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| Alan rowing in a lonely looking gym |
Metcon: Complete as many rounds as possible in 20 minutes of:
-5 Toes through rings
-10 Push Ups
-15 Medicine Ball Cleans
Post rounds to comments. cc
Showing posts with label sledge hammer. Show all posts
Showing posts with label sledge hammer. Show all posts
Thurday 5.19.11
Metcon: Complete as many rounds as possible in 20 minutes of:
-5 Toes through rings
-10 Push Ups
-15 Medicine Ball Cleans
Post rounds to comments. cc
Wednesday 2.16.11
For the SWOD, ask Jamie, she'll move the tires for you. This is Jamie lifting Tire # 3 (200+ lbs). This was after she already lifted it 3 times and we made her do it again for the video!
Warm Up: Burgener Warm Up, Clean style
SWOD: Sledge hammer practice: 20 both, 20 left hand, 20 right hand. Must cover white dot. Accuracy counts, before speed or intensity. If you miss the white dot, you must keep going. Partner will count for you.
Metcon: "Rolling Thruster"
30 reps for time:
135/95 lb Barbell Ab Rollout, followed by a Full Squat Clean, into a Thruster with hands on bar entire rep.
You can see a demonstration of this workout at this link.
During the SWOD, we are working Accuracy again (make up for Monday!). During the Metcon, we are working on several general physical skills; power, strength, speed, coordination. Not the least of these is also Agility, defined as the ability to minimize transition time from one movement pattern to another. We are moving between three different distinct exercises across two planes. The barbell is moving from a full overhead position on the horizontal plane, to a full overhead position on the vertical plane.
Post times and weights to comments. cc
Saturday 2.27.10
Here's a good photo demonstrating the difference between the pulling stance, or jumping stance, and the landing stance for the Olympic lifts (the clean and jerk and the snatch).
SWOD:
If you missed it yesterday, do The Compound Total.
Metcon:
If you did the total yesterday, today's WOD is borrowed and modified from Diablo CrossFit and is called "Difference of Opinion Gone Bad", which is a slightly less intense version of "Fight Gone Bad".
3 Rounds counting total reps as your score:
-1:00 of Rowing (count total calories as your score)
-1:00 of Box Jumps (24"/20")
-1:00 of Sledge Hammer Strikes on the tire (12 lbs/8 lbs)
-1:00 of Push Presses (65/45)
-1:00 Rest
WOD Tips:
For the SWOD, only do the total if you didn't get to do it yesterday. There is no metcon for those doing the total. See the link for The Compound Total for a complete explanation.
For the metcon, you will have to do some rep counting in your head as you train. This will help you maintain focus and awareness while fatigued, which is something that most untrained folks cannot do. Because we have only two rowers, you may have to start at box jumps. Make sure you're using the rx'd box height on these guys and gals! For the sledge hammer strikes, use the tire and each strike should be as hard as possible. Find a focal point on the tire and try to hit it every time. The push presses are light, and they're meant to be, so really get after them.
This WOD will wrap up our first four weeks of training at The Compound. I know I've personally seen some great gains from myself, and I've seen a lot of you guys hit a lot of PR's as well. Keep up the great work! Train hard during the next cycle, recover intelligently, and let's all see our Compound Total score go up next time!
Post your results to the comments section! bc
If you missed it yesterday, do The Compound Total.
Metcon:
If you did the total yesterday, today's WOD is borrowed and modified from Diablo CrossFit and is called "Difference of Opinion Gone Bad", which is a slightly less intense version of "Fight Gone Bad".
3 Rounds counting total reps as your score:
-1:00 of Rowing (count total calories as your score)
-1:00 of Box Jumps (24"/20")
-1:00 of Sledge Hammer Strikes on the tire (12 lbs/8 lbs)
-1:00 of Push Presses (65/45)
-1:00 Rest
WOD Tips:
For the SWOD, only do the total if you didn't get to do it yesterday. There is no metcon for those doing the total. See the link for The Compound Total for a complete explanation.
For the metcon, you will have to do some rep counting in your head as you train. This will help you maintain focus and awareness while fatigued, which is something that most untrained folks cannot do. Because we have only two rowers, you may have to start at box jumps. Make sure you're using the rx'd box height on these guys and gals! For the sledge hammer strikes, use the tire and each strike should be as hard as possible. Find a focal point on the tire and try to hit it every time. The push presses are light, and they're meant to be, so really get after them.
This WOD will wrap up our first four weeks of training at The Compound. I know I've personally seen some great gains from myself, and I've seen a lot of you guys hit a lot of PR's as well. Keep up the great work! Train hard during the next cycle, recover intelligently, and let's all see our Compound Total score go up next time!
Post your results to the comments section! bc
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