Friday WOD - 08 October 2010
Order of arrival at the box determines the staggered start on today's WOD.
Location:
"CrossFit Baseline" (modified)
One round, storm through for time:
Study as Much as You Sweat:
Location:
- ONDEG Fitness, 108 Highway 221, Choteau, MT
- (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway. Former location of Howard's Plumbing.)
- 6am
- 11am-2pm (open gym by appointment only)
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Mode
- Monostructural
- Body weight / Gymnastics
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Scorpion stretch
- Wrist stretch
- Achilles stretch
- 1 x 10:
- Push: dip
- Pull: DB high pull
- Midline flex: KTE
- Midline extend: Superman
- Hip open / close: lunge (10 each side)
- Burgener warm-up
- Clean (intro from Greg Everett's "Olympic Weightlifting" DVD)
- Clean practice while waiting for your turn on the rower. Your efforts should be directed towards increasing the weight only if you are executing proper technique.
- Note: if you are not working on wrist and shoulder flexibility and the concept of receiving the bar with the body, you simply don't understand the concept of the lift. Receiving the bar at the shoulders with elbows high is the most common obstacle I have seen in people's ability to complete this lift. If your wrists and shoulders simply do not allow the appropriate amount of flexibility, that is ok. We can find substitutions such as the dumbbell or kettlebell clean that will work for you so that you may get the benefit of lifting heavier weights in an explosive manner.
"CrossFit Baseline" (modified)
One round, storm through for time:
- Row 500m
- Squat x50
- Sit-up x40
- Superman x30
- Push-up x20
- Pull-up x10
- Continue to work on clean technique.
Study as Much as You Sweat:
- Although we don't refer to it as a "squat" clean, here is a good tutorial on the clean .
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