Time Domain
As we near the end of our current programming cycle, let’s talk about some of the less obvious ways we’re working on improving our 1-mile run time. For a number of reasons, we don’t want to always be running to train for this.
Today’s WOD will focus on hitting the approximate time domain of our 1 mile run without having to worry about our running form to be able to push the intensity. The beauty in the “constantly varied” portion of CrossFit isn’t just that we are utilizing multiple muscle groups in our workouts. As we tire doing one movement we can switch to a different movement using different muscles and movement patterns, allowing us to keep the intensity higher than we would be able to using a single movement.
Keep that in mind when scaling today. Pick weights, heights and movements that we can move through consistently and ideally, unbroken (especially the wallballs and handstand push-ups). Leave everything you have on the floor when these 8 shorts minutes are up.
solid form
STRENGTH:
Pull-up Volume Training – 45 second intervals for 15 minutes
WOD:
AMRAP 8:
8 Wallballs
4 Handstand Pushups
20 Double Unders
Hooray 6:30 personal training! Worked on HSPUs for the skill.
WOD: 5+30, blue ball, 20″ box, singles
WOD: 5+8 (10#, 20″ box, SU)
Ben’s personal training was made possible by Donne forgetting to set her alarm clock. Also if it wasn’t for crazy traffic, 7:30 you are always fun group to WOD with 🙂
let me know and i will call you to make sure you’re up!
WOD: 5+8 (14#, 14″ box, SU)
6:30’s loss was 7:30’s gain! We had a great group for 7:30 with folks pushing it on the volume training and WOD! I was thrilled to add 20 pullups with just a green band to the 3 I’d done so far (thanks, KP!), and to be able to string together the wallballs much moreso than in the past.
Pull-ups: 2 red bands; 4 reps for 9 rounds, 3 reps for 11 rounds
WOD: 5 + 52 (10lb ball, handstands on bench, singles) – this felt pretty good today
Pull Ups – 3 for first five rounds, 2 for the rest
WOD – 3 & 11 with one ab mat
I have stopped using my “special” jump rope and just use one at the box that seems to be the right length. I’m still doing all my doubles with a single in between but I was shockingly able to string more than usual today. My beach WOD yesterday included 100 push ups.. needless to say my shoulders are smoked… lax balls in my shoulders forever and ever.
we should name a cocktail the ‘beach WOD’
sorry, morning christine isn’t available. only her evil evening twin is a-roam…
volume training: skinny red band, 1 strict PU –> blue band, 1 strict PU. willpower to quell the kipping impulse.
WOD: 5x + 27. 10# ball, HSPU scale on the box, DU. keeping elbows in on the HSPU scale—was definitely feeling it. shoulders and arms are going to be super happy tomorrow.
Me don’t like this evil twin, if I promise bacon and coffee in morning will Morning Christine return? 🙂
Her good twin is there in the morning and is twins with your good twin and her evil twin comes at night… does your evil twin come at night? What would happen if both evil twins came to night class? I think this should happen on Tuesday nights.
This could be arranged since I have an early staff meeting Tues morn … evil twin lurks in me esp after a rough day at work 😉
evil twin is back tonight. but i’ll be there friday morning!
Volume training: pull-ups 3×11, 2×9
WOD: 5, 20#, 35# plate w/ ab mat
p.s. here’s the cambridge community gynmastics website. lemme know if you’re interested in trying! i miss uneven bars. https://sites.google.com/site/cambridgecommunitygymnastics/home
Christine – that sounds like so much fun! Let me know if you want to give this a try. Maybe if I get a better outlet for these gymnastic impulses I can stop asking Nick to let me do backflips and handstand walks during class…