Rest Day 9/20/12 C
CMC
Head over to Aviator Sports this Saturday to cheer on Team 718 at the Civialin Military Combine. We have 5 athletes going down there to compete in this tough challenge, I am sure they would love to see some friendly faces after the event. Post to comments today, and let us know if you can make it.
BarBell for Boobs
Team 718 will be fundraising for Barbells for Boobs on Saturday October 27th. Start your fundraising page today, ask your friends and family to sponsor your WOD. If you have any questions feel free to contact Tammyli at the Box.
WOD 9/20/12
5 Minutes of Hip/Calve/Back Mobility
3 Rounds of: 1 Min Max Reps: Double Unders/Push Ups; 30 Seconds Rest between rounds
DeadLift– 5 Minutes to build to 80% then- 3/3/3/3@80% 1RM (15 Min Cap)
Diane= 21/15/9 RFT of: DeadLift (225/155)/Hand Stand Push Up
*6 Minute AMRAP of: 9 K.B. Swings (24/16kg)/9 Box Jumps (24/20″)
(*if time permits)
Weighted Pull Ups:
1@30/1@35/1@40/1@45/1@50/F@55/F@55
The last fail I was sooo close. I kicked down with my legs, which threw the backpack (that was in front of me with all the weight in it) forward and the dumbbell crashed low on my stomach. Nice little bruise – and still didn’t get the chin over.
We were doing backward rolls last night for gymnastics and many athletes were nervous about their necks. I was a little caught off guard, because I never considered this to be an issue. Very young children have issues with their head and necks in the backward roll because their heads are larger in proportion to their bodies. This is not the case with adults. The hands by the side of the head as you roll keep weight off the neck and the head tucked forward keeps the head out of the way. Please take a look at these drills for backward rolls, and look at the head position and hands. I will introduce the backward roll again in a gymnastics class, but I will work on progressions to make all athletes feel comfortable and be successful with this movement (it is actually my preferred method for bailing on a snatch because it is bad ass).
http://www.drillsandskills.com/article/9
Diane- 13:50 rx
I am smoked
Warm Up: 78 total DUs/45 total Push Ups
Deadlift: 3@95/3@115/3@135/3@155/3@175/3@195/2@205/2@215/2@225
(still don’t know my max)
Diane: 5:40 @ 145# and 2 ab mats
6 min AMRAP: 6 rounds + 3 KBS Rx
You have the wonderful advantage of being a ‘novice’ lifter. This means that every time you touch the barbell your max goes up. Very good numbers on that deadlift.