Archive for December 4, 2012

Wednesday 20121205 Open Workout

Posted: December 4, 2012 by totactfit01 in Uncategorized

community

Picture courtesy of John Calhoun.  Vashon, Keenan, Gavin, Bridgett, and Kimberly hanging with our athletes.  Love, love, love our community!

FITNESS:

Strength:

Pause Squats

5×2 @ 70%

Set start every 2 min

Post weight used to comments/www.logwod.com

Hold the bottom position for a two count (one-one thousand, two-one thousand, UP!!!!)  Do not bounce at the bottom.  Hold the position TIGHT!  This will allow you to explode out of the bottom.

baby squat

Picture courtesy of CrossFit Super Human.  I love this picture as it illustrates how natural the squat position is.  This little kid hasn’t learned bad habits in body position.  The kid hasn’t grown accustomed to sitting in chairs.  The proper squat is so natural.  So, be natural!

WOD:

4 Rounds For Time:
25 Hand Release Pushups
25 Butterfly Situps
25 Pullups

Post time to comments/www.logwod.com

Cash Out

Downward Facing dog for 2min

downward facing dog

Couch Stretch 2 min per side

PERFORMANCE:

Strength:

Pause Squats

5×2 @ 70%

Set start every 2 min

Post weight used to comments/www.logwod.com

WOD:

4 Rounds For Time:
25 Hand Release Pushups
25 GHD Situps
25 Chest To Bar Pullups

Post time to comments/www.logwod.com

Cash Out:

Downward Facing dog for 2min

Couch Stretch 2 min per side

 

Assistance Work:

3×10 Barbell Lunge 135/95