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Mon 8.27.12, BS & BP - Tues 8.28.12 FGB, again?

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Sunday, August 26, 2012

Mon 8.27.12, BS & BP - Tues 8.28.12 FGB, again?

Team TWCF at the Fittest of the Falls Competition.
This week: Tuesday I will be coaching all day instead of Jordan, Wednesday we will not have Open gym or a 4:30 class. Noah is doing the 5:30,6:30 class. Jordan is doing all classes Thursday evening through Saturday. Labor Day we will do 1 park workout at Linwood Park at 11:00am. Everything back to normal after that.
Monday
Back squat
3-3-3-3-3

Bench Press
5-5-5-5-5

Oly Class:
Hang Cleans
1-1-1-1-1


Tuesday
Yes, I know we just did fight gone bad and yes I know it sucks but I am doing this to teach the first timers that it is not just about fitness level but also experience. This workout can be approached by different angles. Now that you have done it you know what portions of the workouts went well and which ones didn't. Did you go too hard on the row? Did you sprint the 1st round and get 150 reps but only 90 the second?

Tyler at CrossFit St. Paul gave me some good advice once (or twice) he said play Offense and Defense. That means if you are 5'2'' tall and suck at wall-balls maybe just ease through it rather than putting a lot of effort to squeeze out those extra 2 reps. Save it for something you are better at, gain those 2 reps back plus 5 more.

Some of you may have noticed I was pretty strict about the standards on this WOD (especially for those shooting for the records board)  It is a fast paced workout and I see people trying to rush some movements. I can do Murph in 25 minutes if I do half squats and partial push-ups but it's not fair to that person that went through the full range of motion and got 2nd place at 32 minutes. It is usually a body awareness issue and most aren't doing it on purpose (also why it doesn't work to tell me you got 1st on WOD with no coaches to witness it); it also puts me in an akward situation to have tell you that you didn't get the RX after all that work. I gave plenty of warning before and during the workout so here is your 2nd chance. Let's go hard and get a better score.


Fight Gone Bad
3 rounds
1 min at each station 1 min rest at the end of each round

 Wall-balls (20/14)
SDHP (75/55lbs)
Box jumps (20")
Push-Press (75/55lbs)
Row for calories

posted by Timberwolf CrossFit @ 8:16 PM   0 Comments

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