Bring your notebooks, you’ll want to remember this. A lot of our shorter duration work’s benefits can be seen in these tests. The mile run, and the 2k row are just outside the time range to move as fast as we do in our interval training. The key is hitting a pace right out of the gates that you can maintain every lap, or 500m on the erg.
Focus- Pacing
WOD- For Time:
Run 1 Mile
or
Row 2k
http://www.crossfit.com/journal/library/07_03_Pushups.pdf
Warm Up- Burgener
WOD- Back Squats 7 Rep
Buy Out-
Front Rack Lunges
HSPU
Looking forward, I wanted to let everyone know that this will be our next “going long” workout.
Dustin did a version of this workout the other day. Said it was the best workout he’s ever done.
WOD- For Time:
21-15-9
Thruster
Sumo Deadlift High Pull
I just want to say thank you to everyone for the atmosphere of the gym. Everyday bring so many laughs, hugs, and emotions.
“Laughter and agony form the best friendships.” – Unknown
WOD- Amrap in 10 min
60 Bar Facing Burpees
30 OHS
10 Muscle Ups
Last week we posted a workout and only released the movements: Sprint, Press. The questions came in wondering what that meant and what we really were going to do that day. As an athlete in a GPP (general Physical Preparedness) program it is our goal to be have increased capacity across broad time and modal domains (fitness). So, theoretically speaking, it doesn’t matter what the distance or load of the movements are. We will handle it.
WOD: For Time
Run
Rope Climb
Conventional Deadlift:
5 Rep
“Angie represents about 20 minutes of continuous work. Even with the necessary breaks in the pull-ups and push-ups the exertion is largely steady from start to end. For most, the tempo picks up with each new exercise. This workout has a strong aerobic flavor that increases throughout the workout.” http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf
WOD- For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
http://www.crossfit.com/exercisedemos/
Go to this link, and type in Muscle Ups in the search bar found at the middle of the page.
Thought about it… Now click it again.
Seriously. Hit the link!
For todays workout we will going over progressions yes, but it’s time we take the knowledge and really start applying it to our training. We have a couple different options for your WOD, and each is completely scalable to the individual. Please leave your ego at the door, have a fun time on the rings, and enjoy the benefits of the training session. Then have a great weekend!
FOCUS- Muscle up
WOD-
Option A: Amrap in 10 Minutes:
– Accumulate 30 seconds of False Grip
-Accumulate 30 Seconds of ring Support
-5 Transitions with Bands
Option B: For Time:
-30 Ring Rows
-30 Ring Dips
-30 Transitions
Option C: For Time:
30 Muscle Ups
Part 2
WOD-
Back Squat
3 Rep
WOD-
Sprint
Press