WOD Type: “Strength”

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, 6, 5, 4, 4, for a time of 3:36.

WOD Particulars:

Strength: Shoulder Press

• Shoulder Press @ 5, 5, 5, Max, 5, 5, 5

–Weights–

• 45%, 55%, 65%, 75%, 65%, 55%, 45%
• 65#, 75#, 90#, 105#, 90#, 75#, 65#

–Then–

5 Rounds of:

• 15 Ring Dips (Or Push-Ups)
• 15 GHD Sit-Ups

Today’s WOD was tough even at 115# for max reps. It seemed like the workout was kind of light until I reached the max set, then it all went south and the pain began…

Skill Work: Burgener Warm-Up (Every day)

Teachable Moment:

WOD Moment… What is Crossfit?

Crossfit is a training method that is used by police academies, military units, martial artists and other professional athletes around the world. This method of training is extremely popular and you will find more and more health clubs offering this type of training program in the very near future.

As well it is also possible to set up your own home gym and perform your own Crossfit training system. All you need is enough space. If you have been planning on making a workout room in your basement, now you have a wonderful excuse to finally get started.

A Crossfit training program is designed to be a broad program which can be individualized.  Programs can be tailored to cater to seniors, people with heart issues and for prize fighters training for their next cage fight!

The basis of the program stays the same. It is the degree level that changes to fit the participants. Many Crossfit gyms are now offering programs for kids. These classes have a low teacher to student ratio, normally classes start off with just 3 or 4 children. These classes are increasing in popularity especially for parents who are already involved in Crossfit. It just makes sense to get their kids involved too.

A Crossfit workout includes functional training where you are learning to move your entire body. It is very common to see participants jumping onto high boxes with ease!

Each workout focuses on the following 10 areas:
1.    Improving Cardiovascular and Respiratory endurance
2.    Increasing stamina
3.    Increasing strength
4.    Improving flexibility
5.    Power
6.    Speed
7.    Co-ordination
8.    Agility
9.    Balance
10.    Accuracy

By improving all of these areas you will have the ability to do daily lifestyle tasks more easily. Carrying home heavy shopping bags won’t be an issue. Playing with your grandchildren will be easy. Even yard work and gardening won’t seem like such an effort.

There are two main ways you can take part in a Crossfit class. First you can find a location that offers Crossfit near you. Your second choice is to follow a Crossfit training program online.

This can be done by visiting the following website: Crossfit and taking part in the exercise of the day. If any exercise is unfamiliar then you want to take the time to learn how to perform it correctly. You can easily substitute exercises if you find them too difficult or if you donít have the right equipment for them.

Crossfit is a great way to get a true total body workout. It can be fun to do at home or at your local gym in a class setting, the choice is yours.