Workout Of the Day 6 November 2009

Welcome to Virtuosity Week!  This week we will be doing workouts that will allow you to focus on and correct form where required.  Don't worry, you will have plenty of time to hit it hard.  But you need to hit it with good form!

5 Station Rotation

HSPU
Pistols
Ring Dips
Ring Rows
Toes to Bar

Finish with 50 Wall Ball

Comments

[Brian Dalager]

31/M/220

HSPU - worked on consistency in getting up to the handstand against the wall - then tried some minimal range of motion HSPU's with lowering my head to the top of 4 stacked ab mats.

Pistols - those things are hard.

Ring Dips - can get about 10 in a row before failure - then just kept working for more

Ring Rows - did a bunch - these are harder than I thought - never really do them though.

Toes to Bar - think I got six at one point - tough.

50 wall ball - did them without a break.

Good week overall!

[BrianF]

23/M/170

4RFT:

400m Run
25 Squats
25 Box Jumps 20"
25 Lunges
500m Row

27::24

Totally forgot how hard Run/Rowing combo WODs are, this thing kicked my butt today, but it was overall a great WOD.

[Cameron]

28/m/176

Today.. my first HSPU against the wall... EVER! (finally). Actually, make that three non-consecutive, yet successful, HSPU.

I was using the abmat for my noggin, but I made sure to come completely down and even take pressure off my hands. It was as legit as I can make it until we try it another day and I do it w/o the abmat (but what's 1/2" going to do?).

[Roxanne]

Satan's 9 w/45# bar

I've been wanting to try the men's bar with this for "fun". Since I missed the 3 foundation wods this week, I thought this would be a creative way to hit them all at once using a little more weight than we normally do for Satan's 9. Round 3 I was debating about switching back to the 33 but stuck it out.

23::09
(time w/33# bar is 16::09)

The pistols were a challenge this afternoon. We also did chair pistols to the bench and 10" box to work on balance and stability with full ROM. Nice progress on the HSPU's Nate. Props to April for running 2 miles after the wall balls!!

Have a great weekend!

[Roxanne]

...had a few conversations with women this week regarding weightlifting, and concerns women have with becoming "bulky". You don't need to go after the heavy weights every day but here's a reminder of the role weightlifting plays in supporting a healthy metabolism and weight loss:

'Build muscle. The reality is that there is only one way to enhance metabolism: Build more lean muscle mass. "The best way to increase metabolism is by incorporating physical activity, both cardio and weight training, to increase lean muscle mass, which is what burns the calories." advises Dr. Anding. "Even at rest, muscle tissue burns more calories than fat." So weight-loss programs that encourage strength training and other forms of exercise to improve your metabolism are your best bet.'

I'd say CrossFit qualifies ;)