Monday 2.14.10

The calm before.
Warm Up:  Coach's choice

SWOD: Wall Ball Shots x 2.  Max. number of reps chained together.  Any pause in the set or miss of the target means the set is discontinued. Partner up to keep track of reps and accuracy.

Metcon: "Mary".  Compare to 6.11.10
As many rounds in 20:00
-5 Handstand Push Up
-10 Pistols (any leg)
-15 Pull Ups

Accuracy, in the fitness world, is defined as the ability to control movement in a given direction or at a given intensity.  Accuracy is often overlooked in the fitness world, but if you have to lower your intensity in a workout to accurately complete a movement, then you have not yet attained a high level of fitness.  The easiest exercise to gauge accuracy is Wall Ball, as we will see in the SWOD today.   

However, any exercise has an accuracy aspect to it.  For every exercise we do, there is a Range of Motion (ROM) needed to be done to make the movement complete.  The Squat starts at standing up straight, bringing the hips below the tops of the knees, then back to standing up straight again with the hips fully extended.  Anything less is not an accurate movement and shortchanges your fitness potential, especially when going for a higher weight or for many reps for time.

Post scores to comments. cc


  1. SWOD- 10 lbs- 8rm

    METCON- MARY- 5 rds + 7 pull ups

  2. SWOD 6 with 10 lbs. Need to work on accuracy
    WOD 8 rounds plus 5 hspu's. Almost 2 rds better than last time I did Mary

  3. SWOD: 20# ball- 40 reps at 10ft. 17 reps above black board

    Metcon: Back was tight, so warmed up to 315 Back Squat, then
    315 x 10

  4. SWOD: 46@20,
    Metcon: 7+ 4 pist rxed

  5. 6 and 9 with 20lbs ball at 8ft
    6 rounds

  6. SWOD 20 # Ball 11,9 (I sucked at wall ball today)

    Metcon 7Rds + HSPU + 7 Pistols
    (1 abmat) (small box)

  7. I like the new schedule for the 4:30 starts. Im starting the CCF workout series today.

    swod: 10x2 box squats @ 85%: used 255
    floor press 3rm: 175
    metcon: 12:31 with 125 lb sh press / dips instead of pull ups.
    Complete 5 rounds for time of:

    1 Press 90% of 1 RM
    1 Strict Pull Up
    1 Press 90% of 1 RM
    3 Strict Pull Ups
    1 Press 90% of 1 RM
    5 Strict Pull Ups

  8. SWOD: 10 reps, 10# wall ball @ 10 feet
    Metcon: 5 rounds + 8 pull-ups super-scaled
    5 HSPUs - 10# plate + 3 ab mats
    10 pistols - 16" box w/help from green band
    15 pull-ups - green band