Worth repeating.
Tuesday, January 29, 2013
Mobility/Warm-up:
DROM
15 Good Mornings (bar only)
15 GHD Sit ups
Gristle/Groiners
Pigs on skates
Strength:
Every 30 seconds for 5:00 minutes (22 total reps):
2 Banded Deadlifts with 60% of your 1RM on the barbell
Notes: These reps should not be touch and go. Focus on speed off the floor and adjust band size if needed. You should feel added tension, but not to the point where it slows the lift down. If you struggle to get into or maintain a good set up, try elevating the bar to maintain good lumbar position.
Band Recommendations: Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.
Classic Conditioning: Partner Wod!
4 rounds each for total working time of:
7 Chest to Bar Pull-ups
7 Ring Dips
15 Kettlebell Swings 32/24kg
50 Double-Unders
–24 min cap –
Notes: These rounds should be sprints! Scale the reps and weight down to keep each round UNDER 3 minutes. This includes adjusting between rounds! Sub 200 meter run for the double unders as needed.
Advanced Conditioning: Partner Wod!
5 rounds each for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 Kettlebell Swings 32/24kg
50 Double-Unders
-24 min cap-
Notes: These rounds should be sprints! Scale the reps and weight down to keep each round around 2 minutes as needed.
Cool Down:
Couch stretch
Seated straddle
German stretch
Playing hooky on a Monday:)
The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece—in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as “technique.” Omitting them from one’s training necessarily results in only partial fitness, partial expression of one’s genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection—whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age.—Greg Glassman
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