WOD 4.30.14 Wednesday… Whew… Testing is over for this month

Whew… Testing is over for this month

So now what? Well, you can learn a lot from the results this past week. Most likely you can spot a few holes in your fitness. (A.K.A. “Goats”) In CrossFit, your “goat” is the thing you’re really bad at. In upcoming days you may see “beat your goat” written on the board – it just means work on the thing you suck at.

Maybe you’ve found that you need to work on pushups, or better yet, getting your pushups off of your knees. Some of you need to work on upper body strength in the shoulder-to-overhead department. Maybe you could use some help with running or squatting technique, etc…

Step 1. Do it daily
One of the best wrestlers of all time, Dan Gable, had a quote saying that if it’s worth doing, do it daily. This is the most important! YOU CANNOT AVOID YOUR GOAT AND MAKE IMPROVEMENTS.  You have to make the commitment to make the improvement…

I’d rather regret the things I’ve done than regret the things I haven’t done.

Lucille Ball

Read more at http://www.brainyquote.com/quotes/quotes/l/lucillebal384638.html#wQTT2q4kSvxk2ghH.99

I’d rather regret the things I’ve done than regret the things I haven’t done.

Lucille Ball

Read more at http://www.brainyquote.com/quotes/quotes/l/lucillebal384638.html#wQTT2q4kSvxk2ghH.99

Step 2: Ask a coach
Ask for help.  A coach can help you review the technique, understand the strength/skill/flexibility requirement for the movement, and give you a plan to attack the goat. It may take several conversations, over several months, and loads of work before you see improvement. If you stick with it, we’ll get that goat!

Step 3: Commit to killing your goat
Commit to doing your goat daily, 5-10 reps before and/or after each workout will make a huge improvement over time.

Check the whiteboard when you next come in, and add your “goat” or goal to the chart. Then we will figure out how to KILL the GOAT!

jason

A. Strict Press, Push Press, Push Jerk

Find your weight, then work across

3-3-3-3

B. MetCon 3 rounds:

  • 8 Front Squats
  • 8 Push Press
  • 8 Bent over Rows
  • 8 Barbell AB Rollouts
  • 4/side Bulgarian Split Squat Jumps

Score is total time of 3 rounds PLUS 2 rest time intervals. Find a weight that can be used to perform all exercises with proper technique.

Rest between rounds for the amount of time it takes to do the round (1:1 Ratio)

C. 3 sets

  • 20 sec. Battle Rope (any variation)
  • Sledge hammer strikes
  • 10 Push ups (make them difficult: ie.> add a weight plate, elevate feet, get off your knees)

 

BARBELL ABS ROLL-OUT

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