Skills:
Pistols

Strength:
5 rounds of:
5 Deadlifts (155 lb./105 lb.)
4 Power cleans
3 Front squats
2 Jerk/push press
(This is for rounds, not for time. Focus on technique.)

WOD:
3x 500m Row test

Post thoughts to comments.

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Reebok CrossFit Games Highlights you won’t want to miss:

Final Team WOD

Masters Men’s Final —keep an eye out for Ken C.! Ken finished 8th overall – WAY TO GO KEN!!!

Women’s Final Event Congratulations to “Iceland Annie” Thorisdottir, Women’s champion!

Men’s Final EventCongratulations to Rich Froning, Men’s champion!

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People are awesome, part 1:

Post thoughts to comments.

Media:
Tuesday WOD, August 2, 2011

13 thoughts on “Tuesday WOD, August 2, 2011

  • August 1, 2011 at 8:34 pm
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    SKILLS: pistolas are tough to master. For most, however, it’s not so much a strength issue as a balance issue. You’re mind will tell you “I don’t think so,” but you may have to just go for it to make it happen. For most, I suggest holding onto a pull up bar band, rest one hand on a box, or simply work on going as low as you can and then pop back up.

    STRENGTH:

    ALL OF THESE MOVEMENTS SHOULD NOT START UNTIL A BIG BREATH IN AND NO RELEASE UNTIL THE WEIGHT IS ON THE GROUND OR SAFELY RESTING ON YOUR SHOULDERS.

    DL – the key is to keep a good back angle (about 45 degrees) during the start to middle position and a crazy tight core throughout. Other than that, the biggest problems I see are starting position (bar against shins, shoulders over the bar) and not keeping the bar against shins as the lift progresses. And if you’re first move is your ass going upward, you’ve got problemos. Ass and back should rise together with that domination back angle.

    PC – i ‘aint gonna lie, this is a complex movement so listen to what Ryan tells you. The only thing I will say is – keep the bar close to your body the entire time. Everything will come together if you do that.

    FS – three keys here – knees track the feet, elbows up and bar should be on shoulders (not being held in hands).

    J/PP – need for speed. whether jerk or press, work on exploding the weight up. The dip should not be as dippy as you think. A quick dip with your legs and then explode. Upper body should stay vertical and chest up. Think of sitting back into the dip and then wham, bam, thank you ma’am.

    ROW – look at the screen and pick a pace you want to keep. For example, if you’re shooting for 1:40, then find your 1:40 pace and don’t let the darn thing hit 1:41…ever. As for technique, think big leg push, then quick powerful arm pull.

  • August 2, 2011 at 7:31 am
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    Question:

    What would be a good reverse sub for kipping pull ups?

    By that I mean, 1 dead hanging pull up equals how many kips? I’m asking this of you folks who can crank multiple dead hangs.

    I’m guessing the number is 1 to 3? More?

    Thanks much!

  • August 2, 2011 at 8:04 am
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    Ronin,

    3:1 maybe 4:1. I can do just over 40 kipping pullups if I’m fresh. I might be able to do 15 ish dead hangs maybe more if I’m fresh. They’re a different animal and hurt in much different ways. A better sub would be ring rows to strengthen pulling muscles in a less dynamic movement.

  • August 2, 2011 at 8:29 am
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    RX on strength but my power cleans blow.
    1:40, 1:38, 1:40. Lowered my strokes/pulls from 40 last week to 30 this week. Technique is getting better thanks to R2. Solid instruction instant results.

  • August 2, 2011 at 2:02 pm
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    I get stitches out today. 7 more weeks!

  • August 2, 2011 at 2:15 pm
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    Max, I forgot to ask Angie if the cone was coming off today. Did it?

  • August 2, 2011 at 2:44 pm
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    I agree with 3:1 ratio on kipping to Strict. That holds true with my pullups.

    Looks like a great workout today, I’m jealous. Lifting is such a solitary existence.

  • August 2, 2011 at 8:15 pm
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    Legs are pretty smoked from yesterday; ended up scaling the WOD today to three rounds. Did first two at 105, last at 85.

  • August 3, 2011 at 9:33 am
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    Fran with 45# dumbells and dead hang pull ups.

    This workout was much harder than normal Fran. 9:03

Comments are closed.