WOD for Wednesday 3-30-16. Reminder of April’s membership increase.March 30, 2016
First off, GREAT energy during today’s sled push. Some sports psychologist/human behaviorist types could probably cite studies of how good for the soul, emotional well being, etc etc it is to have people cheering for you; strangers even! Probably has something to do with endorphins. I don’t really know the scienceness of it, but there were some great efforts made me close to misty-eyed.
Some surprisingly good strength numbers as well, with people PR-ing. I am psyched.
Wednesday is our designated upper body pull day. This cycle you have a choice to make. In the past we’ve done pullups, and they will be an option again, but also available will be what we commonly refer to as the Chinese Row. This has the athlete facing down, chest on a bench, barbell at arms length. The athlete draws his/her elbows up, with the goal of contacting the bar to the bottom of the bench. We’ve done it in the recent past. Which should you choose? In brief, the pullup is certainly more valuable to Crossfit. You’ll always see pullups in competition and probably never see anything like the Chinese Row. But pullups can be tough on the shoulder capsule. The row would do a good job of preserving the muscular demand of a pullup with less joint stress.
Programming protocols are largely the same.
With that in mind, here’s your wod for Wednesday
A- 12 Minutes Test 1 RM Pullup or Row
B- 12 Minutes 3×8 Pullup or Row @ 2-2-2-2 50-60% of 1 rm for the row. Trial and error on the pullup. Tempo this slow will force many of you into assistance bands, even if you haven’t used them for years. Don’t worry about it. 2-2-2-2 x 8 @ bodyweight is very demanding.
C- Work: EMOM x 15 – a) 30/20 Seconds Chin above the bar Static Hold b) 15/12 Row Calories c) 15 Wallballs 20/14
Lastly, please recall that as of April 1, there is a $5 increase per person in rates across the board. The one exception is to those members who have been with us for less than 6 months; your rates stay the same through the end of your 6th month of membership. Thank you all for your continued patronage.