Level One - WOD Thirty-two

Good Morning, Athletes!

Have you been working any of your skills lately? Remember that taking time to practice your skills after a WOD will make it easier to perform the WOD’s later. It also reinforces good habits, gives you a chance to break bad habits, and practice time skills (like handstand holds, walks, levers, et cetra) outside of a WOD.

Furthermore, you absolutely need to practice for technique and consistency – that way when you hit the intensity button your form does not break down immediately negating all the positive results you could have achieved from the work performed.

At CFC we use the model of Warm-up, Strength or Skill, WOD, Durability (longer skill set), Cool-down. If you get right to work and don’t take long breaks, most of the time, this takes our athletes approximately one-hour to complete. Next week, I will start implementing a similar method that you are absolutely expected to follow. You can cheat and quit early or not complete your workout as assigned and nobody will care – but you will always know. Remember that you are doing this for yourself and your family – why would you cheat them?

Today’s WOD:
• Warm – up, 3 x 10.
• WOD:
o AMRAP – 20 Minutes
> Deadlift: 60/45#, 5 Reps
> 13 Push-ups
> 9 Box Jump, 14 – 20” box
• Cool-down, Roller/Stretching/Yoga + 1 liter Water

Post thoughts and time to comments.

Have fun. DO WORK!

3…2…1…GO!

Coach