Wednesday, January 24, 2018

2018-01-25 or 2018-01-27 WOD


Here's an old video of Josh Bridges doing 11.6 way back in the day! He ended up taking second in the Open back in 2011 (also second place at the Games, behind Froning), but the story is that Dan Bailey did 11.6 three times to beat Bridges on the overall score in the Open by one point! Craziness! Josh Bridges' top score back in 2011 of 169 reps was NOT beaten in 2012 either (Bridges took that year off for knee surgery).


Wonder Woman Cycle Week 7

CrossFit Open WOD 11.6 / 12.5
AMRAP in 7 Minutes:
3-6-9-12-15-etc. reps:
...Thruster (100/65#)
...Chest to Bar Pull Ups
Record total reps.


Core Work
4 rounds as a buy-in:
...20 Second Hollow Hold
...10 Seconds Rest
...20 Second Superman Hold
...10 Seconds Rest
Rest 2 minutes, then 3 RFT:
...15 GHD Hip Extensions
...15 Stand Up Sit-Ups (10# medball)
Record time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

C&J Complex
3-Position Clean + Jerk
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
*3 position = 1 clean at power position, 1 clean at knee, 1 clean below knee (not the ground). Finish with 1 jerk. Record heaviest load.



4 rounds as a buy-in:
...20 Second Hollow Hold
...10 Seconds Rest
...20 Second Superman Hold
...10 Seconds Rest
Rest 2 minutes, then 3 RFT:
...15 Stand Up Sit-Ups (10# medball)
...15 GHD Hip Extensions
Record time.


CrossFit Open WOD 11.6 / 12.5
AMRAP in 7 Minutes:
3-6-9-12-15-etc. reps:
...Thruster (100/65#)
...Chest to Bar Pull Ups
Record total reps.


Skill - HS Walking
...Max Effort Static Hold (2x3' Box)
...Rest 30 seconds
...Max effort HS Walk
...Rest 1 minute
*Repeat until you've accumulated at least 1 minute of static hold and 150' of walking.


TFX TAPER:
1. 20-30 Minutes of LISS (bike or row)

2. 20-30 minutes of mobility

3. 15 minutes of meditation/visualization*
*Practice this at home about 30 minutes before bed. Find a quiet place free from distractions. Focus first on clearing your mind, then on seeing yourself complete each event. Visualize it as though you were actually going through it. Maintain a positive focus and frame of mind.

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