Workout of the Day: Wednesday, 5.8.13

INTRO to OLY, with Erin, at 6am, 7am, 430pm, 530pm, 630pm.

HYBRID ONLY, with Erin, 730-930pm.

Sign up for the CrossFit Total.  And please be sure to bring some extra cash for Amanda’s Bake Sale.  All proceeds go to a Scholarship Fund started in memory of her step-brother who recently passed away in a Marine training exercise in Nevada.

TOTAL TIP OF THE DAY: How you feel is a lie.  When you lift your heaviest it can often feel RIGHT in the middle of a lift that you’ll be unsuccessful, that the load is too much to handle, or that something is just “off”.  The truth of the matter is that your heaviest lifts are not perfect, not fast, and NOT easy.  We’ve got a lot of footage of athletes pushing HARD against the last end of a press, the middle of a squat, or right at the top of the deadlift and taking a LOT longer than usual, but STILL making it.  Don’t give up until a Coach says “down” or the weight gets lifted off your back.

Helga, with the perfect deadlift attitude.

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MOVEMENT PREP: Foam Roll and Lax Ball – 5 minutes. Wall Quad Stretch, 1 minute per side (emphasize glute squeeze and NO lumbar hyper-extension).
SKILL WORK: Pose Running
Points of Performance:
1. What is the posture of POSE? (Figure Four Holds)
2. How does lean contribute to running?
(Bunny Hop drill – lean through the hips!)
3. What does the pull feel like?
(Single Leg Pull Drills)
Conventional Deadlift, work up to 85% of the heaviest Deadlift you’ve pulled during this cycle. Attempt to repeat this 3 times (a total of 3 singles completed at 85%). Think of each one of these as one of your three attempts for the Total. Move the load with the same speed and intention you would then, and stop if any reps are slow at all.
“Death By 10 Meters”
With a continuously running clock, sprint ten meters in the first minute, ten meters x 2 in the second, 10 meters x 3 the third, and so on and so forth until you are unable to complete your sprints in the available minute. We’ll use the cones to set the distance clearly on the street behind us with a mural on it (not the one with the dumpsters – ha!)

Stimulus: ideally, if you’re a good runner do NOT overly tax your hamstrings here or you will PAY for it at the Total (Womp Womp). Try instead to focus solely on perfecting your form while still maintaining a comfortable pace. If you aren’t too fond of running – do your best to focus on your form, and just as you would in a metcon, if anything fatigues you too much, cap this WOD when that starts to happen.

Another look back at the CrossFit Total:

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