Friday, 24 June 2011
Order of arrival at the box determines the staggered start on today's WOD.
News, Announcements, and Special Events:
Times:
"CrossFit Baseline" (modified)
One round, storm through for time:
Study as Much as You Sweat:
News, Announcements, and Special Events:
- Saturday, 02 July: the only workout on this day will be a 6am 10 mile bike ride. Get your bike tuned-up and be ready to hit the road.
- Monday, 04 July: no workouts! Join the ONDEG team for the fun run...talk with Paul about the details.
- Highland Games: June 24th and 25th at Zoo Montana in Billings. More info here. More info here also.
- Olympic Weightlifting Seminar:
with Phil Sanderson, July 9th, at Alternative Athletics in Billings.
Carpooling available...not sure yet of departure / return times.
- Big Sky State Games Olympic Weightlifting: July 16th at Alternative Athletics in Billings.
- Big Sky State Games: check out the other competions around the state.
Times:
- 6am
- 9am
- 6pm
- 7pm
- Monostructural
- Bodyweight
- DS/BM
- Wrists
- P/S/P
- Achilles
- 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 and push jerk
- 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 and push jerk 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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