Sunday 090503
Rest Day on the main site but we've got plenty going on, as we always do on Rest Days.
Black Box Rest Day WOD:
Three rounds, 21-15- and 9 reps, for time of:
135# overhead squat (95# for women)
burpee pull-ups
Post time to comments.
TODAY'S SCHEDULE:
10am Free Beginners' Class
11am Black Box WOD or "Elizabeth"
noon Black Box WOD or "Hansen"
1pm "Elizabeth" or "Tabata Something Else"
Kristen ("KJ" here in comments) shows us what a good lunge looks like--torso vertical, 90-degree angles on the legs, and full ROM where knee "kisses" the ground at the bottom of the movement:
Can people distinguish pâté from dog food?
Breathing during weight training
Sugar stacks: how much sugar is in that?!?
Brewed in Brooklyn
I always post scaling options for the main-site WODs from the CrossFit Brand X forums.
With a Black Box Rest Day WOD such as the one that Justin created, he will be able to provide scaling options.
So if you don't have unassisted pullups and therefore feel unable to do burpee pullups, never fear, Justin will come up with a way around it. Perhaps he'd have you do burpee box jumps* onto a box placed under the pullup rig where you could then do a jumping pullup. Or perhaps he has some other, better modification that I never even thought of.
The important thing is, as instructors, we'll always find a way to challenge you with the difficult-but-possible rather than expect the impossible (and just frustrate you in the process).
Of course the weight on the overhead squats can (and should) be scaled down by a lot of people (some of you for lack of strength, others of you for lack of flexibility and/or balance). If you're dropping the weight constantly because you can't control it, Justin will make you scale it down whether you like it or not, I'm sure. : )
*Burpee box jumps: jump onto the box directly out of the burpee jump and go immediately into the burpee when jumping off of the box
Elizabeth: 10:10 w/ 95 lb power cleans (still learning the movement) and thin tan band for dips
l-sit progressions
deadlifts 5x1@225, 5x1@315 to work on form
21-15-9 in 16:43@HR167/191 (7:03-6:09-3:29) with PUburpee and OHS @ 45#.
I really like burpee pullups, especially the grabbing pullup bar on the fly while jumping up. I suck at balance in OHS even at light weights:(
Did the Tabata WOD from Friday.
Pulls - 10 9 7 6 5 6 4 5
Push- 13 12 9 9 8 7 7 6
Sit- 10 10 9 9 8 10 9 10
Sqt- 15 16 15 16 17 18 17 17
Total - 329
(23,14)
Did the beginner class with a friend this morning
and then came back for Hansen
ab mat situps
1.5 pood
33:01
Elizabeth...
Power cleans @ 135#
no kip, no bands on dip
8:36
Did the rest day workout.
10.10. Subbed, 85 lbs. on the overhead squats (turned out to be a little light). Lots of burpees this weekend...
"Elizabeth"
Rx'd
5:13