Thursday September 26, 2013

Well they day many have been waiting for has arrived.  This is probably the most famous Named WOD in the CrossFit World.  The WODs this week have lead up to this moment (pull-ups and thrusters), so have at it.  Make sure you get full range of motion and do the movements correctly.  DO NOT sacrifice form just to get a better time.  No point in making it dangerous just to try getting a better time.  Only little bit of housekeeping to go over involves the pullup/squat rigs.  The J Cup hooks are not steps to reach the pullup bar.  If you can not jump and reach it, then get a box.  When you come down hard from the bar because it's high up you are doing unnecessary damage to your body.  They do that in competitions, but that's because it's a COMPETITION.  If their misuse continues, I'll be forced to take them away (canceling their true use as bar holders on the racks), for your own safety. 

Also, for those who have pullups and can do the prescribed weight feel they have a good shot at making the wall.  Go ahead and do the WOD first, then worry about skill/strength afterwards.  Again I am leaving this option up to you all, but in the end it is ultimately the trainers.  They will break the class up however they want. 



:30e Side Plank

30e Uni Leg Bridges

10e X'ing Hand to Elbow Plank

3x (or until WOD start)


Thrusters (95/65)


21-15-9 for time

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