Monday WOD – 041618

Amy

Amy

For those of you who missed it, Dr. Todd’s workshop was terrific and I think it gave those who attended an insight into where you can make improvements in your fitness. We had enough of you participate that I am able to draw some conclusions about our community as a whole and use that information to guide some of my programming going forward.

Sidenote: On an individual level, some of you have significant strength imbalances or mobility deficits that need to be addressed. In some cases, that may require a more dedicated focus and effort than what happens in our group classes. We are capable or creating an individualized program for you.

The biggest thing I want to point out and address is that relative to our lower body strength, our upper bodies are weak. And, just looking at the upper body, we are much weaker at pressing than we are at pulling. The shoulder is a very complex joint that can move through every plane, and we want to make sure that it’s fully functioning and healthy. And one of the best ways we can ensure the health of the shoulder, is to make sure that we have strength balance between our pushing and pulling and relative to our bodyweight.

When you see tempo pressing twice in one week, now you know why. And when we tell you that the way it looks easy and you should try more weight, we’re not just being bullies. But if you are in pain, the pain is a signal that something is wrong, and you should speak up. And there are no points awarded for being tough and pushing through the pain.

The whole methodology of CrossFit was founded on the idea of creating a well-rounded fitness. Your biggest opportunity for getting fitter and healthier is focusing on your weaknesses. It’s not continuing to train your strengths over and over again. Your weaknesses and imbalances are the areas where you have the biggest room for improvement.

“You fail at the margins of your experience.” Meaning that avoiding your weaknesses will only keep you weak and increase your risk of an injury down the road.

Here’s to another year of helping you all reach for new heights with your fitness. I continue to be humbled by your support and trust.

-Coach Erik

KIDS & TEENS SPRING SESSION STARTS APR 23RD!
Registration now open: http://whalingcitycrossfit.com/kids-teens-cf/

6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/

WORKOUT OF THE DAY

Wellness
A1. DB RDL @30X0: 4×12
A2. BTN Press @20X1: 4×10

B. 4 Rounds NOT for time:
10 Push-ups / Ring Dips
5 Nordic Hamstring Curls
15 Glute Bridges

Fitness
A1. DB RDL @30X0: 4×12
A2. BTN Press @20X1: 4×10

B. 4 Rounds NOT for time:
10 Push-ups / Ring Dips
5 Nordic Hamstring Curls
15 Glute Bridges

Performance
A. Clean w/ Pause in Receiving Position: 10×1 across

B1. DB RDL @30X0: 4×12
B2. BTN Press @20X1: 4×10

C. 4 Rounds NOT for time:
10 Push-ups / Ring Dips
5 Nordic Hamstring Curls
15 Glute Bridges

D. 3 sets:
15 Hip Extensions
15 Side Plank Clam Raises

E. Ski Erg
16 x 30 sec hard / 30 sec easy
2:00 rest after round 8. Program the work/rest intervals and shoot for same meters during each 30 sec hard piece.