Wed, Dec 9th
Workout of the Day:
Strength/Skill Work
then
As Many Rounds As Possible in 12 Minutes of:
3 Ring Dips
6 Kettlebell Swings
9 Air Squats
Post Rounds Completed to comments. Compare to November 2nd
Pat - Humbleness and Awesomeness Combined
Athleticisim vs Fitness – CrossFit West
Top Five Ways to GAIN Body Fat – Rachel Cosgrove
Comments (15)
i actually quite liked this WOD it is tough but good tough
Is that pain or the sheer joy of weightlifting etched on my face?
Looks like sheer joy to me Pat. That bar need’s another few plates on it to produce greater hardship.
i know it’s probably staring me in the face but where is the strength/skill stuff on the site?
Hey Johny, the strength/skill work is specific to each persons weaknesses. I’ve been living in the squat rack for the past 2 months for example while others have been working their overhead strength or olympic lifting and so on.
Johny=Jonny
Hey Jonny,
The strength and skill stuff is tailored to peoples needs and area’s that they need to improve on. I hope you got my mail back yesterday
In other news, even if you are not interested in motorbike stuff this is awesome. A 10 year old hooning it around and zipping by all manner of quick bikes whilst followed and under professional instruction
http://www.youtube.com/watch?v=kU6xrs7SOCc&feature=related
Pat am i right and saying that weight is 170kgs if so nice was that a 1RM ?
The original caption was going to be this – http://www.billionswithzeroknowledge.com/wp-content/uploads/2006/11/WindowsLiveWriter/CorporateandCommunityLeadership_A1D/insp_captkirk%5B5%5D.jpg (WFS)
Jonny,
In addition to what Eamonn/Tom have said, we test people’s major lifts every 6-8 weeks and work on them in the interval.
Some people will have a focus on being a better CrossFitter, others will want to get a hyoooge squat on, others want to do Olympic lifting and then there’s other who we look to strengthen for their sport. So the lifts they hit (and sometimes the variations on the metcons they perform) are picked off this.
i got your mail thanks tom. i’m in the uk for work for a few days but i’ll give you a shout when i get back
Dale – yeah that was 170kg alright. trying to hit 190kg (BW x 2) sometime in Jan.
I have been meaning to ask about warm up sets when hitting 1RM, example when going for 1RM on the LB BS a week or two ago I found I was fatigued by the time I got to 150kg. Now I’m not saying I would have got it but I feel that maybe one less warm up set and I might have got it.
Anyone got any input?
i would like to hit 190KG’s too but i think for me it a bit off as i have not being doing much dead lifting at all or training for that matter.
Warming up i thin the more warm ups you do the more tired you get the heavier you go but Colm and Will have have a better answer for you on how to achieve a better 1rm
This is funny and safe for work
http://awkwardworkouts.com/
Wont be out tonight again. just finished the WOD 17 ROUNDS.
Dips – had to use the bar’s
KB’S – 25KG dumbbell
Push press 70kg 5 reps
75 kg 1 rep
Pat
I had the same prob last week on the deadlift. warmed-up to much and couldnt move anything past 160.
I would put it down to the warm-up and what you had to eat on the day.
Stephen – 11 rds
Tony – 15/6swings
Dan – 11/3dips
Pixie – 14/2dips
Robbie – Squatting – 97.5Kg, Pressin
Jeff – 10/3dips (negatives)
Damien – 57.5 P (5); 12 rds
Cycling Rob – 45 P (5); 13/3 dips
Eamonn – 77.5 B (5); 8 rds (pull ups)
Grant – Power Cleanin; 9/4squats (neg dips/russians)
Sarah – Power Cleanin; 12 rds (red band, 16Kg)
Paddy – 8/1dip (russian)
Sofia – 12 rds (red band/10Kg)
Pat – 8/2dips
Lisa – 35Kg Push Press (5); 12 (band push ups)
Tom – 105Kg S (5); 6/2 dips (pull ups)