Get Up and Go

Turkish get-ups are excellent for developing core-to-extremity strength and bullet-proofing the body, but they’re certainly not very dynamic or explosive.  Wednesday’s AMRAP combines this movement requiring control and concentration with rowing sprints, intended to gas you.  This places a unique stress on the athlete, going from a fast-paced, powerful movement directly into a movement for which you will need to slow your breathing, focus, and stabilize an object overhead.  It’s kind of like the biathlon in the Winter Olympics (cross country skiing and shooting).  Keep your eye on the kettlebell, and see how many rounds you can rack up.

June 15, 2011

Strength:
Power Snatch
1-1-1-1-1-1-1
(find 1RM or stay lighter to focus on technique)

WOD:
AMRAP 16:
250m Row
4 Turkish Get-ups, Left Arm (24kg/16kg)
4 Turkish Get-ups, Right Arm

 

Support the Team!

Regionals are right around the corner, and the CrossFit Fenway team is training hard, readying themselves to represent our box against the best athletes the Northeast has to offer.  Be there to support our athletes Friday, June 17th, Saturday, June 18th, and Sunday, June 19th at Reebok World Headquarters in Canton, MA.

Schedule Updates: There will be no classes at CrossFit Fenway this Friday, June 17th, and no invasion Saturday, June 18th.  Monday, June 20th we will be running uncapped classes at 7:30 AM, 12 PM, and 6:30 PM.  These will be run like an invasion, with no sign ups or pre-registration required.  All you need to do is show up and workout at one of the three designated times.

7 thoughts on “Get Up and Go”

  1. Cheers from San Francisco!

    My sister and I found a track this morning to get a work out in. we did 100m of walking lunges into 8 rounds of 200m run, 10 push ups, 15 lemon squeezers, 20 air squats then 100m of walking lunges to finish it out. Finished it in 28 something.

    Hope you’re all doing well!

  2. Snatch — 30kg…I need to start scarecrowing throughout the day for practice

    WOD — 4 rounds + 206m row @ 12kg

  3. Snatch- 60kg….seems like I’ve been on 60 for months
    WOD 1 get up short of 5 rounds… Note to self baggy shorts on the rower not to efficient… Nice work 5:30 pmer’s..

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