WODs for Tuesday 4/16/13


WODs for Tuesday 4/16/13

KB Class WOD:

Skill:  Handstand Hold


5 rounds

200 m run 7 Pull-Ups 7/7 Pistols 21 Power Swings 55/35

CF Class WOD:

Skill: Lat Engagement

  As anyone that has worked to get stronger with the bodyweight movements can attest, it is extremely frustrating and rewarding to put in the effort necessary to perform the higher skill bodyweight movements strict, such as pull-ups, handstand push-ups, ring dips, pistols, muscle-ups, etc. Thus, often times in a rush to get there faster, we quickly jump to dynamic skills before truly developing the proper strength to do the movement strict. While dynamic movements are great for the ego (“I got my first kipping pull-up!!”), we need to take a look at the problems with this reliance on the dynamic motion without properly developing the strength to perform their strict counterparts.   By developing a dynamic movement (often referred to in CrossFit as kipping) before the strict version of a movement, we often expose ourselves to injury by overloading our tissues with forces that we aren’t able to control. A Kelly Starrett reference: imagine trying to catch a barbell loaded with your bodyweight flipping toward you… this is essentially what you are doing when using a kipping movement. Is it better to try to catch the barbell by smoothly cushioning the weight to a stop, or by letting it smack into you at full speed?? This is essentially the difference between having the strength to control your movement or not.  


AMRAP 20 min of:

1 bear complex 95/65 –

3 rds Cindy

30 double unders


Coaching Point: The Bear Complex:

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

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