Sign-up now for this Saturday's Introductory Boot Camp and get started on your road to Elite Fitness.
CrossFit: Squat 10 tons. Teams of four will squat 10-total tons. See Coaching notes for rules.
Warm-up: JA's, 15 deep squat :10 second holds, 50-air squats, 25-back extensions, 15-50% WW squats.
Level-3: Men 225 x 89 reps, Women 135 x 137 reps.
Level-2: Men 135lbs x 137 reps, Women 95lbs x 211 reps.
Level-1:65lbs x 308 reps.
Injured: Box pistol squats.
Tree Frogs: 10 x 10 Front squat, 15lbs.
Tadpoles: 10 x 5 front squat, broom sticks.
Endurance: Three rounds of 1-mile run and 2000 meter row.
Pre-BUD/S: 0900 Endurance and strength at Level-2, 1600 – 100 pull-ups, 200 push-ups, 300-sit-ups, 1700 10 x stair double sandbag runs.
Coaching Notes: I received several e-mails from folks discussing the questionable ROM during CFT. I blame myself most of all for the lax ROM that has been clearly evident lately. I have been injured for a long time and have felt sorry for myself and others. I preach that technique trumps weight but lately I have used and let the excuse "I cant get that low" fly way to much. Well this stops today and from now on.
Today's WOD is all about form and proper ROM. Critique each other, there are four bars set up so if your ROM sucks then obviously the weight it too heavy and you need to switch stations.
The excuse I can't do get deeper falls on deaf ears, we can we just refuse to try. So lets leave our excuses at home and come in and learn how to fix the problem. Some of us choose to become deaf during WODs, well today there is no clock and there wont be until the ROM, Technique and Form return to the level that is acceptable for all of us.
Today we start over and we go back to basics, today we pay attention to what matters and it isn't the clock. Today and from here on out we pay attention to the Coaching, the Range of Motion and theTechnique we use when lifting loads. Today we learn how to prevent injury and how to get stronger in an educated and scientific way. Today we lift with quality and integrity.
If your teammate isn't going low enough then call them out, pull out the integrity ball and use it. If you get called out then don't get pissy and butt hurt. Listen to the critique and accept the judgment. If you cant get deep with the weight provided then switch to a lower station, if you cant lift any of the weights properly then grab a training bar, a med ball or a broomstick and get your butt on the floor. If you cant lift it properly then ask for help and find a weight that you can lift properly.
If you injured then you shouldn't be lifting you should be re-habbing so go over the the box and start your box pistols and step downs. Do your one legged balance and stability drills. Get better so you can get deeper.
Use the following table for today's WOD, you rest when your teammate's are lifting an no longer. The bar should not stop moving more than :30 seconds to change lifters.
315 or greater uses 225 bar…..225 < use 135 bar…..135 < use 95 bar….95 < use 65 bar.
Not deep enough