Day 56: Dan's (Coach) Friday's WOD

Friday; July 12th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up: 

3 Rounds

-  100 Skips or
        30 Double Unders
-  25 meter Bear Crawl
-  12 meter Backward Bear Crawl
-  12 meter Inchworms
-  10 Wall Squats
-  8 Dips
-  6 Burpees


SKILL:

DEADLIFT      5, 3, 3, 3, 1, 1

  OR      5 x 5   If Less than 6 Months

 
WOD:

400 Meter Sprint

TABATA
  -  Push-Ups
  -  Sit-Ups
  -  Squats
  -  Mountain Climbers

400 Meter Sprint

TIME LAST SPRINT


Today Coach:  Dan


My Thoughts:

Warm-Up; a much longer warm-up than what we had before.  The only thing that was new was the Backward Bear Crawl.   I still have the periodic hic-cup with the forward  Bear Crawl.  But the reverse was somewhat easier.  I think the best way to do this is take small steps, and not over stretch as Dan had mentioned.  I definitely felt very warm after these routines.

SKILL; my favorite; only because each time I do this, I'm able to have a nice progression on the weight.   Leanne and I partnered up again, as she's doing similar weights.  And with it being a full class; we knew there would be a fight for plates.   RJF did recently acquire new equipment and additional plates, which helped out a lot in today's workout.   Since both Leanne and I have been here close to 6 months; we opted to go with the 5,3,3,3,1,1 reps.   It nice to have a spotter, Leanne pointed out areas where I'm breaking form and made some suggestions.  Dan came around as I was setting up for my Fourth set.  He watch and showed me by demo'ing what I was doing wrong and what I should do to improve on my technique.   Definitely something that I want to nail down as the weights are getting heavier.    We ran out of time as we had to wrap up for the WOD.   However, I can say that both Leanne and I did hit our PR this week.  For me personally, I hit one of my personal milestone!

WOD; More running (sprinting) to the bus stop and back. It's 400 meter..  I may be running like an elephant, but this time I think I'm running more like a swift elephant..    TABATA  8 sets; with twenty seconds of work and ten seconds of rest.  You go thru each workout 8 times before moving to the next.   Once all done; the last 400 meter is timed.   I managed to increase my speed in the last sprint.  Something about it being timed and it being the last workout drives one to push themselves to the redline.   It took me 2 min 30 sec to do 400 meter; this after doing the TABATA.

MISC; tomorrow,  there is a clinic being put on called the Big Four.  A breakdown with detail instruction and critique to improve on our basic movements.  Essentially a Learn to Lift class.   Anything that will help out with my technique is well worth attending.  I'll make another post after the class.

Until the next time....   tackling one WOD at a time!!