CrossFit East Bay WOD @ Clark Kerr 091006
New CFEB Policy:
Effective immediately, strict form standards will be required on ME (max effort) workouts. Heavy lifts at the expense of bad form will no longer be tolerated. We will use weights that allow at least fair form, and no glaring discrepancies will be allowed. For those who cannot do the required form, a progression will be given. The arbitrageurs of proper form will be Daniel Olmstead and Me. The only exception will be true 1RM PR attempts by experienced (2 years+) athletes.
6PM
Track Run, Clark Kerr, Hosted by Boss Arce
Warmup jog for 10-15 minutes, then drills.
800 meters, 45 sec rest
2x400 meters, 30 sec rest in between (faster pace than 800)
600 meters, 45 sec rest
2x300 meters, 30 sec rest in between (faster pace than 600)
400 meters, 45 sec rest
4x200 meters, 30 sec rest (faster pace than 400)
Categories
Track WOD0 TrackBacks
Listed below are links to blogs that reference this entry: CrossFit East Bay WOD @ Clark Kerr 091006.
TrackBack URL for this entry: http://www.crossfiteastbay.com/mt/mt-tb.cgi/719
6 Comments
Leave a comment
Links
CrossFit FAQ
CrossFit East Bay Family Tree
Ancestors
CrossFit HQ
CrossFit Black Box NYC
CrossFit Virtuosity
CrossFit Oakland
Decendents
CrossFit Nittany
CrossFit Mariner Square
CrossFit True Blue (Grenada)
Friends
Sweatin & Snackin (Ynez)
Recommended Products:
what if you don't even have proper form using the dowel? does this mean I'm not allowed to lift at all?
FYI - This will be the last track workout at Clark Kerr track since it doesn't have any lights. We will move the track party to the Piedmont High School track effective Tuesday, 10/13.
Tomorrow's going to be fun. ;-)
how much rest will there be between each distance change. Is it just the 45 or 30 second rest that is shown above?
i guess now that I'm looking again, its both self explanatory and ridiculous
In practical application what this means is that a flat back, and hopefully no hip rise will become the norm on the deadlift.
I have a new way in mind of teaching this that I think will result in bigger safer lifts for all.
those drills sounded way to hardcore for me so I decided to run 5 miles (34:15 treadmill) and 21-15-9 pull-ups (no kip), push-ups and dips 7:41