Workout of the Day: 2-Aug-2012
The Attitude Nation Certificate Attendees! A big Salute to Jon and Jessica North for helping those in attendance Slam Bars and Set PR’s! Whenever you meet a “celebrity” there is always the risk of them not living up to your expectations. Jon was not only a great Olympic Lifting coach, who has a passion for his sport, but he is truly genuine and an all around great guy. He blogs about his relationship with the barbell, and his writings are deep, personal and reflective. For those of you looking for an elite athlete to “follow”, start reading this guys stuff. Truly amazing. http://www.jonnorth.blogspot.com/.
Photo: Jon North
Some of you ask why do we go heavy, or why are we focused on strength, why do we do olympic weightlifting? Yes, muscle is healthy, metabolically active tissue, yes, it improves health and VO2 Max and a whole lot of sciency stuff as well. It also prepares your body for the unexpected. Read how solid strength and conditioning work saved Miranda Oldroyd’s life! Strengthen the muscles, train the body to deal with heavy loads ballistically(Olympic Lifting), walk around encased in your “suit of armor” able to withstand the rigors of daily life better, and keeping you safer, just in case!
CrossFit WOD
High Bar Back Squat
(starting weight to calculate percentages is 90% of 1RM Low Bar Back Squat)
4 sets of 5 @ 70% (3 min rest)
in between each set, 6 broad jumps in following fashion
2-1-2-1 broad jumps, sets of 2 @ 6 ft, sets of 1 at max.
then
3 rounds
21 Unbroken OHS @95/65 (Rx weight is only if you have a 190+/130+ OHS, the weight should be 50% of 1RM)
21 HR Push Ups
3 Rope Climb
(Sub in 10 Knee Tucks and 5 Chin Ups for 3 Rope Climbs)
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7 Responses to “Workout of the Day: 2-Aug-2012”
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Although I didn’t feel like I was strong today, I was happier with my consistency in form. Loved the workout. Woooha!!!!
3rd round killed me. In the thick of it, it seemed like a good idea to switch to the sub for the last round of rope climbs. Then, I wished I hadn’t.
Cheers to Tall Pete! He’s been a positive force at 5:45 since my first WOD (and surely before, too). We’ll miss you at CFP! Good luck, and show ‘em how it’s done!
Good luck Tall Pete! Eileen, Luna and I will miss you (especially Luna).
545 – I have dibs on Tall Pete’s parking spot!!
Good luck to Tall Pete. Don’t be a stranger. Great WOD today. I feel stronger already. 135# on squat. 35 on OHS. total time 18:37. Thanks Trooper John for letting me borrow a sock for the rope climbs.
Where is Tall Pete going???????
great wod started out with 45 on first 2 rounds but had to cut it back for 3rd if i wanted to get up that rope again. thanks trooper john(brother) for getting me up the rope for my last round. i’ll miss you too tall pete!
I managed to rx this one, but it took me 18:20. Got worse as I progressed through each round: OHS=Strong, HRPUs=beginning to fade, Rope Climbs=Oh my god, please no more. 225 on the back squats.