14 mins:
30 Box Jumps, 24/20
10 Push Press, 95/65
20 Box Jumps, 24/20
20 Push Press, 95/65
10 Box Jumps, 24/20
30 Push Press, 95/65
For the remainder of the 14 mins…
BURPEES
7-17-12
Clean & Jerk
Max Effort:
Clean & Jerk
~then~
12 min:
Row 2K
For the remainder of the 12 mins…
AMRAP, Clean & Jerk, 135/85
7-14-12
Skill Work:
Wall Walks
WOD:
3 rounds for time of:
10 Handstand push-ups
20 Pull-ups
50 Double-unders
7-12-12
Rest Day
or
Goat Day
What’s your GOAT?
The “Goat” concept is simple. A “Goat” is an exercise or movement you suck at, hate, or both. This can include anything from running, thrusters, handstands, or stretching your hamstrings. The point is, we should work harder at the things we suck at instead of always trying to improve what we’re already good at. Spending some time during your warm-up or cool-down to improve some of your “goats” will make a HUGE difference in how fast you progress! However, Thursday is the day to specifically work on your “Goat”. How do I do that? Simple. Know what you want to improve on before you come to the box. Select two or three exercises, at most. Try to keep them gymnastic specific. You can easily add a weightlifting element to break up the workout a bit, but keep the load at a light to moderate intensity. An example would be, 50% of your deadlift if you wanted to put deadlifts in your WOD. NOW, using your two to three exercises, put them in a 21-15-9 format or a 15 minute AMRAP with 5-10-15 reps, or something that is manageable. Please ask me and I will help you do this so that it makes sense.
Lastly, spend some time doing some mobility rehab. Spend time on the foam roller, lacrosse balls or use the bands for some more creative stretching. Again, Mobility WOD and Gymnastic WOD has tons of useful resources.
7-11-12
5 rounds for time:
6 Muscle-ups
12 Burpees
18 Wallballs, 20/14
The sub for muscle-ups is pull-ups and ring dips. For every one muscle-up, perform 3 pull-ups and 3 dips. So, instead of 6 muscle-ups, the sub will be 18 pull-ups and 18 dips.
7-10-12
Clean Work:
3 Position Pull X 3 – Floor, Hang, High-hang
~then~
Every minute on the minute for 12 minutes:
2 Power Cleans
7-9-12
“Helen”
3 rounds for time
Run 400 meters
21 Kettlebell swings, 53/35
12 Pull ups
Rest, then…
3 rounds, NOT FOR TIME
10 Sotts Press
3 Handstand attempts
7-7-12
8 AM WOD
15 minutes practice: Snatch
~then~
12 MIN AMRAP
15 OHS, 95/65
15 Clapping push-ups
—————————–
9 AM weightlifting:
+ Full Snatch
+ Heaving Snatch Balance: 5 X 2 (start with 70% of Snatch weight)
+ Snatch Pulls: 5 X 3 (Heaviest possible with good form)
Today is our first 9 am weightlifting class. Sara and I still want to do the Nutrition Talk on Saturday’s at 9 am, but we will have to hold off one more week. Again, I encourage everyone interested in doing the Whole 30 to check out the Whole 9 website or the book, “It Starts With Food”.
7-6-12
For Time:
Run 400m
100 Double-unders
Run 400m
75 Double-unders
Run 400m
50 Double-unders
Side Note
Great work to everyone that took advantage of yesterday’s Rest/Mobility/Goat Day. This is an opportunity to focus on what you as an individual would want to improve on, or pay a little more attention to a particular problematic area. I highly suggest that you visit www.mobilitywod.com or www.gymnasticwod.com for tips and ideas on how to improve you gymnastic capability or perform some self-maintenance.
I received some great feedback from Nick, Spunky and Jodi today regarding this change in the programming. Nick expressed that he was skeptical at first by actually stating that he thought it was bullshit. However, after spending about 45 minutes doing some mobility work on troubled joints and tight muscle areas, he said that it was just what he needed and was ready to hit the next WOD at 100%. Jodi was pretty beat up after yesterday’s HERO WOD and after a couple weeks from being away from Virtus. The 30+ minutes we spent going over IT band tightness, lower-back soreness and shoulder work really helped to get her back on track with less soreness. Spunky and I had a great conversation on how to make the most out of these Thursday recovery days. My suggestion is to, 1) perform the warm-up in order to promote blood flow through the tissue, 2) perform 15 to 20 minutes of mobility work (foam roller/stretching) on areas that are pretty beat up from the past three days or week, and 3) target a particular weakness (exercise) to practice for 15 to 20 minutes.
If you follow this basic protocol every Thursday, you will see yourself continue to make progress without having any physical set-backs. Recovery and self-maintenance are critical to overall function and fitness. My intent is to allow you to continuously make improvements. Because CrossFit is broad and general by design, I cannot hone in on any one weakness per athlete. This is your chance to do that. Again, if you ever have any questions or need coaching in any area, that is why I am there.
