WOD Thu 6-13-13
June 12, 2013
WOD Sat 6-15-13
June 14, 2013

WOD Fri 6-14-13

GET DOWN – now for some serious stuff:

“Only those who dare to fail greatly can ever achieve greatly” – Robert Kennedy

If you are always in control of your breathing and heart rate during a workout, what will you do in a moment of crisis when you are no longer able to control the situation?  We train in CrossFit to simulate the workload, adrenaline rush, and fatigue you may experience in life-threatening circumstances – not every day, but enough that you should know what it feels like to take little trip “into the cave”.  Today is a little push down that alley – and always being mindful of proper technique.  Today DARE GREATLY.

Warmup:
Run 1 lap outdoors
Shoulder/Hip/Trunk DROM
Complete the following in any order and breakdown
30 pushups
30 pullups
30 ghd situps
30 dead lifts 135/95
 
Skill/Gymnastics: Goat work
15 minutes working on “that thing” that you immediately thought of and told yourself you weren’t going to do it.
Suggestions: Ring work (muscleup, pushups/pullups on rings, ring dips, levers), handstands (walking, holding, pushups), tumbling (forward/backward rolls, hollow rock)
 
WOD:
AMRAP in 8 minutes
5 Deadlifts 275/185
7 Pistols (alternating legs)
9 Burpees
 
– Scale deadlift as appropriate
– 3-for-1 Air squats to sub for pistols, or assisted pistols for intermediate
– There is no substitution available for burpees 😛
 
This is a heavy, short AMRAP that should take you into some deep water with your conditioning.
 
Cool Down:
1) 30 ft. unweighted death march
2) 30 ft. walking spiderman stretch
3) 10 x wrist, shoulder, neck rotations each direction
4) 400M social row