Before everyone waltzes in on wednesday and begins to set some personal records we will discuss and go over how to be properly warmed up for a maximal effort lift. Some things to think about are...
1 How many warm-up sets should i do?
2 What weight should these sets be at?
3 What weight should i choose to start at?
The point being i do not want you to walk in off the street and try to pull a 400 lb. deadlift or a 200lb. press. A warm-up will be posted on the board and you should plan on it taking around 20 mins. to complete. The warm-up will not be difficult or taxing but it will prepare to lift some heavy weights over the hour long period on Wednesday. If you want to see gains in performance take a few minutes to prepare your self before you even walk into the gym.
After the warm-up......
For Time
3 rounds of
400 m Run
30 KB Swings (1/1.5 pood)
Post WOD= Glute Ham Raises 3x5 (either with the assist of a partner or a band)
Over the next few weeks we will be working on some additional exercises that will focus on making you stronger and more flexible. Doing these properly will aid you in gaining strength. This short video is a great example of what the internet has to offer.
Glute-Ham Raise from Patrick Cummings on Vimeo.
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metcon: 9:49 Rx. KBS @1.5 pood destroyed me.
ReplyDeletepost: 3x5 GHR
9:58. Unbroken on all the swings. Need to take it to the next level and starting pulling the weight down for swing faster times. And commit to some occasional runs during the week...
ReplyDeleteErr, meant to say 8:58.
ReplyDelete8:42 @ 1.5 pood. KBs were brutal.
ReplyDelete9:58 #26 unbroken. should go heavier. 5,3,3 strict pullups,
ReplyDeleteMetcon: 8:13 as Rx'd
ReplyDeleteAll KB swings unbroken. Runs were a bit tough after the weekend.
1x5 GHR, 2x5 75# good mornings
Metcon: 8:24 with modifications.
ReplyDeleteToday I only did 200 meter runs. I'm coming off of a foot injury and dealing with sore knees, so this felt like more than enough for me.
KB #15. I will try more weight for these next time.
Also did 5 hip extensions instead of GHR.
I was the slowest in my group, but I actually wish there was a 20 pound kettle bell. 15 was too light and 25 was too much for that many reps.
ReplyDeleteI remembered Kurt wrote this article and wanted to re-post it in case anyone missed it.
ReplyDeleteGood shit for the upcoming Total:
http://www.crossfitchicago.com/archives/3611