Monday 10.25.10

SWOD: 
Front Squat 5, 4, 3, 2, 1

Metcon: 
21-18-15-12-9-6-3 reps of:

- Wall Ball (Heaviest ball possible to 10' target)

- Pull Ups

WOD Tips:

For the SWOD, warm up to a heavy set of 5 reps.  Add weight and do 4.  Add more weight and do 3.  Keep going until you get to 1 rep.  Depending on how you feel, that one rep could be a new PR, or you could just get a heavy single concentrating on keeping your form.  The photo above is how all of us should look at the bottom of a front squat:  weight on our heels, knees out, stable mid-line, upright posture, big chest, high elbows, and neutral head position.  Notice that the crease of his hips are below the top of the knee.  That is the definition of "below parallel" that we are always looking for with all of our squat variations.  If you can't hit that depth with the weight you are using, take weight off the bar until you can.  Don't be okay with sacrificing form for more weight.  In the long run your strength gains will be minimized, as will your other physical fitness qualities we are training you in, such as flexibility, balance, and accuracy,

For the metcon, grab the heaviest ball you can throw to the 10' target, and then remember the squat mechanics you practiced during the SWOD today.  All of them still apply to the wall ball!  The pull ups can be kipped, strict, in bands, and with any grip position you prefer.  It's been a while since we've done a high-rep pull up WOD, so prepare your hands before you come in.  File down any callouses, super glue any blisters, tape up, bring gloves, whatever.  Remember, ripped hands aren't some cool CrossFit rite of passage.  They're an injury that will keep you from training for a few days.  So prevent it to the degree you can!

Post weight and times to the comments section!  bc