Archive for March 11, 2013

Tuesday 20130312 Open Workout

Posted: March 11, 2013 by totactfit01 in Uncategorized

Day 40 of the 100-Day Burpee Challenge!

2/5 of the way home folks!  Keep at it!

 

Strength:

deadlift setuppicture courtesy of CrossFit Downey

Dead lift

1+ at 85% of your 1RM

Post reps to Comments/LogWOD

Post weight used to Comments here and to your entry in LogWOD.

The goal here is after you hit one rep, keep going as long as you can with good form.  The weight cannot stay on the floor for more than a one count (one-one thousand), and your hands cannot come off the bar.  So, should you pause more than one second, lose grip, or form breaks down (if your set up does not look like the above picture, your form is breaking down), your set has ended.  Push yourself as far as you can safely.  Grind through it!

WOD:

“Whirly Bird”
For Time:
5-5-3-3-2-2 Push Press (185/115)
50-50-30-30-20-20 Single Unders (Double Unders for Firebreathers)

Post time to Comments/LogWOD

Goal = move Large Loads Long Distances Quickly.
This means you need to select a weight for the WOD that you can get for 5reps on the first round, but with difficulty.
Push presses will be done out of the rack.
The jump rope is the recovery period. Strategize accordingly

Video courtesy of Gymnastics WOD.  A common error I see when we do rope drills are folks get so wound up on trying to spin the rope quicker, that they don’t establish a rhythm.  They can’t “hear” what the rope should sound like when they do either single or double unders.  Try doing the drill shown here to find that timing.  Once you can get that feeling, you can learn how to stay on a constant pace with your rope instead of just trying to spin as fast as you can and hope for the best.  As we mentioned above for strategy, the rope work should be your recovery period.

Cash Out:

Calf Stretch x 2 min per side
Banded Overhead stretch x2 min per side

Firebreather Piece (done after class):

In under 20 min
4 Rounds:
4 Bench Press @ 185
Max unbroken kipping Handstand Push Ups
4 Clean & Jerks @ Bodyweight