I Am CrossFit W.O.D....April 8, 2011

"CrossFit Open WOD 11.3"

Complete as many Rounds and Reps as possible in 5 minutes of:

Squat Clean: 165M/110W

Jerk: 165M/110W

(Example 1 squat clean and 1 jerk= 1 Round).

All members will be doing this WOD regardless of whether or not you are signed up for the CrossFit Games. Members who are participating in the games please plan accordingly and attend your regular class scedule. We will not be running WOD's on Saturday due to the Dodgeball Tournament at CrossFit Gables. Dodgeball registration begins at 9AM. IACF and CF Vida Brickell will be closed on Saturday.

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Day 96 of the Burpee Challenge

Comments

[Steph]

Repost from yesterday:

"Alright, in anticipation of Friday's Sectionals WOD...

Here's an article on "prehab" for weightlifters, courtesy of the Pendlay forums (they'll help with shoulder mobility, I hear that stuff is useful):

http://www.pendlayforum.com/showthread.php?t=2827

Here we've got KStar on some drills that will help hip and shoulder mobility/pain for those of us with hip or shoulder impingements (which would make full cleans and jerks both hurt like a BITCH, lol, I WOULD KNOW, LUCKY ME):

http://www.youtube.com/watch?v=yphER5FELSo

They're good even if your shoulderS (or hips) are feeling a little out of whack. I definitely recommend the shoulder/kettlebell fiasco, it has helped me get some decent weight up despite my bitchy shoulder.

And finally, rotator cuff exercises:

http://www.aafp.org/afp/980215ap/980215a.html

You do these with 2.5 plates, 3lb dumbbells, a full water bottle, MAYBE 5lb plates if you're built like a tank...you DON'T do them with 7-pound dumbbells, or 10 or 15 or 25lb dumbbells. You do a high number of repetitions (I'm talking 40 or 50), until it burns, and then you do it some more. They use these for rehabilitation but they improve rotator cuff regardless of its condition, better to take some preventative measures so you don't end up with a shoulder injury (or two). Best completed before a workout, as part of a warm-up or something."

My recommendation: if you have converse, wear them. The less support, the better. Big, cushiony sneakers are the worst shoes you can wear for something like this. Also, squat clean the bar (if you can) because it's faster and more efficient than a power clean + front squat. And save your energy by split jerking (if you can), or at the very least push jerking it.

[Molly]

Great job today everyone!!! It was awesome seeing a lot of people push their physical limits on this WOD!!

[Anisha]

I want to try again! That was terrible :(

[Laz]

Thanks to my stubbornness today I think the pain in my shoulder got
10xs worst. Sometimes u need to sit back leave ur ego behind and analyze the situation. Knowing I have a shoulder injury I continue to
Wod and not let my shoulder rest and as a result in today's wod I completely messed it up. I have to learn to hear my body and learn to stop when I can't push it no more. As a result dr suggested that I have to stop cossfit for at least a month to let my shoulder heal before I do any more damage :(. I will rest as much as I can from now till wod 11.4 hopefully it will be enough to finish all 6 weeks. Molly dirty and Adrian you guys killed it today good job i'm proud of u guys keep it up and u guys will get far in this competion as for now biofreeze and a bag of ice are my bestfriends. GET AT IT

[DIRTY]

FINALLY, The Dirt has come back to...Reality.

CROSSFIT WOD #3
16.6

After returning from my WrestleMania getaway, I realize that I'm a much better CrossFitter IN MY HEAD than I am in reality. In my head, I don't think there's anything that I can't do, no weight I can't lift and no movement I can't conquer. The reality is a much different story; leave it to reality to ruin things.

But I think that every CrossFitter worth his or her salt is the same way. We all shoot for the moon so that if we fail, we'll land among the stars. We take on hardcore tasks and set difficult goals for ourselves to ensure that learn, grow, and constantly challenge ourselves. Competition, especially with ourselves, is ever-present, and that's how we like it. If it were easy, we wouldn't want to do it.

Today's WOD is a reality-busting gutcheck, so be ready to push yourself hard. The clock runs away from you so fast you'll swear it owes you money. Only you can determine how far you go, so show us what you got...

SQUAT CLEAN/ SQUAT JERK

Like any MLB pitcher, the secret lies in the legs. Be sure to keep your chest proud as you start the movement, and quickly shrug and scarecrow. Once the bar is up in the air:

DROP YOUR HIP AND SQUAT UNDER THE BAR. This will initiate the squat part of the movement, but conserve energy by getting you under the bar quickly and efficiently.

Next, EXPLODE UPWARD and use your momentum to get that bar overhead. Do what you can to make it one fluid motion, like a thruster, so that you can get the weight up and lock out at the top. That's one round. Dig deep and get as many as you can. The FIVE minutes fly, so don't waste a single second.

OBSERVATIONS

I've always depended on my leg strength to get things done for me, but I see now (very clearly) that I need to put in work in the squat/dead lift department. Knowing your weaknesses is a strength, but only if you do something about it.

Good luck to all of you participating in the CFG WOD. Kill it.

Get at it.

[Molly]

oh no Laz!!! Go to the doc & get your shoulder checked out. Please don't hurt it more.

[Sam]

Guys a couple pointers on this WOD. Instead of trying to go all out and possibly getting some no reps for either not being able to clean it or jerk it, you should focus on your technique. If this is ridiculously heavy for you then take a couple breaths before each attempt and make sure you get under that bar and either thruster it up or stand up from the clean then split jerk it. This wod is heavy as shit but I loved it!

11 Rounds RX

[laz]

i know molly i already made an appt for today. i couldnt even lift my son to put him in the car. Lets see what they say.... fingers crossed. I guess it got worst when i pulled up to lift the bar something got messed up....

[Adrien Tapia]

31 rounds RX

[Danielle]

So this WOD is heavy but not impossible. You have to think you can. My goal was 25 and i got 26.5 i failed on my last press. I should have split it, thought i was out of time. Wasn't really looking at the clock.

Thanks Karen and Jess for cheering me on. It really helped. When your coaches believe in you, it makes the world of a difference.

These games WODS are making me realize what my weaknesses are. Totally thought i was going to bust on the presses and i was struggling on those squats towards the end.
STRENGTH WODS here i come.

Shelly got 27.5 she always beats me by a little. I'll get her one these days. Good shit Girl. Proud of you!
Good luck to those who have not done it yet.