WODs for Friday 7/15/11


WODs for Friday 7/15/11

Big strength day today for the CFitters.  Testing out your 1rm on your BIG lifts.  Lots of numbers changing on the whiteboards after this workout!!

Our KBellers hit some GHD sit-ups today.  Only 6 at a time so Rhabdo is not coming to visit them. 🙂

When we first teach GHD Sit-Ups, we pause the practical instruction for a moment to get on our soap boxes and explain what Rhabdo is and the fact there are certain exercises we are conservative with when you first start doing them.  They are not exercises you should avoid, just exercises you should ease your way into and give your body time to get used to the reps and the intensity.   Here is a great Rhabdo article from the CrossFit Journal June 2011 – CFJ_Wright_Rhabdo, that you might find of interest and education on Rhabdo.

CF Class WOD: “CrossFit Total”

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

KB Class WOD: Max rounds and reps in 12 minutes of: 4 Handstand push-ups 8 RussianKettlebell swing 6 GHD situps