Get Ready…
by Sean on Mar.01, 2010, under Workouts
Tuesday March 2nd 2010
WOD:
5 Rounds of the following:
15 DB Push Press (35/20)
15 Knees to Elbows
15 DB Jump Squats (35/20)
Rest 2 minutes…
Fundamental: Push Press
Challenge: Dead Hang Chin Ups (max reps)
Play: 50 lateral hops/40 lateral hops (single leg)/ Speed Ladder 4x/ 50 lateral hops/ 40 lateral hops (single leg)
Coach Carrie is taking one of her classes through some stretches, are you keeping up on your flexibility training? Did you know flexibility (the ability to maximize the range of motion at a given joint) is included in CrossFits list of 10 general physical skills?
Some Benefits Of Training With Dumbbells
by Michael Ruthordford
- Great for joint stability.
- Versatility. This is my favorite. You can duplicate any classical movement and then some. – Positive Transfer. Don’t confuse this with rolling around on a Swiss Ball. Great things happen when using dumbbells in your conditioning. Just using dumbbells can add about 10% more effort to a workout as opposed to barbells. I can personally attest that I have seen athletes improve in the following by using dumbbells training exclusively.
- Vertical Jump
- Balance
- Acceleration
- Hip Flexibility
- Torso and abdominal strength
7 Comments for this entry
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March 2nd, 2010 on 11:31 am
Just guessing the lateral jumps are what they sound like. This WOD definitely seems easier on paper but I know that’s going to bite me in the ass. Ill be doing this WOD from down in Reno.
March 2nd, 2010 on 3:32 pm
that was a fun one, and I enjoyed getting to incorporate some of what I learned in Vegas, oh so strict K2E
I didn’t record my time but it was not fast 
March 2nd, 2010 on 3:34 pm
I think it was like 26 min and 13 DHPUs
March 2nd, 2010 on 7:11 pm
You are right Hawk! That was fun
I didn’t watch my time but felt good on technique today. Thanks Hawk for sharing your knowledge with the 9am class. Good stuff OC people!
March 2nd, 2010 on 9:50 pm
Good for you Hawk, I bet it was torture doing “strict” KTE! The cert really changed my outlook on training and I look forward to sharing what I learned with everyone.
March 2nd, 2010 on 10:59 pm
Thanks for the great workout tonight OC. It was great to finally get to work out in your new box. Loved that workout. It was fun to see some old friends and meet some new ones!!
WOD – 17:36
March 3rd, 2010 on 9:19 am
Strict K2E SUCKS!! So put that in your pipe and smoke it. Fun WOD though, I think maybe a minute of rest would have been sufficient between rounds?
WOD 14:16
Dead hang PU 12