Sep 12, 2016

Tuesday 2016.09.13



Warm-up:
- Run 400m
- Spiderman walk 50 ft
- Inchworm 50 ft
- Hip bridge 10x10 secs
- 10 Air squats
- 10 Pushups
- 10 Light goblet squats (upright torso focus)
- 10 PVC pass throughs
 
WOD:
“Karen”
- 150 Wallballs for time (20/14).

150 wall balls of repetitive suck-fest. The key to wall balls is finding a pace and breaking sets before you think you need to. Very few athletes can charge through “Karen” unbroken. For most of us, a good strategy is 15 sets of 10 reps, and no more. You are going to feel like a world beater coming out of the gate. Be disciplined enough to pull the reins back and let that ball hit the floor after rep 10. Take 5 deep breaths, shake out the arms, and squat clean the ball into the next set of 10. I promise you will benefit over the entire workout if you start small and stay consistent. If you have the engine for it try 10 sets of 15. If you’re really confident you may try sets of 50, 40, 30, 20, and 10. If you’re a complete newb try 30 sets of 5. My experience has been that larger sets come far easier at the end rather than the start. 

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to 
www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

9 comments:

AARON DEVAN said...

6:44 - Rx

Sapper408 said...

8:54 - great 0630 group today - 14 athletes wanted the break off Karen

Patrick Rood said...

10:47. Rx. Trying doing sets of 15 but that went downhill fast.

Sara Cheatham said...

9:52 14#First Karen.

Rj Mantick said...

The combination was hurrying my back but when I broke up the movement it was ok.

10rnds of:
15x squats
15x 20lb ball toss 10'
All with 25lb vest.
Around 12min

Dwayne Beasley said...

10:34

Oleksii Tsariuk said...

5:45 rx

Matt Slyder said...

8:01 Rx

Matt Slyder said...

Also 5x3 strict pull up
Front squat 7x 145#