Thursday 20121101 Workouts

Posted: October 31, 2012 by totactfit01 in Uncategorized
Everyone ready to work off that candy?!

OPEN:

Strength:

Push Press 6×5, then one set 5+

Sets will start every 90 seconds

Video courtesy of CrossFit HQ.  Points to remember in the dip/drive:
-No forward or backward inclination of the body during the dip.  If you lean too far forward, the weight goes too far forward of your body, resulting in either you losing the weight or severly taxing your low back to recover the weight.  If you lean too far back, making your ribs stick out, you put yourself in a very unstable position, not allowing you to keep your core tight, thus making the drive portion of the dip drive ineffective.
-Don’t pause at the bottom, or cock the dip drive.  the dip-drive should be a split-second explosive movement used to get that bar airborne before you begin to press with the arms.

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

Focus: Time Under Tension

You should finish at roughly 80% of your 1RM

WOD:

Pic of one of TOTF’s originals, Coach Sergio Factuar.  Sergio will soon be leaving for a 6 month deployment so before he starts spending more time with the fam, we decided this was the perfect time to name a WOD after him.  So we thought, “what does Serg like?”……

“The Sergio”

For time:

5 Body Weight (BW) Bench Press

500M Row

5 BW Bench Press

20 Box Jumps 30/24

5 BW Bench Press

10 Dead Hang Pull-ups

Post time to comments/www.logwod.com

We will run in two heats to ensure there is a spotter for everyone on the bench press

Cash Out:

Pec Stretch/Pigeon Pose – 2 min ea on ea side

Video courtesy of CrossFit Charlottesville

COMP:

Strength:

Push Press 6×5, then one set 5+

Sets will start every 90 seconds

Finish at 80-85% of your 1RM

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

-3Rrounds For Time

KB Snatch 2/1.5  – -15 reps per side

Post time to comments/www.logwod.com

WOD:

“The Sergio”

For time:

5 BW Bench Press (about ending weight of PP)

500M Row

5 BW Bench Press

20 Box Jumps 30/24

5 BW Bench Press

10 Dead Hang Pull-ups

-Complete above WOD twice (try to beat last time)

Post time of best round to comments/www.logwod.com

Cash Out:

Pec Stretch/Pigeon Pose – 2 min ea on ea side

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