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Archive
Team WOD
Saturday, January 15, 2011WOD
Dynamic group mobility and warm-up before the WOD
2 Person teams - AMRAP in 12 minutes of the following movements. Move from one movement to the next every three minutes. Only 1 team member working at a time. Rowing is counted as 1 rep each meter. The team with the most reps, wins!
Box Jumps
Pull-Ups
Thrusters 65/45
Rowing
Post reps to comments
Group warm-up, OHS primer...
Wow! Can you say, love me some OHS, HSPU and toes to bar! There are some WOD's that look easy and then pow! Yesterday's WOD was definitely one of those types of WOD's. Why was it so difficult? Skill. The OHS and the HSPU are complicated, difficult movements that require great mobility and upper body and core strength respectively. I've always said, if you want to expose an athletes ability, have them OHS. There was some great effort in the box. For 2011, continue to work on those areas where you feel weak or less capable. This is the beauty of CrossFit and CrossFit programming. It is always there to challenge our capacities and character!
Happy Father's Day!
Sunday, June 20, 2010Rest Day
Happy Father's Day to all of you guys out there! Don't ever under estimate the impact a dad can have on the life of a child or others!
Recently, several athletes have commented on their strength. Some have questioned whether they were strong or not? So, check out this link to Basic Strength Standards from "Practical Programming" by Kilgore, Rippetoe, and Pendlay.
Basic Strength Standards - How Strong am I compared to Standard Normative Data?
1
Comments
box jump (24"): 70
pull ups: 50
thrusters (65#): 40
row: 675