New Coffee with the coaches coming this week and I am very excited about this topic. Stay tuned for what promises to be a good one.
Warm-up
Spend 2 minutes in Z1
Then, 4 min AMRAP
10 hanging movements, evolving as you warm up (kip swings, hanging knee tucks, T2B)
10 ring rows
10 banded pull-aparts
Mobility
Quick shoulder mobility
Skill
Rope climbs – spend 10 minutes practicing or create an EMOM
In 2010 a man named Rich Fronning made it to the CrossFit games simply by training on his own after deciding he was done pursuing baseball professionally. Over the course of the weekend, he proved everyone wrong as the kid no one had ever heard of. Winning and placing in many events. On the last day, he was in the hunt to win the games as an unaffiliated athlete until they released the last event.
3 rounds
5 burpee wall jumps
20’ rope climbs (3 for men, 2 for women)
12 minute cap
Rich Fronning lost the CrossFit games because he could not get through his last round of rope climbs. Because he wasn’t a member at any gym he had never done a rope climb before the games and when his strength failed him, he had no technique to fall back on. Now he has said that without this failure to fuel him, he probably wouldn’t have gone on to win 4 consecutive CrossFit Games but I am telling you this because the rope climb is a perfect example of where technique beats strength 9 times out of 10.
Listen to your coaches and spend 10 minutes at getting better.
WOD
“Bear Necessities”
24 min EMOM – :50’s of work, :10 of transition time
1. Cals AB
2. D-ball bear hug
3. Weighted sit-ups
4. Rest
Repeat from 11/14
Everyone is going to get a turn at man-handling the Rogue d-balls. They weight 150 and 100# respectively and should be treated as such. Cleaning them into position should be done with the same regard as cleaning a really heavy barbell. Once you get them into position, you must hold them in a bear hug. Just for the sake of continuity, a bear hug is a bear hug. It must stay out front and hands cannot be too far underneath the ball. Keep the hips and shoulders in line and try to not overextend the spine to support the ball. Squeeze your glutes to take the load out of your lower back.
