One of our favorite members and one of the OGs, Christy. Looking good girl!
Weak of Emphasis (WOE)- Precision Define- the quality, condition, or fact of being exact and accurate. Why is this important? It helps quantify data collected and Bottom Line: We get to see how much we improve overtime. We sometimes are too hard on ourselves. We might look in the mirror and say, 'I haven't changed,' or 'I haven't gotten skinnier!' Forget all that! We're only concerned about if you have gotten faster, stronger, more confident and quicker. That whole issue about getting thin or toned will happen naturally after focusing on the important parts. We encourage everyone to take the time and write their results after each WOD (Workout of the Day), strength session and thoughts after each weak of emphasis. Precision on rep schemes and rest times gives us data on how fast an athlete recovers or fatigues. Everyone has been doing a great job and continue to make great progress. Let's hit it hard this week! If you're having trouble getting motivation watch the story about this man and than ask, 'What was I complaining about?' Click here. Stretches- Deep squats with increase range of motion (ROM) at the hip flexors. Strength- Week 3 of King of Squat* If athlete needs attention on a certain motion focus on proper form in Front Squat and Back squat 2X18 with an empty bar to increase proficient in both movements. CrossFit Hagerstown WOD for 11.25.13 Every Minute on the Minute (EMOM) 7 minutes 6 Burpees within 30 seconds. Remaining 30 seconds. If an athlete performs 6 burpees in 30 seconds athlete performs jumping jacks until the next minute. If an athlete does not perform 6 burpees in 30 seconds athlete performs static hold in plank position. If athlete continues to fatigue after each minute change static hold position to wall sit, v-up hold, plank with elbow ext, etc. etc. Three Minute Rest 3 Rounds 12 DB floor press 8 DB snatch (each arm) 12 DB Bent over row in plank position 8 DB Goblet Squat Rest exactly 60 seconds after each round. Mentally note what round and action was the hardest for you. *Wait what is the King of Squat Challenge? It is based off an Old School Program. Here's How It Works: To start, select a working weight of 75% of your bodyweight. It's better to start too light than too heavy, as we'll be adding weight every time you lift and your form is more important than the amount you lift. Take 60% of your working weight and put that on the bar for 2 sets of warm ups. If you don't have the exact plates you need, just get as close as you can. For example, if you weight 180 lbs, your working weight will be 135 lbs (180X .75) and your warm up weight will be 85 lbs (135X .60 rounded to fit available plates). You'll do 2 sets of 10 squats at the warm up weight, and then 1 set of 20 reps at your working weight. After you've finished your squats you'll do 1 light set of 20 pullovers using a 15 lb-20 lb dumbbell or plate on swiss ball.
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