As we come toward the end of the week, it is important to make sure we are paying attention to our bodies and any soreness or tightness we are experiencing. Foam rollers and mobility bands are always available before and after class. Grab a roller, move to an unused area of the gym, and address your mobility issues to make sure you stay fresh and can give 100% every day.
CrossFit Alloy WOD for 1/8/2015:
Skill:
Wrist Mobility
Tabata Plank Holds
MetCon:
Death By
12 minutes of Strict Ring Dips
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (75% Body weight)
Scaling: Note: When calculating weight, round up to the nearest 5lb increment.
Platinum: As written above.
Steel:
Death By
12 minutes of Ring Dips
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (60% Body weight)
Brass:
Death By
12 minutes of Hand Release Pushups (may be from knees)
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (50% Body weight)
Bronze:
Death By
12 minutes of Pushups (may be from knees)
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (40% Body weight)
Scaling: Note: When calculating weight, round up to the nearest 5lb increment.
Platinum: As written above.
Steel:
Death By
12 minutes of Ring Dips
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (60% Body weight)
Brass:
Death By
12 minutes of Hand Release Pushups (may be from knees)
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (50% Body weight)
Bronze:
Death By
12 minutes of Pushups (may be from knees)
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (40% Body weight)
Platinum: Luckily, 75% of my body weight isn’t much. Did 115 lbs. (although technically, I should have done 120 lbs. since I weigh 160 lbs.) for hang power cleans. Got through Rounds 12 and 11, but had trouble with Round of 10 where I only got 8 reps. I took a deep breathe and then got back on track with Round 9 by completing 9 and then completing all remainder sets at 115 lbs.
Strict Ring dips were fine for all rounds.
Platinum: Luckily, 75% of my body weight isn’t much. Did 115 lbs. (although technically, I should have done 120 lbs. since I weigh 160 lbs.) for hang power cleans. Got through Rounds 12 and 11, but had trouble with Round of 10 where I only got 8 reps. I took a deep breathe and then got back on track with Round 9 by completing 9 and then completing all remainder sets at 115 lbs.
Strict Ring dips were fine for all rounds.
Platinum: Luckily, 75% of my body weight isn’t much. Did 115 lbs. (although technically, I should have done 120 lbs. since I weigh 160 lbs.) for hang power cleans. Got through Rounds 12 and 11, but had trouble with Round of 10 where I only got 8 reps. I took a deep breathe and then got back on track with Round 9 by completing 9 and then completing all remainder sets at 115 lbs.
Strict Ring dips were fine for all rounds.