Monday’s WOD 9/24/12

Buy In:

Clean and Jerk
10 Minutes

Mobilize for the Clean and Jerk

Fix that Front Rack Position

WOD:

“Betty”

5 Rounds for time:

12 Push Press 135/95

20 Box Jumps (24/20)

Cash-Out:

Forward Rolls

For the buy in, much like last week we are going to use 10 minutes to establish our Clean and Jerk.  Practice technique, or work to a higher weight.  Last week I had a short discussion with Jezel B. about how why I programmed the 10 minute clean and jerk.  She had mentioned that she did not want to attempt a load close to her one rep max because she did not want to feel rushed for a heavy lift.  I don’t blame her.  I told her I did not program the 10 minutes of work to expect everyone to jump up to their 1 rep max weight towards the end.  In fact, most people kept a modest weight on the bar and practiced technique work.  I fully expected this.  I did, however, leave the option open to lift a heavier weight than normal.  Sometimes, when the clock is ticking, you spend less time worrying about not making a lift, and personal record’s (P.R.) happen.  Have you ever noticed that sometimes when you hear the, “3,2,1, go” that all of a sudden you stop thinking about aches, pains, and how heavy the weight was during warm-up?   Competition has been proven to increase performance.  So, I will say, from a training perspective, use this time to work up-to and stay below 85-95 percent of your 1 rep max.  Unless you are feeling strong, then feel free to attempt a P.R.

For today’s workout we are going to perform a CrossFit benchmark workout named “Betty”.  This workout was never featured on the CrossFit.com website, but rather was created by an athlete named Ryan Atkins in 2005.  This workout has surfaced over the years at several different gyms.  I have never tried this one before, so I figured we’d give it a go.

For the cash-out we are going to work on forward rolls.  We will lay out the red mats and practice.  Forward rolls are important parts of learning about how your body moves in time and space.  As we have seen in the gym, for some of you, just being upside down is a hair-raising experience.  Forward Rolls are also an important skill to develop to roll correctly out of a handstand/handstand walk.

 Results