CrossFit East Bay WOD @ GWPC 090528: Flex Strength

By Maximus on May 27, 2009 10:38 PM | Permalink | Comments (7) | TrackBacks (0)

lulu team night, June 2nd, see previous post for details.

WOD 090528

Flex Strength Day:

Everyone: 3 sets Max Rep Pull-Ups/Max Rep Push-Ups. There is no break between the pull-ups and push-ups. Rest 3 minutes between sets.

Plus:

Option "A"

Clean & jerk 3-3-3-3-1

Option "B" (Team CFEB and whoever else wants to)

Pick one or two slow or fast lifts or movements you need work on and do three-five work sets of each. Consult with me for guidance if needed. Alternate: Run 5K for PR.

Post lifts, loads, reps, etc. to comments.

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7 Comments

By Polly on May 28, 2009 4:55 PM

Nice Max. So many awesome things in one picture...

By Chuck

on May 28, 2009 9:02 PM

We gotta start doing some PNF stretching. Hamstrings and shoulders for me. Takes a partner. Look me up after a class if you want to try.

By Maximus

on May 28, 2009 10:47 PM

Chuck PNF is all good, but I would also recommend backing way off on weight and speed and getting full ROM. I actually do not believe stretching is neccessary in in general if you do the movements through a full range of motion. I basically stretch not at all, and I am quite flexible, much more so that most people. All about the ROM.

By Chuck

on May 29, 2009 8:09 AM

Yes, traditional stretching is dead. Kelly Starret calls PNF a 'non-stretching' way to lengthen muscles. His demo is in the Crossfit Journal article Midline Stabilization Part 7: PNF demo.

By Maximus

on May 29, 2009 10:29 AM

PNF = proprioceptive neuromuscular facilitation. Lots of Danzan Jujitsu guys are into this.

By Joe P on June 1, 2009 2:22 PM

Max, 5 more steps on your hands and you can get one of those monster apple fritters at Dream Fluff.

By Maximus

on June 1, 2009 4:29 PM

What is dream fluff??