Max KB Swings in 4 minutes (you choose the weight)
You may have spotters on the wall if that helps you maintain the position. If you are unsuccessful at getting into a handstand against the wall, a good alternative would be to hold a loaded barbell overhead locked out.
I wanted to dedicate this workout to Amanda Miller. If you can, try and make it today and we can crush ourselves in her memory. I first read about her here on Robb's site. Previously I did not know of her. Here is a link to her online blog. I also found these videos off CF Flagstaff. One is a video of her doing a burpee fundraiser to attend the games last year, so we had to have burpees in our WOD today. The other is some highlight footage at the games.
Her story is sad (and happy I'm sure), and it made me very sad to read just a little of it.
So don't forget, it's all bullshit except for your health, happiness and the ones you love.
Daily Leader Board 1. Arnold 9 1/3 2.Tara 9 3. Ben [8 1/3] 4. Barron 7 2/3 5. Jenn C. 7 1/3
Matt F [5 1/3] Joel (4 2/3) Steve 8 (st ) Terry (8 2/3 ) Dean (7 2/3) Dani (5) JZ (7 1/3) Julie (7) Derek (6) Stacy (6 1/3) Dylan (9 2/3) Corene (7) Bill (4 1/3) Betsy (4)
On ramp
AMRAP 8 Min. 3 Front Squats 6 Dead Hang Pullups 9 Ring Dips
Erlinda (5) 5 kg Steve Q (5 1/3) 45 lbs. Duncan (6) 67 lbs.
I want to take the time to introduce you guys to the concept of lifting at prescribed tempos. We will be introducing this in upcoming programming. Here is a link that does a pretty good job of explaining the concept and some of the benefits of this type of training. Just to summarize a few points, this type of training can help us:
1.) Provide new stimulus and subsequent adaptations so that we may overcome plateaus in our lifting (both strength related plateaus and technique related issues). 2.) Lift in a very controlled and deliberate manner, emphasizing technique and getting rid of a lot of the slop in our movements that we often gloss over by using momentum in the lift (again, technique issues). 3.) Add variety and a new challenge to our training.
Realize, that when we do lift in this way, you will not be able to use the same loads that you were previously moving from point A to point B any which way. This is a much more demanding way to move the weight.
Jeremy has been introduced to tempo training through his coaching cert. w/OPT, and has been incorporating this into his programming for both his private clients and recent On Ramp Classes. I think the Open Classes will benefit greatly from the introduction of this technique and we're excited to implement a new plan of attack to give you guys the best general programming we can.
So we'll get together at 12:30 this Saturday 5/1. Again, this is a meeting for all current trainers and folks that aspire to be trainers, are logging hours and anyone interested in working with the kids as well in CF Kids.
I love the evil face next to the happy buddha face
Derek's B-day WOD!
Happy B-day again Derek!
Work up to max reps Body Weight Bench
then...
10-9-8-7-6-5-4-3-2-1 Ring Dips C2B Pull-Ups STS's (24/16)
If the lift is new(er) to you, you can just get some practice with it doing sets of 10. You can progress up to a maximal weight for your last set of 10, make sure you have a spot. If you are comfortable going for max reps BW, go ahead, make sure you have a spot.
For the pull-ups, everyone will do C2B regardless of band assist or if you do a jumping version.
Ring dips you can modulate with your feet on the ground, or with an assistance band if you have played with that. Make sure you are breaking parallel and getting full extension at the top.
I'd like to get all the prospective trainers, anyone who has been logging hours and or anyone possibly interested in becoming a trainer together for a meeting with the existing trainers. This includes CrossFit Kids trainers and anyone who may like to participate in that program as well. Can you guys post up in the comments some times that might work? Mondays and Fridays are good for me or Saturday afternoons...
200 M Run 21-15-9 Deads Power Cleans (choose a heavy weight for you and dead the same weight) 200 M Run
12 minute cut-off. If you are not finished in 12 minutes when the trainer calls time, stop working and give your # of missed reps. They will be multiplied by 10 seconds and added to 12 minutes for your score.
Sorry guys, we had some issues with getting a picture of the scoreboard for a couple days. Will rectify! Also, it' s good to keep your own journal for this reason...
Handstands
