07/15/10 – Track Practice

NEW FUNDAMENTALS – The next Fundamentals group will start on Tuesday, July 20th @ 7pm.  The Fundamentals class is an introduction to the fundamental moves of Crossfit which included weightlifting, gymnastics, and cardio.  The class will meet for four (4) weeks on Tuesdays and Thursdays from 7-8pm.  Please sign up HERE if you are interested.

Tuesday seemed to be a very frustrating day for a lot of the members @ CF 908.  Only about 40% of the members even showed up for the workout, which is about half the norm.  I know that some of you saw the workout and instantly said to yourself, “Rest Day.”  Others showed up and felt overwhelmed by the movements.  We started with an Overhead Squat, which is technically the hardest squat we do.  Then, we did a workout with rope climbs, which most people are not familiar with, and double unders, which seem the be the arch nemesis for the majority of 908 members.  I just want to let everyone know that my intention is never to make you feel overwhelmed, intimidated, stupid, weak, etc.  I simply try to mix up what we do so that everyone learns new skills and continues to make progress.  Maybe we should do rope climbs, double unders and overhead squats more often?  I don’t know the answer.  What I do know is that NOT doing movements you dislike will never make you better at them.  You want to know how to get better at an overhead squat?  Work on your flexibility, and every time you are in the gym pick up a barbell and do 5-10 reps.  Hoping that next time is better without practicing is setting yourself up for failure.  I encourage everyone to practice the things they find the most difficult, this way when it shows up in a workout it’s not the end of the world.  Here are some pics from the workout.

Erin, Jim and PJ making their way up the rope
Erin, Jim and PJ making their way up the rope
Melissa and Marisa completing modified rope climbs
Melissa and Marisa completing modified rope climbs
Rick cruising through doubles
Rick cruising through doubles
Jillian and Meredith did both rope climbs and the modification which was an awesome idea
Jillian and Meredith did actual rope climbs and modified rope climbs, which was an excellent way to scale the workout.

Today’s Links –

Schedule –

  • Foam Roll / Mobility Warm Up / Burgener Warm Up
  • Work on a Goal – 10 minutes
  • WOD – Each round is completed for time
    • Run 5 laps around the building (approx 1500m)
    • Rest 5 min
    • Run 4 laps (approx 1200m)
    • Rest 4 min
    • Run 3 laps (approx 900m)
    • Rest 3 min
    • Run 2 laps (approx 600m)
    • Rest 2 min
    • Run 1 lap (approx 300m)
  • Stretch something that is tight – Shoulders, Hips, Calves, etc

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