Got Dots?

If you were in CrossFit Fenway on Tuesday you probably noticed some new additions to our awesome, black, rubber flooring — a series of silverish dots.  These dots are in place for us to walk, or gingerly hop you through the dot drill throughout the week.  The dot drill has long been popular with athletes in various sports, and with good reason, as it works several elements of fitness including agility, speed, accuracy, balance, and coordination.  Once you’ve got the pattern down, the dots are here to stay, so if you’re in a little early, you can add the dot drill to your pre-class warm up routine.100_1318

June 2nd, 2010

Dot Drill
Good mornings

Strength: High Bar Back Squat 5-5-5

10 Squat cleans (50kg/35kg)
10 Push press
20 Overhead walking lunges (20kg/15kg)
40 Lateral jumps
20 Overhead walking lunges
10 Squat cleans
10 Push press

The Sox are still at home taking on the As, so there will be no parking during the evening classes on Wednesday.

7 thoughts on “Got Dots?”

  1. 8:03

    75kg for HBBS (got to 80 but my form was crap)

    Lots of fun today, methinks my legs are going to be reminding me what I did to them for a few days. 🙂

  2. 100kg HBBS – I’d love to see what I can do 5-5-3-3-1-1-1

    8:03 rx – The lunges were a lot harder than I anticipated, especially that second set. My legs were burning from yesterday’s deadlifts and today’s squats.

  3. 80kg backsquat
    7:45 Rx– but a little out of order.

    goal for the week- dot drill in under a minute. today- 1:03.

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