Thursday, March 20, 2014
WOD 140320
As athletes we need to know our movement is good. We should not need a judge whenever we do a WOD, defeating the purpose. I've messed around with this the past few days and to those of you that I've tested I wasn't picking on you I just had to choose someone and there you were:) I stopped observed and after the athlete had completed their reps I informed them of my findings. Needless to say they were not entirely happy but in order to to this stuff you need to be your own mirror at times because you do not always have a coach to follow you and say What in the hell was that?!? Know that you've earned every rep.
CrossFit Open WOD 14.4 Viewing Party tonight at 7:pm. Be here to see it broadcast live and then be one of the first people in the world to take it on.
Who wants to join CrossFit Green Bay? We now have many options when coming out of On Ramp form a less intense environment CFGB Lite coached by our Masters Athlete Theresa Rosenquist and our Endurance Program coached by Nick Burgraff, for all you runners curious about CrossFit. Now is the time to Join CFGB and take hold of your health and fitness.
Happy Thursday you supple son of a guns!
With a 60 minute running clock
:00-:10 Shuttle Run 100m/25 Double Unders/200m Row
:10-:20 Shoulder Mobility (Thorasic)
:20-:30 10 Flat Footed Snatch(HH,H,F)/10 Burpees to 12 Reach
:30-:40 Quad Smash!
:40-:50 5 Hand Stand Push Up(deficit preferred)/10 Knees to Elbow/ 10 Hollow Rocks (Back and forth equals 1)
:50-1:00 Partner Barbell Achilles/Calf Roll
Notes: First 10 Minutes intended as fast as you are able
Flat Footed Snatch I want you to do your damnest to keep your feet planted. Feet stay in receive position entire time and this drill is meant to work on speed under the bar. First round at High Hang next at Hang and if you get to the third from floor or mid shin, you should get there.
Work on efficiency of Burpee to target ie. head position, foot work on the jump or anything you can see that makes you able to to them faster and not expend that much more energy.
