B: WOD (Compare to 110220)
Five rounds for time of:
Overhead Walking Lunges, 50 Feet
Post-Elements: 35#/20# plate(s); Black Box: 45#/25# plate, Advanced: 65#/43# barbell
Let trailing knee gently kiss the ground on each lunge.
C: Tug Of War
Coach Mike K. at a recent CrossFit Football cert:
Mike on what he learned at the CFFB cert:
The CF Football cert was an awesome chance to learn from a serious S&C coach in Raphael Ruiz. For one, we did a lot of great warm-ups and stretches that in some cases were worse than a lot of WODs… so be warned
He also had some cool strength techniques and was big on making training as efficient as possible, especially when getting stronger.
We spent a lot of time talking about movement and how important it is to be in a good orthopedic position on everything… which should be no surprise to any members at the box. After all, the most successful athletes are often the least injured ones.
We also got to program out a cycle of WODs to compliment the CFFB strength template for 2 different athletes. A few of us, myself included, got to present ours and it was cool to get feedback and questions on why we programmed what we did. One key takeaway there, especially as we have multiple options now for the WOD, is that there isn’t really a right or wrong answer for choosing something, but what you choose to do should always make you better in a way that ties in with your longer term goals. Sounds obvious, but people frequently either forget that in general, or don’t have a specific goal at all. Without that its tough to have a reason for why you do what you do. On that note, the same WOD may have a different goal and maybe should be implemented differently for different athletes. Figuring that out is where you talk to the coaches, as with 300+ members, nothing can be one-size-fits-all.
The CFFB cert has definitely been my favorite Crossfit cert so far. Overall it was really interesting to see how they adapted the Crossfit method for a power athlete, and also awesome to learn from a well-established coach how he trains his athletes, who range from pro sports players to military to Olympic hopefuls to general population.
* * * * *
What’s on deck for Tuesday’s WOD classes:
A: Clean 2-2-2-2
21 Ring Dips
7 Power Snatches at 75#/53#
9-, 7-, 5-reps of:
Muscle-Ups (Sub 2-for-1 Muscle-Up Progressions)
Squat Snatches at 95#/65#
9-, 7-, 5-reps of:
Muscle-Ups (Jump to Rings, Full Turn Out)
Squat Snatches at 135#/95#
C: Tabata Sit-ups