Latest WOD

CrossFit WOD for 9/19/2013

By Industrial AthleticsSeptember 18, 20135 Comments

The CrossFit Alloy WOD for 9/19/2013:

10 Rounds for Time:

7 Burpees
7 Knees to Elbow

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Join the discussion 5 Comments

Crimlaw says:

September 18, 2013 at 9:54 pm

Scaling:

Platinum: As written above.

Steel:
7 Rounds for time:
7 Burpees
7 Knees to Elbows/hanging leg lifts/lying leg lifts/other variation
JoeD says:

September 19, 2013 at 8:14 am

Rx: 8:58

Overhead squat buy-in: 3-3-3 of 85lbs-95 lbs-105 lbs
Crimlaw says:

September 19, 2013 at 9:54 pm

I used 135 for my OHS.

WOD: 7:24 I think (might have been closer to 7:35) at Platinum.
Rafa says:

September 19, 2013 at 10:30 pm

7:35 rx’d. Tried staying w Crim but ran out of gas.
95 on the OHS
moneypenny says:

September 20, 2013 at 10:16 am

7:58 Rx’d

Deadlift Breakdown Set-up: Hip-width Stance Hands

Deadlift Breakdown

Set-up:
Hip-width Stance
Hands outside of hips
Shoulders are slightly in front of the bar at set up
Heels Down

Execution:
Bar moves over the middle of the foot
Lumbar curve is maintained with active shoulders
Hips and shoulders rise at the same time

The rep is completed with full hip and knee extension

#industrialathletics #deadlift #junemovements #qualitymovements #functionalfitness #safetyfirst

The weight on a bar or the number of reps are not

The weight on a bar or the number of reps are not important if the movement is incorrect or unsafe. Industrial Athletics prides itself on keeping members safe and moving properly.
Jenn had surgery on her rotator cuff last year. Rather than saying she can’t do anything, she was encouraged to continue coming to the gym and talk to the coaches about what she can do safely and properly. She has recently started back at overhead movements because the coaches helped her keep up her fitness while not having her do anything that would hinder her progress after surgery.

#injurycomeback #safetyfirst #crossfit #crossfitsafely #crossfitsaveslives #rotatorcuffsurgeryrecovery #shouldertooverhead

Why focus on Bent Over Rows this month? There is

Why focus on Bent Over Rows this month?

There is a nice carryover from the Bent Over Row to the Deadlift since muscle in the hamstrings, back and core are all working together in this position to stabilize the weight.
The movements are similar and can both assist in developing a stronger force production towards other pulling movements as well.

#deadlift #bentoverrow #bentoverrows #barbellbentoverrow #crossfit #workthosebackmuscles #moveweight

Our June Athlete of the Month….Jay Wilcox! Our

Our June Athlete of the Month….Jay Wilcox!

Our athlete of the month is a model member. He encourages others by motivating them to be their best self, without even realizing it. He is friendly, a team player, and was a dark horse during this year’s Open Competition. You can typically find him in the 6:15 or 7:15am classes crushing whatever workout is programmed that day.

Congratulations @jayybird13

#athleteofthemonth #hardworkpaysoffs #hardwork #workhardplayhard #hwpo #crossfit #crossfitathlete

Bright Spot Friday This weeks bright spot is Mike

Bright Spot Friday

This weeks bright spot is Mike hitting a big front squat PR. Since moving to Pittsburgh Mike shows up and consistently tries to improve himself. Great job @michaelofthesouth

#brightspot #brightspotfriday #frontsquat #frontsquatpr #crossfit #liftheavy #squateveryday

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