WOD: 5/2/18

Skill/Stability/Strength
a) Land Mine Strict Shoulder Press x 8 each arm
b) Weighted Hip Extension x 8-12 reps
c) Weighted Strict Push Up x 8-12 reps

Conditioning
Athlete’s choice –
For Time: 100Kb Snatches (53/35)
*Snatches may be done from the hip; no requirement for alternating. Dropping a kettlebell results in disqualification per RKC.

OR

For Time: 100 Cal Row

*Compare to 3/31/17  or 12/5/17.

Auxiliary
3 Rounds:
a) Double Handle Bent Row x 10 Reps
b) Continuous walking sled Drag w/ harness x 60 Sec.
c) Banded Russian KB Swings x 30 Seconds AFAP

*Do not conserve energy to perform the Auxiliary work after the conditioning.  Each day’s strength/conditioning should require your absolute best effort.  It is MUCH better to perform the first parts of the workout with your best effort, and skip the auxiliary entirely, than it is to pace yourself through each portion so that you can complete it all.  Many years ago, Greg Glassman said “Be impressed by intensity, not volume.”   Intensity (in regard to most CrossFit workouts means an increase in speed or load) will give your a greater stimulus for adaptation than volume (which simply means doing more work).  Another way to say this: It’s better to do less work, HARDER, than doing more work while taking it easy.  The best visualization of this is comparison of sprinters and endurance athletes:  Sprinters are lean, muscular, and flexible, while the worlds best endurance athletes, though amazingly gifted at their craft, lack much of the capacities that life requires, like strength, power, and coordination.  This is one of the reasons we prefer CrossFit methods over long, slow, cardio routines.  Our short, high intensity work makes your look/feel/function/labor better than endurance training.  In the same regard, Auxiliary work is very good, but it’s not as important as great effort during the primary daily prescriptions.

1 thought on “WOD: 5/2/18

  1. NEIL C 7:56 KB
    DOMINIQUE 7:40 ROW
    KATHY W 5:28 DB (15)
    SUSAN 3:50 DB (20)
    ANDREA A 5:55 KB
    PANIYA 4:48 KB (18)
    ASHLEY S 6:25 KB
    CHRIS W 7:14 ROW
    MICHELLE H 7:38 DB (15)
    JESSICA 4:59 KB (18)
    ALEXA L 6:26 ROW
    JEFF T 4:46 ROW
    HARLEY H 4:02 KB/ 5:03 ROW
    LUIS S 7:29 KB/ 7:15 ROW
    ARTHUR 5:59 ROW
    LINDSEY M LIFT
    HOLLY A 4:02 KB/ 8:35 ROW

    KB:
    JEREMY 4:20 RX
    JEFF 4:55 RX
    NICOLE 4:07 (18)
    SAIRA 4:26 (18)
    ALICIA 4:16 (18)
    ERIC B 7:01 (18)
    ROW:
    JULIE 6:39
    MAYRA 6:55

    KB:
    KEITH 5:57 RX
    JEN 4:16 RX
    RAQUEL 4:26 (26)
    TONY 6:37 RX
    SASHAE 3:12 (26)
    MONI 7:23 (26)
    RICH 6:06 (35)
    ROW:
    DAVID S 5:44
    BRIAN F 3:51
    SEAN E 5:56

    KB:
    DEMARIS 4:58 RX/7:11 ROW
    MATT D 3:34 (35)
    CAM 4:25 RX/ 5:37 ROW
    KAITLYN 4:49 (18/26) 7:35 ROW
    MAYRA 4:56 (26)
    JOHN 7:00 (40) / 5:21 ROW
    ROW:
    SUE 7:31
    STEVE 6:14

    KB:
    EMMA 6:35 (18)
    PAUL 6:00 (26)
    GINA. 5:25 (18) / 10:25 ROW
    AARON 5:09 (35)/5:55 ROW
    SHAWN 4:59 (35/26)/6:00 ROW
    CAITLYN 5:51 RX/9:31 ROW
    PAUL 5:49 (35) / 6:51 ROW
    CHRIS 9:58 RX6:26 ROW
    ERIC 7:28 RX / 5:35 ROW
    YESSENIA 6:12 RX/ 8:07 ROW
    CHARISSA 6:00 (26) / 8:07 ROW
    BETH 3:58 (26)

    ROW:
    ERIC 5:38
    MISSY 7:33
    DIXIE 8:59

    BERNIE. 7:32 ROW
    VERONICA 10:49 ROW
    FRITO 9:47 RX/ 5:53 ROW
    LUIS 7:50 RX
    MARIO 7:56 (35) / 7:32 ROW
    HERMY 10:54 RX / 7:40 ROW
    JUAN
    GABBY 7:02 (26)
    JAZMIN 6:40 RX / 8:00 ROW
    RUTH 8:04 ROW
    CARLOS 7:55 (35) 7:35 ROW
    SAM 6:45 RX
    BELINDA 6:59 RX/ 11:13 ROW
    JANET 11:00 (26)
    NATALIE 8:19 ROW
    KAMI 9:19 ROW
    SHANNON 9:04 (26)
    MELISSA 5:00 (12) / 10:00 ROW
    JULIAN 10:36 RX/ 7:00 ROW

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