photo via http://en.wikipedia.org/wiki/File:Tri_swim_bike_run.jpg
WOE (Weak of Emphasis)- Plyometrics. Plyometrics are exercises designed to be explosive and quick to improve fast twitch muscle fibers which improves the athletes- speed, quickness, and strength. Examples of such exercises are- Box jumps and clapping push-ups. Strength- Push Press 4X5,3,3,1 At CrossFit Hagerstown, we try to prepare you for any sport or task or may be faced with. Yes, being a triathlete is great. But what if the athlete had to keep going until someone else told them to stop? What if you had to run while carrying someone or a heavy object for the duration? That's right, no matter what the task, we try to train you for unexpected. Today is the first buddy WOD!!!!!
Defination- A triathlon is a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines.
Wait: what is a 'Buddy WOD'? You are going to be paired with someone else during the entire WOD and you both have to work together to finish the task. This way it helps everyone to branch out and meet new people at the box.
CrossFit Hagerstown WOD for 1.7.12
'Triathlon'*
Rowing/20 Turkish Get-ups
Biking/20 Ring Pull- Ups or Ring Rows
Running/ 20 Box Jumps or Tuck Jumps
*Each team will complete each station for two Rounds before heading to the next stage. During the buddy WOD, one athlete will do a continual task (i.e. rowing, biking or running), while the other member completes a tasks for a certain amount of reps. Once the reps are completed the athletes switch positions and the same number scheme is completed. The team will complete 2 rounds or both tasks TWICE before going to the next station.
