WOD Type: “Strength Metcon”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:25.
WOD Particulars:
Strength: Power Cleans @ 75# –>
For Time, 21, 15, 9 of:
- 75# Power Cleans
- Hand Release Push Ups
Rest 2 Minutes
15, 12, 9 of:
- 75# Power Cleans
- Hand Release Push Ups
Rest 2 Minutes
12, 9, 6 of:
- 75# Power Cleans
- Hand Release Push Ups
–THEN–
“3 Rounds of” –>
- 10 Ring Dips
- 10 GHD’s
Today’s WOD was fantastic. I chose to go with 75#’s on the power cleans just to make sure I exercise proper form. I had a few issues with my wrist from yesterday, but but felt a lot stronger. From this point forward, I know where to increase weight from.
The 3 rounds of ring dips and GHD’s was suppose to be completed yesterday, but I was just to darn tired to really do any more work. Great workout!
Skill Work: Oly Lift set-ups.
Teachable Moment:
WOD Moment…
MYTH: CrossFit is reckless; a lot of people get hurt doing CrossFit.
TRUTH: That’s a bunch of malarkey! Oh, sorry. Was that our “out-loud-voice”? Compare the two settings below. CrossFit is, in fact, safer than a typical gym because of the supervision include with your membership.
It’s definitely more challenging, but that’s probably why you see results with CrossFit and maybe not so much in other settings.
While you may not be one-on-one with a trainer, you are in a dynamic group environment and you are supervised by a qualified and certified personal trainer who is also certified in CrossFit’s methodologies and who practices them on a daily basis.
You may be performing skills and exercises that aren’t typical of the standard “personal trainer” program, but then again, the result CrossFit produces are atypical as well!