WODs for Friday 2/18/11

21
Feb

WODs for Friday 2/18/11

Holy cow, look at the KB WOD today!!!!  It’s like snatches, snatches, and more snatches…  throw a run in there and head outside in the beautiful weather!!!

More strength PRs for our CFitters….those numbers are a changin’ on the boards!!  Way to go!!!  To count an Rx rep at Arenal Fitness – the bar starts on the floor, stand/lift to full extension of the body, and return the bar to the floor.  If you drop the bar from the standing position, you are missing out on 1/2 of your range of motion.  You are 40% stronger in the negative movement (returning to the starting position) than the positive movement.  So, if you got it up there, you are certainly strong enough to lower it back down.  Why short change your strength building?

Hint on how to be stronger in your deadlift as well as many other lifts…keep your entire spine in alignment from head to tail.

For the deadlift, you should be looking at the ground with your whole head (don’t just look down with your eyes) aiming about 4-6 feet in front of you on the floor.

If you take a PVC pole, place it on your spine.  It should touch the back of your head, your spine in between your shoulder blades and your tail bone all at the same time through the full range of motion.  If you are looking at the wall in front of you before you begin to pick the weight up off the floor, you are hindering your strength and power.  You will not hurt yourself, just not working to the best of your ability.

CF Class WOD: Deadlift 1-1-1-1-1-1-1 reps

BONUS WOD: As many rounds as possible in 8 minutes of 200 meter run 20 Abmat Sit-ups

KB Class WOD: For Time: 15 Kettlebell Ground To Overhead (One Arm L) 15 Kettlebell Ground To Overhead (One Arm R) 200 meter run 12 Kettlebell Ground To Overhead (One Arm L) 12 Kettlebell Ground To Overhead (One Arm R) 400 meter run 9 Kettlebell Ground To Overhead (One Arm L) 9 Kettlebell Ground To Overhead (One Arm R) 200 meter run

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