Warmups included the Spider crawl, which will eep popping up until people “get”it, along with inchworms, bearcrawls and lunges. From there we went into Deadlifts, 3 sets up 5 moving up in weight. From there the main strength work was:
DEADLIFT 2 REPS ON THE MINUTE
@ 70% 1RM (focus on bar speed)
Followed up with work on the rings, first getting comfortable inverted, the progressing to skin the cat. There is a lot of benefit to learning how to position your body in an unfamiliar setting, even (especially?) if you will never be “good” at the gymnastic side of things. I think its fair to say, the worse you are in that realm, the more even tiny sucesses will raise your whole game.
To round out Sundays training, we finished with a metcon burner:
50 squats /5 HSPU or 10 assisted HSPU or 25 pushups
40 squats/ 4 or 8 or 20
30/3-6-15
20/ 2-4-10
10/ 1-2-5
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Geez…glad I was playing basketball instead!
Playing on the rings is way more fun the basketball!
I concur with Mr. Brose.
That could be true. Bring it on. I’m trying to live vicariously through myself these days.
Fun class we should integrate a skill like that more often – similar to the HSPUs we did Tuesday. Good stuff. The lumberjack work out sounds good the 275 x 20 will crush me. Hope every one has a great Thanksgiving – we all have many things to be thankful for. See you all Tuesday. Going to check out Desert Crossfit..
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Chris W. and I worked with 200# for the deadlifts.
Gymnastics work was fun.
Squat/pushup circuit in a pathetic 11-something.
P.S. Tom, is that you on Coach Rut’s blog?
http://coachrut.blogspot.com/2009/11/me-dips-112709.html