Friday

WOD:

“The Gunny”

5 Rounds:

Max Dead Hang Pull Ups

Rest as needed between rounds but you must complete all 5 rounds in under 15 minutes.  No kipping allowed.  All Pull Ups must be deadhang with chin over the bar and elbows coming to a full lock out position at the bottom.  Once you fall off the bar, that round is complete.  Record your total for that round.  Score will be total amount of deadhangs for all 5 rounds.

After completing “The Gunny”:

Row 2k for time

 

Post scores and time to comments by clicking on the title of this post.

Who might this be?

 

This Week: From the Ground Up

Do you know what proper range of motion is on many of the movements that we execute in CrossFit?  Range of motion is the number one “Rx’d Killer” in our gym.  Many people assume that there is this “80/20″ rule that applies to range of motion, meaning that they only have to do 80% of the movements fully.  This is WRONG.  The so-called “80/20 Rule” applies to good technique and bad technique.  Technique and Range of Motion are two entirely different things.  I hear this excuse thrown around a lot, so to clarify…

If you normally squat with beautiful form, yet under intensity and high loads, you sometimes allow your back to round, but you still go through the full range of motion, the rep is still counted.  Under intesity, we do not want every rep to be perfect.  If they all looked like picture perfect reps, then you would be working too slow to gain benefit from intensity.  However, if you, under load and intensity began not squating to depth or not opening the hip at the top, then those reps would cease to be counted.  Why?  Because you didn’t go through the full range of motion for the movement.  So to clarify, while we will accept a degradation of technique under intensity, we will never accept any shortage of range of motion. 

This is why it is so important to learn the proper technique before adding intensity.  If you know how the movement feels and what proper range of motion feels and looks like and you practice this over time, you will become a more effective and efficient athlete.  Your power output will increase, your times will be faster, and your risk for injury will be greatly reduced.

So, who needs to come to the Fundamentals Class on June 6th???

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ANNOUNCEMENT

Carolina CrossFit will hold a fundamentals class on Saturday, June 6th from 11:00 to 1:00. If you are interested in attending email Bobbi @ bobbi.millsaps@gmail.com.  The cost to attend is $75 and is required for all new members at Carolina CrossFit.  If you have not attended a fundamentals class yet, you need to do so.  You may also sign up at the gym.

“Finishing is better than starting. Patience is better than pride.” Ecclesiastes 7:8

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This entry was posted on Friday, May 29th, 2009 at 1:00 am and is filed under WODs. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.