WOD – July 10th, 2009
new bars almost ready for use
Strength
Snatch 2 -2- 2- 2- 2
WOD
Max Tire flips in 10 minutes
A week of metcons are fun, and it gives you a good sweat, but it will never get any easier unless you build muscular strength. How are your hand stand push ups, Muscle ups, or Pistols, what about your strict pull ups? If we never work on the strength component of the CrossFit “system” then we are missing a huge piece of the puzzle. Time to bust out the training journal and work on our list of “deficiencies” as we will make larger gains in our overall fitness by working on the movements and exercises that we don’t want to see. Don’t get caught in the trap of doing what you are good at or the leaning towards exercises that you like. Now that my Brianesque rant is done, thanks to Shane and Brian and also Jon and Alex from Element CrossFit for helping out with the pull up bars. They are anchored, but still not 100 % solid, so if you could refrain from swinging until the welding gets done that would be great.
“Constantly varied, functional movements executed at high intensity.”
Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview – video [wmv] [mov]
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To whomever is on the other side of the internet posting tomorrows WOD late at night- we appreciate it.
Lovin it!! Check out crossfit games website…previews of what the athelets will be doing!! Very cool!! 7k trail run (hmmm) with steep climbs, deadlift singles starting at 315 and increasing by 10 pounds. Sure, you need endurance, but boy do you need to be STRONG!!!! Mark you are preaching to the choir!!!
Great WOD this morning, flipping tires in the parking lot – there isn’t a better way to start the day.
George, I think you misread the WOD, there was mo mention of an extra 10 m of tire slams
That was a hard 10 minutes. 107 tire flips and some missing skin on my knuckles. Not sure how much the tire weighs at my gym but it makes you work hard!