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A different approach

Nick | 09/16/2013 | 8

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We pride ourselves here at CrossFit Somerville on building strong and functional athletes.  We even dedicate a portion of most workouts to purely building strength.  Generally, this means doing multi-joint exercises with a heavy load for low reps with enough rest in between sets to recover, but not so much we cool down.

Today’s approach is slightly different.  50% of our one rep max is certainly not heavy, but over the course of 50 reps it will wear us down, challenging our muscular endurance (but not metabolic endurance, as is often the case when we use such loads).  Keep those shoulders externally rotated throughout the press to give yourself a safe and stable platform to push off of and get ready to feel the burn.

The WOD is just a fun combination of fairly simple movements across a somewhat longer time domain.  It should go without saying (even though I’ll say it anyhow) that we’ll want to keep a braced core around a neutral spine to get the most work done possible.  Set a pace and stick with it.

Strength:

Press

10-10-10-10-10 @ 50% 1rm

WOD:

AMRAP 16

10 cal row

15 box jumps (24/20)

20 double unders

 

8 comments for “A different approach”

  1. Donne says:
    September 17, 2013 at 8:35 am

    P: 35#

    WOD: 5+20 (Singles)

    I like muscular endurance, these felt too good. Prob need go heavier next time. Gosh this WOD was burner, box jumps are still my nemesis.

    Nice fight on this chilly morn 6:30!

  2. Limit of Dan as X approaches zero says:
    September 17, 2013 at 4:29 pm

    Press: 90# (burnout set of 17)
    This was too easy.

    WOD: 7 rounds Rx
    I haven’t done DUs in weeks and it showed today.

  3. Lydia says:
    September 17, 2013 at 4:32 pm

    Press: 35# (this felt good!)

    WOD: 5+24 (singles, 16″ agro box). We think – despite being the only kid in the 7:30 class, I lost track. But KP and I both thought that was right (as opposed to 4+24). And many thanks to KP for helping me to get back up on the horse box in my first WOD with box jumps since the epic box bite in the Spring. \o/

  4. cmliu says:
    September 17, 2013 at 5:48 pm

    press: 45# (and thanks donne for partnering—it’s 7 o’clock, do you know where your left arm is?)

    WOD: 5 rounds + 10 cal w doubleunders, 20″ box. tried the rower on slightly higher resistance (5.5ish) and boy, that gets tiring quickly. each pull is like box-jumping and water-skiing at the same time. (clearly i have never been water-skiing.)

    BYE LIZ WE MISS YOU :'(

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