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Light and fast

Nick | 05/05/2014 | 10

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Getting stronger is an integral part of CrossFit.  Challenging ourselves with heavier weights helps our bodies adapt faster.  The increased demands it puts through our system aids us in finding more efficient ways to move while recovering from this stimulus can aid in bullet-proofing our joints.  Sometimes, however, in the effort to challenge ourselves with weight we end up slowing down in our WODs.  This can sometimes be a good thing.  Today, we’re going for speed.  The rep scheme is purposely low and the weight on the swings is purposely light.  Make sure you choose your scale appropriately so you are challenged (it shouldn’t feel like a rest when you get back to your kettlebell) but can keep moving.

STR:

Split Jerk Double

WOD:

8 rounds
5 burpees
block sprint
10 kbs (1.5/1)

10 comments for “Light and fast”

  1. Daniel LeMoose says:
    May 5, 2014 at 10:34 pm

    ****~~~~ALERT!~~~~****
    I’m competing in a 2-person (1 guy, 1 girl) RX competition hosted by CrossFit 2A in Acton on May 18th, a Sunday. My partner has dropped out so I’m in need of a replacement! Does anyone want to compete with me? Pleaseeeee. It’s already paid for, and I have a car. Team name is “Glutes of Glory.” Here’s the link. https://crossfit-2a.theboxhq.com/events/cf2a-spring-fling

  2. Rich says:
    May 5, 2014 at 10:54 pm

    CF Medusa?

  3. Olivia says:
    May 6, 2014 at 9:08 am

    Lemus – I thought I told you I’d do it! But if you’re holding out for someone with better double unders, I’d understand…

    SJ: 155#.

    Wod: 10:09rx. Boy I felt the heavy deadlifts and weighted pistols I did yesterday once I started running. I’m not entirely sure that “sprinting” happened today.

  4. Renee says:
    May 6, 2014 at 9:33 am

    SJ 95# … Def been working on form. This is 20# below my max but I’m not positive those even looked ok. I’m sure I was relying on a push then press out. Foot work and lock out are key here and both need some work…. One on one sesh set up needed/pending

    WOD 11:40 Rx – love a good sprint in the morning 🙂

  5. Daniel LeMoose says:
    May 6, 2014 at 3:51 pm

    SJ: 45, 95, 115, 135, 155, 175, 195, 205, 215
    My split jerk form made gains today I feel.

    WOD: 11:36 RX

    Thanks, Olivia! You rock!

  6. Lydia says:
    May 6, 2014 at 4:51 pm

    SJ: 90#
    WOD: 15:58 Rx. Always kinda fun to have those rare occasions where I get to Rx it – even if they usually mean burpees. Great work from the 7:30 class!

  7. BAMBAM says:
    May 6, 2014 at 9:14 pm

    SJ: 215# need to work on footwork. Doesn’t feel im being aggressive and foot work kinda eh.

    WOD: 10:43 RX classic crossfit wod love it. Fun.

Comments are closed.