Tuesday, 10/30/12

ALL CLASSES BEFORE the 430pm session are CANCELLED.  The 430pm and on are still on!

HYBRID/ADVANCED OLY with Jim from 530-730pm.

RUNNING with at Ave at 530pm.

SQUATTING ONLY with Sammy, at 630pm.

GYMNASTICS with Sammy, 730pm.

ADVANCED OLY with Jim, from 730-930pm.

A video that was once on the CrossFit mainpage featuring “Grog” of 430pm session fame. If you want to take a crack at this… DEFINITELY make sure you’re good at the ab-wheel rollout this week!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.

DYNAMIC WARM-UP: AMRAP in 3 minutes after practicing each movement: the Windmill (kettlebell or dumbbell), 3 reps each side.  Crab Walking, about 20 feet.  Duck Walking, about 20 feet.

Every OTHER Minute On the Minute: For 14 minutes: Pause Front Squat, 3 reps, with a “1-MISSISSIPPI” Pause in the bottom of every rep.

  • Begin at 50% and move to 60%, 70%, 75% and if you can, up from there in 5% increments.
  • If you fail a set, you may not move up and you may not repeat – you must move back to the previous percentage.

For more awesome pause variations of lifts, check this out.

Also, this video below shows the kind of pacing we’re looking for in your sets today.  Try to mimic her control on the way down, her tall form in the bottom, and her aggressive push on the way up. Here’s some more info on how paused variations like this work for your strength levels.

SKILL WORK: Ab-Wheel Rollout

FOR QUALITY:

Pick a number between 5 and 10.  Complete 10 sets of THAT many reps of PERFECT Ab Wheel Rollouts directly followed by the same number of Toes to Bar.  Rest as needed between your sets but complete 10 total.

For example: if I chose the number “5” I would complete 5 exemplary Ab Wheel Rollouts and then I would complete 5 simply stellar Toes to Bar.  I’d rest about 30 seconds, and then do it all over again nine more times.

*If you don’t have T2B, use an L-Raise.  If an L-Raise is too difficult, use a Knee Raise.

*As this is for QUALITY feel free to share an ab-wheel to perform reps appropriately.

Why do you need to be able to front squat? Bova knows.

Comments
One Response to “Tuesday, 10/30/12”
  1. Luke L says:

    250 Kg 4 second pause front squat…No problem, let me just knock that out tonight. That Dmitry Klokov dude is a beast

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