WOD 12/30/09

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We are still registering Sign-ups for the CF Maximus Affiliate Team!  If you are looking to increase your intensity and enjoy team camaraderie, this is for you.

5 Rounds for time:

30 Steps OH Plate Lunge

3 MU’s

250m Row

“Cash Out”

1K Row


Beyond The Whiteboard - Track Your Progress

11 thoughts on “WOD 12/30/09”

  1. Cool looking WOD.

    1. Sage settles the eternal “bar crashing” debate:

    Tip of the day: One cue that my old coach Kartsi used to tell me all the time was “hands and feet at the same time”. What this means is that when you are snatching, I want you guys to think about turning that bar over the same time that your feet hit the ground. This will allow you to create a “crisp” movement and a “snappy” one. A “Snappy Snatch!” (that should be a T-shirt!!)
    This idea is even more important for the clean. You want to think about turning your elbows around the same time that the feet hit. If your elbows are slow AT ALL, you will not be successful with your clean, especially if its heavy weight. Sometimes, you may feel that bar crashing on you in the clean. That is because of slow elbows. So, to fix that, what are we thinking? Elbows and feet at the same time.
    This idea really comes into play for most of the movements in olympic weightlifting. the jerk, snatch balance, power snatch, power clean, etc. So any movement that you are doing.. HANDS AND FEET AT THE SAME TIME!

    2. Check out wodshop.org. Its free.

  3. Since Matt is reading, martial arts expert Chuck Staley on the wide stance box squat:

    “The wide stance squat is a great lesson in true functionality: while it does not outwardly resemble anything you’d normally do in sport or life such as jumping, kicking, or running, in truth, it can improve your functioning in all of these skills far better than more traditional squatting methods that emphasize a narrower stance and increased knee flexion. That’s because the wide stance squat promotes obscene levels of strength in what kinesiologists call the “posterior chain” meaning, the low back, glute, and hamstring muscles— the same ones that propel you in the activities just mentioned.”

  4. I’m reading, too, Senior! :-P

    Actually, I’m considering to do wide stance box squats. I think they can help me learn to be explosive. Also I’m considering to do DLs w/o using the mixed grip, hoping to improve my pulls.

    Love the WOD shop where I can find a WOD to meet my need! Yay! :-)

  5. Ling:

    In the interest of being fair and balanced, there is risk:

    Mark Rippetoe: “Box squats are an advanced exercise with huge potential for injury if done by inexperienced or physically unprepared trainees. The risk of spinal compression between the box and the bar is very high” (page 217, 2nd edition Starting Strength). That is my disclaimer.

    Watch the Dave Tate series on the Crossfit Journal on the box squat before you try them. And have Freeman or someone who knows what they are doing show you. You use alot less weight box squatting than during normal squats. I have not yet worked over 135, for example, on the new ones which tear your hips out of their sockets. Most of my reps are free weight or with the bar, teaching myself to get back and down low enough.

  6. 25:02 as rx’d. What a tough wod! Jordan made the MUs look easy, so I obliged and showed everyone what it looks like horribly fail on several. I could do without weighted lunges for another decade.

    Paul, the gym closes at 1 tomorrow and is not open on Friday. You missed Open Gym Sunday and today’s MU wod, so I’m not terribly optimistic about getting you into the gym for a lunch time wod tomorrow. I’ll try to get there around 11:45, I’m assuming Freeman will choke me out if I show up any later than that.

  7. Did OHPL @ 25# for the 1st 2 rds. Didn’t feel too challenging, maybe b/c I couldn’t do the real MUs. So went up to 35# for the 3rd rd and 45# for the last two rds. Totally felt like a different person, not in a good way, afterward. Hopefully I can still handle tomorrow’s moving. :-P

  9. Shel and I are miserable house hunting in GA.missing the WOD’s and the fun and our CFM buddies! Sharp, hope u liked ur poster?!