Jul 22, 2015

Thursday 15.07.23

Warm Up
- 800m jog to track
- Dynamic stretching

Main WOD
- Accumulate 5 minutes in a push up plank position

20 Rounds
- 100m sprint
- maximum of 30 seconds rest

Mobility WOD
- partner quad and calf mash

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
- With this workout, focus on form and consistency of effort. In other words, practice running. Warm up well, and go for about 80% effort.

Sprinting is an elemental part of CrossFit (consult your copy of “What is Fitness” or Level 1 Trainer Guide), along with weightlifting and gymnastics. In my opinion we do far too little of this powerful metabolic training exercise.

Mobility WOD
partner up and use your foot to mash your partners quads and calfs.  Use enough pressure that they feel it but don't make it so much that it is painful (a little pain is ok).  Spend two minutes on each part and switch.  Pick someone you don't know that well.  Nothing like shared pain to start a conversation.


Sean Carmody said...

14:33 running clock w/30sec rests. Last 5 really sucked. Mark/Emery, recommend whoever is programing next month works in some of the games WODs. If you need a programmer, I'm still available.

Boo said...

Great workout. Need more of this type of training.

Tamika M said...

Will we be starting at 0530 from now on or just today?

monroe said...

That was a fat jiggler! Did planks first, 3.5, 1.5. Kept about a 23-24 minute pace across the sprint reps. Ran the last 10 barefoot in the grass. Entirely different stimulus for the lower legs. Followed with weighted pullups, 5 sets of five. increase weight from 0 to 25lbs.
Sean, I'll have a look and see what we can inorporate.