QOD

We all have a weakness or two/three.  Commonly referred to as goats, these are the skills and/or movements that we never want to see come up on the WOD.  Let's try out a little game;

Take a look at the list of 10 General Physical Skills.  Try to identify which of the skills you might not perform so well at.  Within that physical skill, associate it with a movement or exercise that you would consider a goat.  On the other side of that same coin and within that same physical skill identify a movement or exercise that you know you can perform well at.  Trust me that you will be able to identify one for both!

10 GENERAL PHYSICAL SKILLS

1. Cardiovascular/respiratory endurance
- The ability of body systems to
gather, process, and deliver oxygen.

2. Stamina - The ability of body systems
to process, deliver, store, and
utilize energy.

3. Strength - The ability of a muscular
unit, or combination of muscular units,
to apply force.

4. Flexibility - the ability to maximize
the range of motion at a given joint.

5. Power - The ability of a muscular
unit, or combination of muscular units,
to apply maximum force in minimum
time.

6. Speed - The ability to minimize the
time cycle of a repeated movement.

7. Coordination - The ability to combine
several distinct movement patterns
into a singular distinct movement.

8. Agility - The ability to minimize
transition time from one movement
pattern to another.

9. Balance - The ability to control the
placement of the bodies center of
gravity in relation to its support base.

10. Accuracy - The ability to control
movement in a given direction or at a
given intensity.

(Ed. - Thanks to Jim Crawley
and Bruce Evans of Dynamax,
www.medicineballs.com) 

For time:
21-15-9 reps of:
Hang Power Snatches 75#/55#
Box Jump - 24"/20"
True Push-ups 

Find heaviest possible back squat. (15min Limit)

5 rounds for time of:
10 1 arm Kettle Bell swings (L), 24kg/16kg
10 1 arm Kettle Bell swings (R), 24kg/16kg
10 Ring Dips

TTOD

Here is another video of the overhead squat.  This one comes from Gator CrossFit.  Remember that with the overhead squat, the load must stabilized overhead with active shoulders and should be maintained over the midfoot throughout the movement.  All mechanics of the air squat should also be present.  These include an upright torso, strong lumbar curve, hips descend below parallel, knees track over the toes, and heels in contact with the floor.  Can you spot any violations of these mechanics in the video demonstration?

Overhead Squat
4-4-4-4-4

In between each set of overhead squats perform 4 deadhang pull ups or 4 pull up negatives. 

With a continuously running clock, perform 2 OH Presses every 30 seconds. Post total completed rounds with a possible maximum of 10 rounds. Load to be used is 70% 1RM.

--then--

High Hang Squat Clean Technique

--then--

Max Rep Burpees in 1 minute.

TTOD

The following video is a good tutorial on the Hang Power Clean, although the narration is a little dry.  Note that in the Slo-motion portion of the video the bar travels a little too high just before it is received on the shoulders.  This leads to a "crash" on the shoulders rather than a "meeting" of the bar with the shoulders.  This excessive elevation was most likely caused by too much pull from the arms.

WOD

For Time:
25 Pull Ups
15 Hang Power Cleans, 135#/85#
200m Run
20 Pull Ups
10 Hang Power Cleans, 135#/85#
400m Run
10 Pull Ups
5 Hang Power Cleans, 135#/85#
800m Run 

AMRAP 2 Minutes Power Cleans, 135#/85#
AMRAP 2 Minutes Ring Dips
AMRAP 2 Minutes Thruster, 95#/65#
AMRAP 2 Minutes Pullups
AMRAP 2 Minutes Deadlifts, 225#/165#
AMRAP 2 Minutes HSPU

NTOD

The following link is to the Live Primal: Fuels and Recipe Book.  This is an immense PDF with recipes and food lists galore.  If you are having trouble with your Paleo nutrition, this is something you need a hardcopy of!! 

Tabata the following movements:
Burpee
Sit Up
Wall Ball
KB Swings

Perform each movement for 20 seconds on and 10 seconds off at 4 intervals of each.  Post reps per interval and total reps. 

Max Height Box Jump

"Banshee"
For Time:
250m Row Sprint
--then--
4 rounds of:
5 Thrusters, 135#/85#
7 Burpee Laterals
9 Toes to Bar
--then--
250m Row Sprint

QOD

Who do you find more inspiring, the firebreather with a Fran time of sub 2:30 or the newbie who is not is the best shape but is giving their all everytime? Each has their merits.  Which one drives you more? 

4 rounds for time of:
400m Run
15 Push Press
25 Air Squat

No Tier 2 due to "Share the Pain".

TTOD

I've linked to this blog post from San Francisco CrossFit before.  Kelly Starret, owner of San Francisco CrossFit/HQ Staff Trainer/Physical Therapist, takes a moment to discuss the important role sleep plays in recovery and performance.  At the end of the post, he recommends a sleep log/journal.  How many of you would commit to this for a week if it meant not just increased performance but an increase in overall energy throughout the day and an increased sense of well-being? 

 Max repetitions of:
4mins Double Unders
4mins Clean and Jerk, 95#/65#
3mins Double Unders
3mins Clean and Jerk, 95#/65#
2mins Double Unders
2mins Clean and Jerk, 95#/65# 

Max Effort Row 250m
3-5min rest
Max Effort Row 500m

--then--

Overhead Squat
5-5-5-5

Heaving Snatch Balance
1-1-1-1-1

Try to use the same weight on HSB as you did for the OHS.

TTOD

In the following video Mark Rippetoe discusses bar position, grip width, and unracking the bar for the back squat.

Back Squat
4-4-4-4-4

--then--

GHD Back Extension
GHD Sit Ups

Find heaviest push or split jerk. (15min time limit)

5 rounds for time of:
200m Run
4 Hang Power Cleans, 135#/85#
5 Handstand Push Ups
6 Knee-to-Elbows
7 KB Swings, 32kg/24kg

WOD

4 rounds for time of:
30 Box Jumps, 24"/20"
20 Sit Ups
10 Burpees

UT/NV Sectionals WOD# 4
4 Rounds for time:
750m Row
30 Double Unders
15 Burpees

Jared Glover's time : 18:19
Nicole Austin's time: 21:15