AMRAP in 10 min of
1-5 Hang Squat Clean
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A good one from OPT
Thanks to all those who serve or served in the past. A great day to be an Infidel – the Snake is dead!
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Congrats to Ashley!! Former Half-Marathoner, CrossFitting for just one month with minimal running and she PRs her 1 mile time – 8:29.
FI-NA-LLY. Also — “New Toy Almost Ready” isn’t the best title…I was panicky for a few seconds. Yep, I went there.
AMRAP in 7 minutes of
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Men-100 lbs Thruster, Women-65lbs Thruster
An oldie but a goodie! Shayne and Clarissa love Thrusters…..just look at those faces, if that isn’t love I don’t know what is?
Running Skill Work
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Run 3 x 1200m repeats hold within 5-10s
r/r-2 min
+
Against a running clock accumulate
120s Prone plank
120s Side Plank R & L each
This video is beautiful; the human body moving as it should. A simplistic beauty, recognizable to all regardless of your knowledge of running mechanics, biomechanics, or physics.
Forefoot running is a more efficient, less destructive method of long distance running, that more importantly is how humans have probably always ran (and some still do today in Kenya where children grow up shoeless) prior to the development of the running shoe.
Heel strike running is lazy running. And like most other things in modern American society we always want a quick fix or the lazy way out (fast food, 8 min Abs, steriods, pre-cooked processed food, 99% of ‘diet’ products, get rich quick schemes, etc), so it only seems natural that the shoe industry would create shoes that would allow us to run lazily, skip the development of foot/lower leg musculature, flexibility, and stability, and provide you a super puffy, air-chambered heel for landing.
Problem is, this teaches us to run incorrectly, inefficiently, and is more destructive on our joints. Don’t believe me? Go try running heel to toe barefoot, or try jumping and landing on your heels….not a nice landing (even in your running shoes). Remember Newton’s third law of motion? For every action there is an equal and opposite reaction. By heel striking and landing forward of our center of mass we are creating a significant deceleration force with each foot strike. Not only is this slowing us down with every step we take, but every time we land on our heel and push into the ground, breaking our momentum the equal opposite force is transferred from our heel up to our ankle, knees, hips and low back.
For more info, Images and video courtesy of
www.barefootrunning.fas.harvard.edu
I loved this workout! And I love learning about running mechanics! Awesome video too!
Snatch Skill Work
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AMRAP in 15min
10-20-30 Shuttle Run
5 Heavy Front Squats
10 Tuck Jumps
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Post load and rounds completed to comments
I really felt good about this one! I got 10 rounds and about 70 yards. My weight was 55lbs for front squats. By the 8th round, everything burned, my lips were numb and I had to pee (damn you tuck jumps)! Luckily I made it to the end without any accidents!
You did great! Squats are starting to look pretty around here….Shayne and Michelle I’m talking about you too.
I was able to keep up with Shayne and knock out 9 rounds and a shuttle run! I did a 40-lb weight, probably should’ve done 50 lbs. Hadn’t done them in awhile so my arm positioning was poor at first go, hurting my wrists, and kinda making me fearful of adding more weight. Turns out I’m more flexible than I thought! Won’t make that mistake again! Great WOD; loved the tuck jumps.
Michelle, explain to everyone how to put an awesome picture for their profile
“Ever Wanted to Know How to Have Your Picture Follow You Every Time You Post a Blog Comment?”
Go to http://en.gravatar.com/
*this is not spam*
BIG PROPS TO ASHLEY! Great job – my heroine.
Thanks, guys!