Archive for July 9, 2013

Wednesday 20130710 Open Workout

Posted: July 9, 2013 by totactfit01 in Uncategorized

Dad and Christian doing handstands (6)

Coach Jason and his son Christian Howell hitting a pose at CrossFit Manhattan.  Great seeing our members getting their kids in shape!


Dead Lift

8×2 @ 50% of your 1RM plus a band


Post weight used and what band used to Comments/LogWOD


Video courtesy of Rogue Fitness.  Mark Bell demonstrates how to properly deadlift with bands. He’s using a barbell, monster bands, and competition bumpers at Rogue HQ. The placement of the bands is beneath his feet – as an anchor. He recommends this as a substitute if there is no station with pins for the athlete to train.


REMEMBER: The key for today’s Strength portion is SPEED!  You will start with a low load at the bottom and with the band, it will get progressively heavier the higher you go up, so come up FAST!  Now, this does not mean round your back, shoot your ass in the air and do a shitty stiff-leg dead lift.  No, it means keep your form on point through the whole movement.  Or, do shitty and go to the doctor, your choice.




30 Min AMRAP:

Sprint : Jog time = 1:1.

Sprint 800m,

Jog lightly

Post rounds completed to Comments/LogWOD



Cash Out:

Banded stretch for Hamstrings and Calves – 2 min per body part stretched



Firebreather Piece (Done on your own outside of class):

– 3×12 – Glute Ham Raise @ a 3111* pace

*3 sec negative, 1 sec pause at bottom, 1 sec to get to top, 1 sec pause at top


– 3Rounds:

15 Toe2Bar

15 Renegade Rows (30/15)

Video courtesy of HyperStrike 28