Wednesday, April 25, 2012

April 25, 2012 WOD

Now that we've done the CrossFit Total, we'll take a few days off from Wendler, and work on some Oly lifting. We'll resume the Wendler progam on Monday and get a fresh start with new numbers. Anyone who needs the Wendler spreadsheet let me know and I'll email it to you.

Today's Skill/Strength Work:

Hang Squat Clean 5 x 5

Conditioning:

One minute drills. Max reps in one minute of pullup, pushup, situp, squat. Two minutes rest in between exercises.

I'm going to harp on standards big time today, as all of today's movements are frequently shortened, and performed with an incomplete range of motion. I want to stress that the white board is sacred. The concept of Rx'd is also sacred and should be taken very seriously. All of us are hopefully pouring  heart and soul, blood and sweat, into these wods, and we want to believe that if we get beaten, we get beaten fairly. I can take a fairly administered beating. I can respect a legitimately superior opponent. It motivates me to go and work harder so at some point I can return the favor. Let's all do our absolute utmost to hold ourselves to these standards. It's vital. It's an honor system. 'No rep' yourself and be proud to do so. When any gym member looks at the SeaCity white board, there should be an automatic understanding that the scores, times, performances, and records represented are all absolutely legitimate.  

Pushup flaws:
  1. Incomplete range of motion at either the top or the bottom, or often both.
  2.  Failing to lock out the elbows at the top is a common occurrence. 
  3. Failing to descend until the chest actually touches the deck is also common.
  4.  Failing to maintain a rigid planked body from head to toe.
  5. "Worming" the body up and down in some kind of undulating motion is both disturbing and is indeed a form of cheating. It doesn't matter if it's unintentional, it still reduces the workload, and can't be compared to a correct pushup. 
Squat flaws:
  1. Incomplete range of motion at either the top of the bottom, or often both. 
  2. Failing to come all the way up is as common as failing to descend to parallel.
  3. Incomplete knee extension (even in the presence of complete hip extension)
Situp:
  1. Not touching the ground either behind your head or past your toes. 
  2. Allowing your feet to come off the ground (if doing butterfly).
  3. Not getting a full range of motion in one fashion or another.
Pullup
  1. Incomplete range of motion at either the top of the bottom, or often both. 
  2. Not actually getting your chin over the bar.
  3. Not actually dropping down until the arms are FULLY extended.
The Day's Results


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