Tuesday 12-27-16

Coach's thoughts on today:

I've been thinking a lot lately about the process of building strength for those new to CrossFit with little to no strength training history. Strength is important. Obviously most people think "CrossFit" is all metcon all the time. A good CrossFit athlete trains away their weaknesses, and sometimes that means bringing up weak muscle groups through bodybuilding type movements and rep schemes. And please, understand how important your upper back is and don't just go through the motions on these pull-aparts.

Warm-up:15min

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Strength:30min

  • A1: Shoulder Press (5x8)

  • A2: Band Pull-aparts (5x15)

  • A3: Lateral Shoulder Raises (5x10)

If it's good enough for a gold medalist, it's good enough for you!

http://thehumancircus.hookgrip.com/wp-content/uploads/2013/10/lu-xiaojun-macklem.jpg

Metcon:10min

  • Form: Metcon (AMRAP - Rounds and Reps)

10min AMRAP

10 Double Unders
10 Sit-ups

If you are still nowhere close to double unders sub out 30 Singles

  • C/I: Annie (Time)

50-40-30-20-10  
Double-unders  
Sit-ups