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Dave gets ‘set’ by bracing and mentally preparing himself before the squat

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+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag

CrossFit WOD (and ) for Tuesday 6/19

establish a back squat max in 20 minutes, then

“KAREN”

150 wall ball, 20/14lbs to 10/9′, for time

Post maxes and times to whiteboard!

HIIT WOD – 12pm

3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts

– then –

10-to-1
ball slams
jumping jacks

– then –

1-to-10
situps
pushups

HIIT WOD – 5:30pm

(A) agility ladders

(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)

(C) 4 rounds of :45 wall sit, :15 rests

(D) ABmaggedon

(E) STRETCH!

FOUNDATIONS 7 WOD

It’s also “KAREN”! (see video above!)


Brian C

Standing further away from the wall is actually a better strategy for powerful-enough athletes doing wall ball ball. Trajectory sends it exactly toward the intended target and if accuracy is correct, shoots the ball directly back at the athlete’s chest, allowing further cycling. There is no wasted extra effort in overthrowing, and no throwing with cranked necks, or general bad posture.

A look at the week ahead: Power cleans/double unders, kettlebell chipper, deadlifts (maybe you’ll max!), ground-to-overhead/plate burpee/overhead walk, pullups, row/hang power cleans/Pendlay row, the Hero workout JACK, another chipper, and a “Dumbbells For Daddies”.

This weekend is also the Seattle Rock & Roll Marathon, 1/2 Marathon, and 5k. Many roads are closed so plan ahead!

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+ International Functional Fitness Federation Established – FloElite

CrossFit WOD for Monday 6/12

AMRAP in 3 minutes:
10 power clean, heavy
30 double unders

Rest 3 minutes

AMRAP in 6 minutes
10 power clean, medium-heavy
30 double unders

Rest 3 minutes

AMRAP in 9 minutes:
10 power clean, medium
30 double unders

Rx = 70/50, 61/43, 52/38kg
Performance = 84/57, 70/50, 61/43kg

Olympic Weightlifting WOD

snatch + OHS, snatch high pulls, abs, backs, obliques

Powerlifting WOD

back squats, strict presses, weighted pullups, personal accessories

Kettlebell WOD

– Suitcase and OH Carry
– Get-Up Skill Work
– Return of Simple and Sinister
– Squat and Press Ladder to finish class