| ||||||||||||||||||||||||||||||||||||||||||
Recent Posts
Tags
- 2011 Sectionals Wods (6)
- 21-15-9 (6)
- Agility (3)
- AMRAP (87)
- Annie (1)
- Back Squat (37)
- Badger (1)
- Barbells for Boobs (3)
- Baseline (3)
- Bear Complexes (2)
- Bench Press (6)
- Benchmark WOD (2)
- Bet you didn't know (1)
- Body Weight (4)
- Box Games (6)
- CF Endurance (12)
- Chili-Cook-off (1)
- Christmas (3)
- Cleans (50)
- Coaches Challenge (19)
- Community WOD (1)
- CrossFit Total (5)
- Curtis Ps (1)
- Deadlift (29)
- emotional intelligence (5)
- Fight Gone Bad (2)
- Filthy Fifty (1)
- Foam Rolling (1)
- Fran (3)
- Front Squats (26)
- Functional Lifts (1)
- Girl Named WODs (18)
- Ground to Overhead (1)
- Gymnastics (6)
- Handstand (2)
- Health (2)
- Helen (3)
- Hero WOD (4)
- HFB (4)
- Hormones (1)
- Interval Training (5)
- JT (1)
- Karen (3)
- Kettle Bells (6)
- Ladder Training (2)
- Leadership/Personal Development (4)
- Member Highlights (2)
- Mental Capacity (3)
- Metcon (68)
- Mobility (2)
- Muy thai (3)
- Nancy (1)
- Nutrition (8)
- Olympic Lifts (21)
- Open Sectionals 2011 (1)
- Overhead Squats (18)
- P McQuitty (1)
- Paul Dayton Owens (1)
- Prowler (1)
- Pull-up challenge (6)
- Push Press (22)
- Ranch WOD (9)
- Recovery (4)
- Resisted Body Wieght (6)
- Rowing (19)
- Running (15)
- Shoulder press (21)
- Snatch (16)
- Spiritual (2)
- Split Jerks (10)
- Squat (2)
- Squats (14)
- Stones (1)
- Strength (10)
- Strength & Beauty (1)
- Strength Standards (2)
- Stretching/Tissue relaxation (2)
- Tabata (12)
- Team WOD (24)
- Thrusters (12)
- Training intensity (2)
- Training Principles (19)
- Treatment (1)
- Wall Ball (3)
- Zoi (1)
Archive
Saturday's
Saturday, August 28, 2010WOD
Open Gym to work on Skill or Fitness Capacity Limitations (choose a Metcon, Strength, Power, or Endurance WOD to perform) or perform the posted WOD
800 meter Run or Row
3 rounds for time of
Cleans 135/95 5 reps
Wall Ball 15 reps 20/14
Finish with a 800 meter Run or Row
Post time to comments
Perform static and relaxed stretching after the WOD
Reed pulling hard for cleans!
Mobility and Stability are always required for athletic movement and movement in general in life. Where do you lack capacity? Mobility, being the ability to move your body through a specific range of motion. Stability, being able to move through specific range of motion with adequate strength and independent support. Mobility will always control stability and without it, performance and progress will be limited. Find the limited pattern of movement and camp out there until it is resolved.
Comments
After rest, then completed 3 x 10 KB swings using the 35# KB for the first round, 25# second round and then finished w/the 35#.