02 Dec 08
Tuesday
WOD
Power Clean (as heavy as possible)
1,1,1,1,1
Finish with on the minute every minute with
5 Pull-ups (First five minutes)
5 Ring dips (Last five minutes)
So each minute do 5 pullups and rest the remainder of the minute, repeat the same with the ring dips. If this is to easy just up the reps. Hopefully, that's as clear as mud.
skip to main |
skip to sidebar
Labels
Blog Archive
-
▼
2008
(132)
-
▼
December
(23)
- 01 Jan 08ThursdayWOD10K Run
- 30 Dec 08WednesdayWODFor time:800 meter run50 Knee...
- 30 Dec 08TuesdayWODFind your 15 rep max for the Ov...
- 29 Dec 08MondayWODComplete as many rounds as possi...
- 26 Dec 08FridayWOD5 rounds for time:5 reps of Dead...
- 25 Dec 08ThursdayWODRESTMerry Christmas everybody,...
- 24 Dec 08WednesdayWODFor Time:400 meter run25 Pull...
- 23 Dec 08TuesdayWOD4 rounds for time:Rest 3 minute...
- 22 Dec 08MondayWODIn 20 minutes complete as many r...
- 19 Dec 08FridayWOD"Test Day"400 meter run for time...
- 18 Dec 08ThursdayWODSnatch practice (do not exceed...
- 17 Dec 08WednesdayWOD4 rounds for time:400 meter r...
- 16 Dec 08TuesdayWOD5 rounds of 5 reps (2-3 minute ...
- 15 Dec 08MondayWOD3 rounds for time:50 24 inch Box...
- 12 Dec 08FridayWODFor Time:3 Rounds of 21,15,9Fron...
- 11 Dec 08ThursdayWOD5K Run or Row
- 10 Dec 08WednesdayWODFor time5 Rounds10 x Deadlift...
- 09 Dec 08TuesdayWODBack Squat 5 rounds of 5 reps (...
- 08 Dec 08MondayWODFor Time:800 meter run50 x Thrus...
- 05 Dec 08FridayWODFor Time:3 RoundsRow for calorie...
- 04 December 08ThursdayWODShoulder Press1,1,1,1,1Pu...
- 03 Dec 08WednesdayWOD"This is gonna hurt"5 rounds1...
- 02 Dec 08TuesdayWODPower Clean (as heavy as possib...
-
▼
December
(23)
7 comments:
Uh, what?
H.
TEST POST
Mike, today was an interesting day. Everyone at Team 6 hit new P.R.s. Mike hit an impressive 225# while I used my "Advanced Ninja Mode" to knock out 160#. And then there was Becca. She awed us all with a 90# reverse moon walk clean/90 degree back bend weight toss. Clearly an olympic gymnist technique of the highest calibur.
Perfect for you tube. This was actually a great workout to loosen up my back from all those dead lifts yesterday.
H.
Oh, no...I was a mess. I mean a big one. And it started so innocuously. I even thought, for a brief moment, that I was going to be relatively good at this. I got 85# up without too much trouble, and I didn't even blink when we added 5 more. I thought, "no problem." But there were many, many problems. I have multiple bruises just below my clavicles from all the times I managed to sumo deadlift the stupid bar, not get under it, let it hover near my chin for a second, then have it crash onto my chest before dropping it on the floor. And yes, then there was the half retarded back bend, moon walk, weight dropping. I think I scare poor GNC. I am sure that I am his greatest liability every single strength day. I am glad we have no photographic evidence and/or video footage. Seriously, this might have topped the broad jump slamball day. Yep, I was "special".
Wabbitt
Hey Mike--
So the Wabbitt and the Hound have already alluded to the strange power clean technique used by the Wabbitt. She can get the weight plenty high enough, but just can't get under the bloody bar! So I have to ask, any coaching advice for getting her under it? I was going to direct her toward the Crossfit main site for the demo videos but I wanted to ask you as well.
--GNC
GNC,
The Wabbitt is a real "special" case and will advance your coaching skills to a new level:)First, have her focus on only one thing, second make that one thing elbow turn-over.
A good drill is to have her practice without a bar and have her jump and get those hands up as fast as possible. Then tell her repeatedly she's moving too slow and that her slow movement reminds you of old people copulating. Drill, drill, drill, super fast elbow turn-over. Hope this helps, if nothing else you will get to harass her for an hour. MP
You boys are not nice--not nice at all. I'm going to start my own site, and call it "Crossfit Extreme Stretching Class." It might be the only way that I get to be a crossfit ninja, and not just the Half-Retarded Wabbitt.
Post a Comment