WOD Tuesday June 30/09

("Walker - Get Up"


Tabata Deadlift (225#/135#)




Double Unders
Sit ups

*There will be no 715 class this evening as nobody has signed up and no classes on CANADA DAY!*

Amazing job to everyone that did the WOD yesterday!!! 


Peg said...

What an amazing and joyous picture! How about enlarging, framing, and hanging it on a gallery wall in the gym?

Kacey said...
This comment has been removed by the author.
Kacey said...

Ha Ha I love this picture!!! Walker is totally in his glory!!

Sandra said...

great picture :)

Anonymous said...

This might seem like a dumb question... I dunno. Haha.. my goal is to reach the male standards for lifting... in regards to simple things like thursters.. and grace... and things like that in terms of power. Would it be worth me going 1 or 2 times a week to the gym for weightlifting on top of the crossfit workouts? or just keep doing the workouts and thats it?

Dawson said...

Anonymous... I have done this in the past and would like to get back into that routine again. Been slacking a little bit. I have noticed a big difference in strength. Being able to focus on technique rather than just pushing through a WOD with sub-par to par form is worth its weight in gold. So I highly recommend 1 or 2 times a week. It's good to do it a few hours prior to or after a WOD. I would also recommend talking with Andrew about this. He is far more knowledgeable than I am about this.

Hope this helped.

Andrew said...

Unfortunately it isn't as easy as just adding a few weightlifting days to reach new levels of strength. You have to consider a variety of factors such as age, DIET, technique, etc, etc ... The CrossFit WOD's are very challenging and designed to increase fitness levels across all 10 fitness domains with strength being one of them. When you see Rx'd weights they are designed for very experienced crossfitters. They are basically the "gold standard" and not doing all the WOD's as Rx'd and having to scale down is something that EVERY CrossFit athlete has to do. I can say from experience that there are still some of the CrossFit workouts that I have to scale as well. A great example is the CFFB WOD we did monday. There was no way I was getting to 100 Thrusters even without the 20 min time cap. I am very confident that even with an hour time limit my body would not have allowed me to finish that WOD safely. As with any SKILL or endeavor that you undertake you have to be very patient and the same can be said about strength. It can take great amounts of time for even small gains in strength but they will happen if you continue to remain patient and make sure all the pieces of the puzzle come together. (Training, DIET, REST, etc ...)
Hope this helps and come chat with me on thursday or friday and we can get further into what your specific goals are as this is just a brief overview.

Sherri said...

OMG--who is that cute little darling? I LUV THIS PICTURE! Congrats to whomever took it!


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