We’re continuing with the type of skill and strength developing warm ups we’ve been doing over the last couple of weeks. This week it’s going to be overhead squats, pull-ups, Turkish get-ups, and handstand push-ups. The overhead squats have been in for a couple weeks, so if you’ve got the form down with PVC, give it a try with an empty barbell, and add weight from there. If you’ve got unassisted dead hang pull-ups the warm up is a great opportunity for you to work on your kip. If you’re still using bands this is the time to really work on developing your strength, so you can get off the elastic. Turkish get-ups were added to the warm up last week, and if you’re feeling confident in your form increase the weight, or try using different objects (please ask before attempting to use one of your classmates or coaches). Finally we have handstand push-ups. Practice kicking up, holding the position, and start working on the range of motion, but if you’re still doing push-ups from your knees this is some extra time designated for you to work on getting to your toes. If you have any questions please ask any of your CrossFit Fenway coaches how the warm up can be tailored for you. There’s a lot to work on in there, and with hard work, you’ll see rapid progress.
April 12th, 2010
Skill: 2 rounds:
10 Overhead squats
5 Handstand push-ups
3 Turkish get-ups each side
5 Moon the sky
3 World’s greatest stretch each side
Strength: Press 3-3-3-3-3
WOD: Complete 3 rounds for time of:
Farmers’ walk to Kilmarnock and back
20 Dumbbell push-ups
Prescribed weight of dumbbells is 25%-30% of body weight in each hand. If your hands come off the dumbbells at any point during the workout it is an immediate 3 burpee penalty. The dumbbells are then picked back up, and the workout is resumed.
Programming Note: There will only be 2 classes Thursday, April 15th, at 6:30 AM and 6 PM. These will be similar to the invasion workouts, in that there is no attendance cap, and you don’t need to sign up. Be sure to keep checking the blog for any additional scheduling updates.
Parking is available during all classes Monday at CrossFit Fenway, because the Red Sox are at Minnesota. When they take on the Twins at Target Field it will be the first time the Sox are the visitor for the opening of a new ballpark since 1923 at Yankee Stadium.