Weak of Emphasis- Note taking, with an emphasis on noticing fatigue, and rep schemes for success.
Why is this important? Without taking notice of problem areas or taking notes on which round, rep, or range of motion, you cannot identify what you need to work on to become stronger. I know, sometimes admitting you're not perfect can be difficult. Seriously: for years I wouldn't work on gymnastics because I felt that if I excelled at another portion in CrossFit, I would be all right. That is incredibly shortsighted. At CrossFit Hagerstown, we strive to help you in progression. Don't be afraid and just take some notes down after the WOD. You might find out you are doing better in certain areas than you thought.
CrossFit Hagerstown WOD for 9.30.13 Weightlifting- Push Press 3X5 Beginners- Perfecting Rack Position
"How do you Feel?"
30 Second T-Rex Plank Position or Floor Bench Press Position with 95 lbs (locked in elbow extension)
-Then Immediately -
3 Rounds
10 Med Ball Push Ups
20 Crab Walks
Time:
30 Seconds Hold Squat of Goblet Squat in Bottom Position
-Then Immediately-
3 Rounds
10 Board Jumps
20 Jumping Lunges
Time:
30 Seconds Mountain Climbers or 30 Seconds Thrusters w/sandbags
-Then Immediately-
1 Lap RUN (1 Baseball field)
Wait until everyone comes back. 1 minute Rest. Repeat 2 more time.
