Day 103: ME Strict Press, DE Front Squats, 3 K Row

Friday; December 6th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds:

-  10 Knees To Elbows
-  20 Air Squats
-  10 Kettle Bell Swings


SKILL/STRENGTH:

A)  ME (Maximum Effort) 
         STRICT PRESS   7  -  7  -  7  -  7  -  7  @ 75 - 80% of  1 RM

B)  DE (Dynamic Effort)
         EMOM   x  8 MINUTES    
         2 FRONT SQUATS   @ 50% of 1 RM
                                           

WOD:

ROW  3 KM (3000 METER)  FOR TIME


Today Coach:  Edward
  Assistant Coach:  Matt


My Thoughts:

Warm-Up; last day of performing this warm-up routine.   Managed to get in 10 Knees to Elbow in one sweep unbroken.  Feeling stronger..  Kettle Bell swings @ 35 lbs.

SKILL/STRENGTH; Edward explained the different between ME and DE.  Maximum Effort focus on training the muscle.  It build strength.   Dynamic Effort focus on building explosive muscle.  When doing the Front Squats; we use a lighter weight, squat down like you normally do.  Once you hit the bottom, you are to explode up wards.  That is the focus of the Dynamic Effort.   There are probably better explanations on the web that goes into more detail than I can convey here.
Here are two links that explains them:  Dynamic Effort  and Maximun Effort

WOD; it's pretty straight forward.  Row 3000 meter FOR TIME.   Once again, Edward demo a proper way to row.  The intention is to ensure you have time to rest on the return stroke.   This is probably the best time I've been able to do, keeping my strokes the same pace all the way thru to the end.

WOD Results;  Name, Time

Misc:  continued to work on my hand stands (adding 1 more rep than the previous days and holding it longer).  I'll come in tomorrow to work on some other things.


That's it for now, and hope everyone has a great weekend!  

... tackling one WOD at a time!!!