4 Jumps To Get To Your Weight…
Right When You Get To The Station… Or Right When The Class Before You Is Done… Go Ahead & Load Up Your BarBell With Your 1st Jump…
Then… As A Class…
9 Reps With The 1st Jump…
5 Reps With The 2nd Jump…
3 Reps With The 3rd Jump..
1 Rep With Your WorkOut Weight…
(Along With Some Jumping Roping & “Abs”…)
Then Pees & Poops!!!
***HEADS UP!!! There Will Not Be An 8:15AM Session This Thursday… I Will Be Driving To The Ontario Airport After The 6AM Session Is Done… 12:15PM & All Other PM Sessions Are On…***
Coach Greg Glassman, “CrossFit” Founder and CEO, Was Once Quoted Saying… “We Don’t Do Abs… We Do MidLine Stabilization…” It Might Sound Kinda Snobby & Elitist… But Really… Coach Is Making An Important Distinction… Your “MidLine” Does Not Just Include Your Abs or “6 Pack” Muscles… In Reality.. “Core Strength” Means Spinal Stability… And Goes Far Beyond Our “Abs”…
MidLine Stability Relies Not Only On Your Core Musculature… But On Your Body’s Prime Movers Too…These Include The Muscles In Your Hips… Glutes… Hamstrings… & Spinal Erectors…MidLIne Stability Refers To The Capacity To Maintain A Neutral Spine Under Load Through Full Range Of Motion…
It Take Awareness & Control Of All These Muscles To Keep The Spine Stiff & Stable… From The Top Of The Head To The Base Of The Sacrum… The Ability To Maintain A Stable MidLIne Goes The Other Way Too… It Allows You To Utilize The Prime Movers More Efficiently…
The Magic Question… “What Do You Do For Abs?!?!”
My Answer… Everything!!!
We Don’t Stop @ Abs… Almost Every Movement You Perform @ The Station Requires You To Engage Your MidLine & Maintain A Neutral Spine… This Is Far Easier Said Than Done… Particularly For Those That Are Just Starting To Develop Body Awareness Or Who Lack MOBility…
Having A 6-Pack Is Not A Staple Of Core Strength… The Reality Is… Healthy Or Not… Anyone’s Stomach Muscles Can Be Visible If Their Body Fat Is Low Enough… This Can Be Achieved Through Diet Alone…
Our Staple Of Core Strength Is MidLine Stabilization…
***But Let’s Face It… ABs Are Nice Too!!!***
And That Brings Us To…
Deadlifts… Week 7… After This Week… We Still Have 2 More Weeks Of “Adding Weight” If You Can!!!
Did You Record All Your Lifts Last Week?!?!
Yes?!?! Sweet!!!
If Not… Shame On You… Just Don’t Blame Me If You’re Not Getting/Feeling Stronger…
Week 7 For Deadlifts…
These Are Last Wednesday’s Scores & Weights Used…
Theses Are Last Last Monday’s Scores & Weights Used…
These Are Last Last Last Tuesday’s Scores & Weights Used…
These Are Last Last Last Last Wednesday’s Scores & Weights Used…
These Are Last Last Last Last Last Wednesday’s Scores & Weights Used…
Today… We’re Going To Add 5-10lbs Total To Whatever You Used Last…
Might Not Seem Like Much Now… But Just Wait… We’re Going To Be Adding Weight Every Week On Deadlifts For The Rest Of The Year… That’s Why It’s Important To Keep A Record… We Don’t Want To Guess & Have You Lifting Lighter Than You Should & Making No Progress… Or Worse… Have You Lifting Heavier Than You Should & End Up Hurting Yourself…
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It’s Supposed To Rain… And We Have A Few Leaks @ The Station…
We Have Someone Coming Out To Get An Estimate To Fix The Roof… So Don’t Think That We’re Just Letting It Go To Shit… But For The Time Being… Never Mind The Trash Cans That Might Be Spread Around The Gym…
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
Expect To See Double Unders Everyday This Week… Be Wise When You Pick Your Poison… I Want To You Work On Them… Yes… But… I Also Want You To Finish The Actual WOD…
***Double Unders/AbMat Sit Ups…***
Elite… Reps Of: 50-35-20-35-50…
ADV… Reps Of: 35-20-5-20-35…
Rx’d… Reps Of: 20-10-5-10-20…
Sx’d… Reps Of: 5 Each Round…
***Super Elite/ADV/Rx’d/Sx’d: GHD Sit Ups…***
30 Min TIME CAP!!!
Good Luck… Super Elite: 26:15 …
Much Harder Than I Expected…
Love It!!!
——————————————-
For Time:
2 Deadlifts
800 Meter Run/1000 Meter Row
———————–
1 Deadlift
Double Unders
AbMat Sit Ups
———————–
1 Deadlift
Double Unders
AbMat Sit Ups
———————–
1 Deadlift
Double Unders
AbMat Sit Ups
———————–
1 Deadlift
Double Unders
AbMat Sit Ups
———————–
1 Deadlift
Double Unders
AbMat Sit Ups
———————–
1000 Meter Row/800 Meter Run
2 Deadlifts… TIME!!!
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3…2…1…GO!!!
Mando
12.4.2018 WOD & Scores…
RainCrossStrengthandConditioning 