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Friday May 11, 2012

Nice to see so many graduating up to a heavier kettlebell yesterday!

The weekend is upon us! Best of luck to all the Rocky Point CrossFitters taking part in the Spartan Race tomorrow!

Don’t forget about our new additions to the weekend schedule:

Saturday: 9AM and Noon Group WODs (It’s a rest day and I have already started devising a partner WOD ~ muwhahaha)

Saturday: 1PM MobWod with Errol – Errol takes you through a mobility wod to find those tight areas and gain flexibility.

Sunday: 11AM Group WOD with Ty

Sunday: Noon – Our very first yoga class led by CrossFitter and Yoga Instructor Spenser Lee. The class will be for newbies and vets alike. A great atmosphere to learn.

Again, both the MobWod and the Yoga class are free to Rocky Point members.

Today’s Workout:

Please scroll to the bottom of the post for important tips for this WOD

Fitness

Three rounds of:
185/95-115 pound Deadlift, 7 reps
7 Dips and pullups
then,
Three rounds of:
21 Wall ball shots, 14/10-14lb ball
21 Toes-to-bar
then,
10 foot Farmer carry, 50/35lb dumbbells
28 Burpee box jumps, 20” box
100 foot Farmer carry, 50/35lb dumbbells
3 Muscle-ups (or progressions)

Performance

Three rounds of:
275/175 pound Deadlift, 7 reps
7 Dips then pullups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 75/50lb dumbbells
28 Burpee box jumps, 24” box
100 foot Farmer carry, 75/50lb dumbbells
3 Dips then pullups

RX

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345/225 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20/14lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100/75lb dumbbells
28 Burpee box jumps, 24/20” box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Safety tips for high rep heavy deadliest.
1.  Only lift when your back is perfectly set.  If you are doing tap and go (and should if you are going for time) breathe at the top of the rep.  Do not try to breathe while lifting.  If you breathe out at the top, pause and breathe in as well.  Consciously set your back then continue.  Hold your breath through the entire rep!
2.  On the decent, keep the bar close to your body.  One of the primary problems we see is people starting the decent by shoving their knees forward.  This shelfs the bar, allows it to move away from the body, and pushing the combined center of mass away from the body.  As the bar crosses the knees the bar drops precipitously.  Often jerking the lower back into flexion.  This is not a huge problem in a lightweight workout like Diane, it can create havoc and injury using a heavy weight.

Efficiency tip for the wall ball toes to bar portion
1.  there is almost never a reason to break 21 wall balls.  Its all mental.  Don’t drop the ball.  Do not receive the ball in the squat position, allow the ball to touch your out stretched finger tips while in the standing position.  Guide the ball to your shoulders as you descend into the squat. On the other side, for the average person, multiple sets of 21 toes to bar will need to be broken or you will find that you simply are standing staring at the bar due to muscular failure.  If you think you can get through the workout breaking the T2B into sets of ten half that number, get off the bar shake your hand and get right back up.

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