WOD Wed 8-8-12 : De-load week – Day 3

WOD Tue 8-7-12 : De-load week – Day 2
August 6, 2012
WOD Thu 8-9-12 : De-load cycle – Day 4
August 8, 2012

WOD Wed 8-8-12 : De-load week – Day 3

Coach’s recommended reading for today – this is the recent story of Miranda Oldroyd, who was in a car accident that could have gone much worse if not for her fitness.  While she is not our favorite CF Games announcer (just ask Audrey haha!!) she is on the media team for CrossFit HQ and on the travelling certification staff with CrossFit.

What is Dangerous?

The pull quote: “In the “What is CrossFit?” lecture that we deliver at the Level 1 Seminars we often talk about there being a hierarchy of danger.  We say that, yes, you CAN hurt yourself doing CrossFit, but the LEAST safe thing we can do is to avoid the movements that we use in CrossFit altogether…the movements we use in life.  Usually we say the reason for this is because these movements are the movements that we WILL end up using in real life.  They are the movements life demands.”

 
Warmup:
Run 3 laps
Overhead position mobilization 6- 8 minutes
Hip and leg mobilization 6-8 minutes
2 rounds NFT:
10 PVC pass throughs
10 PVC deadlifts
10 GHD situps
 
Strength/Skill: Deadlift
All sets for load with proper form (these should be heavy but not maximal loads):
12 – 9 – 6 – 3 – 3 – 1
 
WOD:
5 Rounds for time:
200M Run
12 Toes to bar (or progression movement)
 
Cool down, stretch out.  Minimum 2 laps walk/jog and 20 deep, slow walking lunges
Post loads and times to comments

 

 

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