Saturday 15th March: The moment the CrossFit world went oooh lala! Stacey Tovar strips down to her trademark white shorts. I must admit Im looking forward to 14.3 a hell of a lot more than 14.2 and Im expecting some good scores from our members especially the bros! My thoughts prior to the WOD are how much time is 8 minutes going to buy you and ultimately the intensity that your going to go at is going to have an accumulative effect sooner rather than later and when it comes how are you going to deal with it? The gym is going to be Open from 8am, Ill be there coffee in hand simmering to a little bit of Jay Z before I dial in Rhianna. As in previous weeks get hot and sweaty. Invest the time into Mobility, start at your ankles, hit your calves, hammys and couch stretch before rolling out your thoracic area and stretching out lats. Get on the rower, start light and build in some intervals to get a huff and puff on, Ill also spend some time skipping to get my ankles warm and to generally fire up. From there dynmaic stretches, hips, hammys, abductors, the Spealler, scorpion before specific warm up. Check out the white board. After that build up to the top Deadlift you want to hit mixing in some low level box jumps before several reps how your going to perform them come WOD time. Rest 5 mins let the heart rate settle then its time to go! As always theres been negativity posted on social media about this WOD with regards to the effect it could have on your back and Achilles. My advice is if the weight is too heavy for you to safely manage then dont lift it. If you experience discomfort or pain simply stop. If you dont want to box jump then dont. Its that simple. Ultimately everyone who attends is there for the challenge ahead and for the fun involved. No one is ever forcing you to do anything you dont feel comfortable with. 8 MINUTE AMRAP 10x DEADLIFT 135/95lb 15x BOX JUMP 24/20 15x DEADLIFT 185/135lb 15x BOX JUMP 20x DEADLIFT 225/155lb 15x BOX JUMP 25x DEADLIFT 275/185lb 15x BOX JUMP 30x DEADLIFT 315/205/lb 15x BOX JUMP 35x DEADLIFT 365/225lb 15x BOX JUMP crossfitdunedin.co.nz/saturday-15th-march/
Posted on: Fri, 14 Mar 2014 16:03:51 +0000
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