amount of time you will rest.  At the end of that rest, you will do 2 pushups and 2 strict pull ups, then rest the time it took to do 2 pushups and 2 pull ups.  This continues on up.  The goal is for you to go as unbroken as possible.  Should you get to the point where they are doing nothing but singles in a set, you are to drop back down to where you can string reps together, even if this takes you all the way back down to 1 push up and 1 pull up.  Basically, if you have to break up the set more than three times, you need to decrease

Post highest set completed to comments/www.logwod.com

Cash Out:

Lat Band Stretch – 2 minutes per side

COMP:

Strength/Skill:

Weighted Ring Dips 6×5, then 5+

Post highest weight used to comments/www.logwod.com

Rowing

2 rounds 500m sprint

2min rest between rounds

Compare times/techniques

Focus: Longer Pull (opening hips), Staying in tension (keeping heels down in the catch)

Post fastest round to comments/www.logwod.com

WOD:

Push-Up/Strict Pull-Up ladder for 10 minutes.

See above for description

Post highest set completed to comments/www.logwod.com

5 Min later…

For Time:

50 body Blasters –(Burpee into Pullup into Knees to Elbow)

Video courtesy of CrossFit FTF

Post time to comments/www.logwod.com

Cash Out:

Lat Band Stretch – 2 minutes per side

 

For those who attended the recent seminars at Fit2Fight, please do me a favor?  Click on the picture below (courtesy of Fit2Fight) to go to our Facebook page.  There you will see a post from Fit2Fight owner Nick Scott. Please send Nick a Facebook message with a review of the seminar(s) you attended.  This is how we make our products better for you, the athletes.  Thanks folks!

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