Jul 2, 2015

Friday 15.07.03

Warm Up
- Dynamic stretching

Main WOD
- Accumulate 5 minutes in the push up plank position, then

- 239 burpees, one for each year of the independence of our great nation!

Mobility WOD
- Foam roller

Post loads and results to www.ironmajorcrossfit.com.

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

Main WOD
This is a high volume gymnastic workout. There are several approaches you may take to tackle this one.

If you have the capacity and want to do this for time, you could do this as a metcon. Pick a pacing strategy that you can manage for this volume.  Don’t burn out in the first 30 reps.

Another option is to break up the reps over the course of the day, say, 20 reps at a time, every hour or so.

Still another option is to team up with one or two people and go in rounds. Get the family involved.

Mobility WOD
Grab the foam roller and spend 10 minutes working through areas that need attention.


Katie Clemmons said...

Mind if I come in and do yesterday's WOD? Just getting here from CFSF near Ft Campbell.

monroe said...

Katie,we're an open gym, feel free to come in and do what you like!

monroe said...

Getting down on the ground and getting back up again is one of the most functional things you can do. If you don't have the capacity, mobility, or technique to flop down and jump up quickly, do it slowly and mindfully. Pay attention, do you favor one side? Do you lack mobility/flexibility in a particular joint? Get creative with this one. Lay down on your back and get up quickly, or try it with a load like a turkish get up. Whatever you do, practice technique. Find your inefficiencies. Most of us are inefficient at burpees, and that's what make them a good exercise for adaptation. In his book "Can You Go" Dan John advocates "inefficient exercise" as one of the best things we can do with our training time. It's just another way of saying practice your "goats," aka the things you suck at.

monroe said...

239 burpees, 27:03. Just tried to keep a steady pace throughout. Chest and thighs to the floor at the bottom, full jump at the top. Did planks afterward, 5 x 1minute.
COme to think of it, burpees are good practice for the 4th...light the fuse and get away!
Happy holiday to everyone. I'll be on the road all next week. I'll improvise and report in.

Kevin McDonald said...

239 burpees, 29:06. Went out of the gate too fast with a goal of 25 minutes. Held pace for the first 100, the wheels fell off around 150. Need to work on burpees. Might add them to the daily planks. After a break, I broke up the planks into shorter intervals: 2,1,1,1. Actually feel pretty good after a day of recovery.