WEDNESDAY. JULY 6. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
PRESSES
WALL BALL 2.FER.1'S

3.WOD
RDs             L-PULL UPS          WALL BALL 2FER1s           BURPEES
 1)               10                             4                                            10
 2)                8                              8                                             8
 3)                6                             12                                            6
 4)                4                             16                                            4
 5)                2                             20                                            2


*Post total time to complete in comments.
*SCALED VERSION POSTED ON WHITEBOARD.

*** A couple of my athletes have asked if wearing a belt during heavy lifts is Crossfit approved. Well after watching countless regional and competition footage it appears acceptable. That being said, I've been reading the CF Journal Since 05' and know that the ultimate intent of Crossfit is training for the un-knowable. If I can't lift something without assistance then I don't want to lift it. To me functional fitness is real world application, if I need to lift something heavy out in the "real world" I will not always have a belt around to use. If you agree with that, you agree with me.
Therefore I really would prefer my athletes to keep it real... real Crossfit!! Use of a belt will hinder your abdominal strength gains (in absence of a belt that is the abdominals main function during the deadlift or squat *Midline Stabilization). Obviously somethings make sense like taping your hands when they are torn. I'll leave you with a few quotes from the journal articles I've read.

"Almost invariably, the unnecessary use of equipment interferes with the development of the integration of systems because of the imbalance in strength it causes, which in turn directly interferes with the expression of skill." -Rip


"Gloves are used by serious lifters only in the event of a skin injury to the palm of the hand that a glove would allow to be trained around. Under no other circumstances do I want to see a glove on anybody." -Rip


 "Squat shoes are the single most useful piece of personal equipment you can own, and the only one that is really, honestly necessary."-Rip

 *UTILIZE WHATEVER GRIP YOU LIKE. PALMS FACING AWAY IS TOUGHEST AND SHOULD BE WORKED TOWARDS.

*ON EACH BURPEE MAKE SURE TO FULLY EXTEND THE HIPS (RIGHT PIC), ALSO YOUR TRYING TO REACH A HEIGHT OF 12" ON THE JUMP AND CLAP. MAKE THE EFFORT!!

**WALL BALL 2 FER 1'S ARE AWESOME!! LOL

                                                *TODAYS WHITEBOARD(RIGHT SIDE)*