Jul 1, 2014

Wednesday 14.07.02

Main WOD "Helen"

- 400m Run
- 21 Kettle Bell Swings 53/35#
- 12 Pull Ups

Strict Press 3x5 @ 40/50/60%

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630,0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Benchmark #1. Target time is sub 13 minutes. In order to do so, you must run with a purpose without gassing yourself in the first round. Those who maintain or increase their run time as they get into the later rounds will usually come in first. Although the Kettle Bell Swings are a moderate weight, ensure a neutral spine and thrust from the hips, not lower back. Your midline will be taxed from the running position, so make sure you maintain a tight core and neutral spine to allow for efficient movement. Low quantity of pull ups should encourage you to go unbroken.

Scaling:  Select a lighter kettle bell and substitute jumping or banded pull ups if you reach muscle failure.  Reps and run distance remain the same.

Strength:  3x5 Strict Press at 40/50/60% of your 1 rep max.  Refer to your Crossfit total if you don't remember your strict press.  This week is relatively light weight to focus on your form before loading on the weights next week.  Establish a good hip width stance and tighten up the mid section.  Keep your elbows inside your hands and explode the bar off the chest into a full locked out position overhead.



10:09 Rx (PR)

Great group this morning at 0545. A lot of fast runners which pushed me to a new PR. See you tomorrow...Bring a jump rope!!!

Dan R. said...

9:22 Rx. Even got 3 muscle ups today. thanks JT for encouraging me to try muscle ups.

Just saw the Batman-Robin photo....so is that the respect or discipline side of Batman's hand?

Ross said...


Helen w/ 55 lb Dumbbell - 9:39, was able to do all three rds unbroken now next time try to push the tempo a bit more.

Cedric Burden said...

My goal was under 14 minutes...completed it RX 13:40. I saw the times on the board...Chuck and Kwame...BEAST MODE!

Sean Carmody said...

10:14 Rx PR