Saturday February 23rd 2013

By 02/22/2013 wod

Hey! No Cheating!

Not that any of us do… on purpose to win or best a fellow athlete. But, I have to confess I have cheated during a WOD. You are about 3/4 of the way through the WOD and then it happens. You drop your wall ball on it’s way down or it doesn’t hit your target, you don’t open your hips at the top of your box jump, or maybe your snatch was overhead but your arms weren’t locked out or you start dropping the weight before you were all the way open. Lawrence has seen me do it and called me out on it. If it wasn’t a damn near perfect rep, don’t count it! Why? This is a breeding ground for lazy movements that result in diminished training and potential injury down the road. Not to mention if you wish to compete, the last thing you want is to train yourself how to perform a no-rep movement.

You know when you do it. I know when I do it. This where you have to silently chastise yourself, suck it up and redo the rep the right way. I feel great after a workout at our box, but I feel better when I know didn’t cheat that one rep…or three reps and did that WOD to Rx ALL THE WAY.

Jon –

Level 2 WOD

Strength

20 Mins to Establish 1RM thruster 
* Can be taken from a rack or Clean from the ground*

Conditioning

Every Minute on the Minute ( For 8 Minutes )
5 Strict Pull ups
3 Strict HSPU ( any Scale )

4 Rounds for time:
7 power Snatch 115lbs/75lbs
15 back Squats @ 155lbs/115lbs
7 Toes to bar
*These are two separate workouts. Rest enough to go all out after the EMOM.

All Levels WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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