Category: WOD

“Reebok CrossFit 3D Sidewalk Art Sets Guinness World Record“

Today was a long day spent switching out all the lighting fixtures in the box. It was a day well spent. You’ll “see” the difference tomorrow! No more blurry pics at night!

Notes:

Later this week will be a limited schedule to allow for everyone to be thankful for stuffing their faces. Please read below and plan accordingly.

• Thursday 11/24 we are CLOSED for Thanksgiving
• Friday 11/25 we will have one class at 1030. All other classes are cancelled. Come burn off the turkey, stuffing, gravy and pumpkin pie.
• Saturday 11/26 we will have our regular 0930 Main Class and 1045 Advanced RX Class

 Debra and Jim taking vacation pics CrossFit style:

Here’s video of the record breaking sidewalk art:

For Time:

10 Front Squat (135#/95#)
1 Rope Climb (15′)
9 Front Squat  
1 Rope Climb
8 Front Squat 
1 Rope Climb
7 Front Squat 
1 Rope Climb
6 Front Squat  
1 Rope Climb
5 Front Squat 
1 Rope Climb
4 Front Squat  
1 Rope Climb
3 Front Squat  
1 Rope Climb
2 Front Squat  
1 Rope Climb
1 Front Squat  
1 Rope Climb

* Sub 2 Supine Rope Climbs or 5 Supine Ring Rows per Rope Climb

Results

View this photo
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WOD Demo with Chris Spealler – video [wmv] [mov]

Question of the day: What could make this WOD any cooler? 

Answer: A mustache

Trapper aka “Man of Action” doing Movember and MoBros everywhere proud:

Scaled. It’s not a bad word. It’s essential. It’s smart. It’s also how you stay safe and avoid injury while learning technique, body position, build up strength, and get to “RX” faster. While everyone chases the sexy RX for a WOD, it’s important to know when and why to scale. In our box I think we do a very good job of scaling, self-scaling, and moving well. I also think we foster an environment where scaling is encouraged and essential for all CrossFitters at some point. This afternoon I was able to observe some examples of different types of scaling and situations that needed it. Coach Mark and I talked about programming the WOD for Saturday that allows the objective I had in mind but still allows for scaling options. I also heard some questions that led me to reflect on the subject of scaling in a workout. 

Consider some of the reasons to scale.

1. Are you hurt? Scale it, substitute something else, or rest and recover. 
2. Are you pushing a load or weight that is at your limit; as in your 1 Rep Max limit? Then today is not the WOD to attempt 45 to 100 reps of them. Drop the weight and go with something that is in line with what you can do safely. 
3. Are you new? Scale it, build up the experience and work capacity. Be patient.
4. Are you attempting multiple exercises in a workout that when combined will be sure to reduce you to either a heap on the floor by round 2 or have you moving at what feels like an underwater marathon? This is when you need to realize that getting your first pull-up or handstand push-up before the WOD doesn’t mean you will suddenly be able to knock out 100. 
5. Are you just not “feeling it” today? No prob, lighten it and do your best. Then eat well, roll out and rest.

For all of these scenarios, find a range that you know you can do or may be slightly more than the last time you did it but where you can still maintain proper form, range of motion, and intensity that is ideal for the workout.  If the workout is designed to be 10-15 minutes on average, then scale to keep it that way. A lighter barbell for example to make up for a slower rope climb technique is not only smart training, it’s ideal if it prevents you from zombie-walking through the WOD. Every workout of the day has an ideal time duration in mind. Even if you can lift something or do a few solid reps of an exercise, if you end up in a range far outside of the intended target realize your intensity is lower and your power output is muted. This impacts your progress. A perfect example would be “Fran”. This workout of 45 total reps of Thrusters and Pull-ups should be sub ten minutes and ideally 5-8 minutes. If you finish far over it, note for next time to drop the weight, grab a band and move faster. 

As the athlete I know it’s tough to have to scale mid-workout. I also know how hungry a goal can make you such that wanting to do that workout with the weight or movement at any cost can fire you up. Balance that with the potential for injuring yourself and ending up taking off several days, weeks, or months from training and ask yourself is it worth it? Consider setting up a strategy for a new movement in advance of the WOD. For example, if you just got RX handstand push-ups, then start each round in a workout with a RX rep or two and then move to the scaled movement. Over the course of the workout you’ll squeeze in several reps at various states of fatigue and build on that skill. Or if it’s a barbell, use the PR plates to add something sensible.

Lastly, when your coach suggests you scale or change something, weigh that input with why they are asking it. Especially when it is during the WOD. We have your best interest at heart, believe me we want to see you smoke the WOD but we also don’t want you taking unneccessary risks and getting hurt. Our job is to help you move correctly and efficiently, so when a cue is being offered it means you need to make an adjustment. Don’t beat yourself up, embrace it and watch how quickly you get stronger, fitter and faster. Rock on Squatches!

Notes:

Normal class times Saturday (0930 Main Class / 1045 Advanced RX Class)

Strength WOD:

5/5/4/3/2/1/1/1
Overhead Squat

Checkout WOD:

Partner up and complete 3 Rounds for time of:

250m Row
Max Reps Ring Push-ups 
* One partner rows 250m while the other completes ring push-ups, then swap. Score reps per round.

Results

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Caryn hits a new 1 Rep Max:

OHS Coaching Tip:

• A properly executed Rack Jerk is a skill that is REQUIRED to achieve a true max overhead squat load (learn how to take the bar out of a rack and get it overhead safely)
• Proper shoulder position is vital in the overhead squat, maintain the armpits forward with an “active” shoulder
• To help ensure that position, focus on knuckles to the sky and “pull” the bar apart in your hands
• Keep a tight core with tight abs and spinal erectors, holding your breath during the descent of the squat
• Hips go back and knees stay out as you squat
• Don’t rush out of the bottom or “hole”
• Drive up from the bottom of the squat by pushing through your heels and powering up through your lumbar region/hips (or your lower back/butt)
• Stand all the way up and fully open your hips before lowering the bar

Jan driving up out of the hole with good overhead and shoulder positioning:

The Med Ball Progression with Erik Preston and Dave Lipson – video [wmv] [mov]