Skill WOD: October 2010 Archives
Paleo Challenge One and Paleo Potluck Series One are coming, November 26, 2010. Mark Your calendars.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners:
- 50 C2B Jumping Pull-Up
- run 1 mile
- 50 C2B Jumping Pull-Up
Intermediate/Advanced/Regulars:
2-2-2-2-2-2-2-2-2-2-2-2 Deadlift @ 50% of 1RM
Focus on explosive speed on each rep.
Post impressions to comments.Mobility WOD
Want to pull something heavy off the ground, like a barbell or maybe just a big-ass rock? You're going to need your hips, and the better you can situate the head of your femur into your hip socket, the better-prepared you'll be when you set up for the lift. We've done the basic hip-socket-scour before, this is the next level, with a stretch band to distract the hip joint a little. Do it in between your deadlift sets, and see if it helps your setup position.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners:
- 50 wall-ball
- run 1 mile
- 50 wall-ball
Intermediate/Advanced/Regulars:
Today I want to integrate the mobility work with the skills work to see if we can notice an immediate benefit to greater mobility in performing a technically tricky movement: the Sott's Press.
- A. 5-5-5 Sott's Press
- B. Today's MWOD. 2 rounds of 2 minutes each leg = 8 minutes, plus a minute each on the calves = 10 minutes
- C. 5-5-5 Sott's Press
In part A, I want you to find a weight that is difficult for you. Do you feel more stable in the second round of Sott's presses after opening up the hips a bit? Can you put up more weight than you were able to in the first round?
Post weights and impressions to comments.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)
CoCo CrossFit (DRG)
Friends
Sweatin & Snackin (Ynez)
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