Mini-Chipper, CFSV Style

JT Scott | 08/07/2013 | 6

We’re working on that pushing strength again – this time playing with the rest/refractory period. It’s a little less rest – can you do the same work or more than you did last time?

We’re doing a chipper today – not something we do often. Each movement is done only once, and you just move through the WOD from one end to the other. No rounds, just move through as fast as possible. Of course, if we’re going to do a chipper we’re going to do it our way.

We’ve had lots of running this week, but not today. Why just move around with your legs? Today we’ll get back to that good old-fashioned four-limbed locomotion with a touch of crawling. Each round, crawling. So good. Constantly varied.

Note that the order of this chipper was designed especially for you. The burpees to fatigue you, yes, but also to enforce good core discipline and hopefully get you mindfully using hip flexion to get through them quickly. The Toes-To-Bar smoke your hip flexion and your arms further. The KB Swings should come as a delightful relief, as you can now focus purely on hip extension… though your grip may be getting tired. Finally, it’s time for the wallballs just around the point when your arms should be out of commission and the upward force needs to come from good positioning and powerful hip explosion – that jump out of the bottom.

No, really, you don’t have to thank us. We think of this stuff just for you, because it’s our job. And because we love you.

Thursday August 8, 2013

Strength:
Pushing Volume Training – every 45 SECONDS for 16 minutes (20 rounds)

WOD:
* 50′ Bear Crawl before each movement (25′ forward, 25′ backward)
30 Burpees
30 Toes-To-Bar
30 KB Swings
30 Wall-ball