Workout of the Day

5 rounds for time of:

800 m run

15 Thrusters (65/45)

15 Pull-ups

All we need from you guys is a confirmation that you are coming so we can get a head count.  Sign-up in the lounge and/or mention something to Justin or Rob.  If you need directions they will be sitting on Rob’s desk (ask if they aren’t there).

I hope you all can join us for a fun weekend at Lake Anna the weekend of June 2nd.

Reminder: NO 6pm class tonight.  Regular class schedule tomorrow (Saturday).  Classes canceled on Monday (Memorial Day).  We will be holding a special Memorial Day Workout 9am Monday morning.

Liam keeping the rope close during his ascent.

Workout of the Day

15 minute AMRAP of:

7 HSPU’s

12 Good Mornings (65/45)

]]> http://www.crossfitdoneright.com/2012/05/25/weekend-at-lake-anna-june-2nd/feed/ 0 IMG_7785.JPG http://www.crossfitdoneright.com/2012/05/24/pull-yourself-under-the-bar/ http://www.crossfitdoneright.com/2012/05/24/pull-yourself-under-the-bar/#comments Thu, 24 May 2012 06:00:00 +0000 Amy B. http://www.crossfitdoneright.com/?p=5482 During Open WOD 12.2 with all the snatches many athletes struggled with getting under the bar. Over the last several months everyone has greatly improved getting under, however we need to take it to the next level. This video hopefully will help explain the difference between dropping under the bar and PULLING yourself under the bar. There is a great drill that you can practice.

Click here to view the embedded video.

Workout of the Day

10 rounds for time of:

10 Pull-ups

20 Sit-ups

30 Squats

Your body can send you confusing signals when you are dehydrated. Especially as the warmer months approach you need to carefully monitor your fluid intake. Other signs of mild dehydration include thirst,  unexplained tiredness, irritability, lack of tears when crying, headache, dry mouth, dizziness when standing and in some cases insomnia.

A good habit to get into is to regularly check your daily water intake.  Notice I have written water.  Water is the best beverage for managing dehydration.  Beverages such as sodas, ice teas and coffee are dehydrating agents and no, the water that is in ice teas or herbal teas does not count towards your daily intake.

Here are some tips to drink enough water daily:

• Put water bottles in accessible places – next to your bed, at the office, in the car, bring to gym, in your purse
• Drink one glass of water before every meal (that is three down)
• Get a water purification system for home or office like those filter water pitchers
• Chilled or Cool – make sure water is accessible the way you like it

Zach loves planks, can you tell?

Workout of the Day

“Bear Complex”

5 rounds of:

7 sets of the following complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

**Rest as needed between rounds.  Work up to the heaviest weight you can without setting the bar down during the 7 sets.

Once you know how much assistance you get with your pull-ups, it’s easier to devise a plan to quantify your results.  For example, if you use a Green Band (1 3/4″) to do pull-ups, you know you are getting anywhere from 65-85 lbs of resistance.  Instead of arbitrarily dropping to a smaller band, strap on a weight vest or weight belt and add 2.5 or 5 lbs at a time until you reach the assistance weight of the next band.  In this case, the assistance threshold would be 50 lbs (1″ band).  This way, you know when it is appropriate to make the switch to a smaller.

This should make your journey towards an assistance free pull-up less frustrating.

The upper body strength to do a dead-hang pull-up makes rope climbs significantly easier.

 Workout of the Day

Snatch Balance

1-1-1-1-1-1-1

Click here to view the embedded video.

Workout of the Day

20 minute AMRAP of:

400 m Run

1 Rope Climb

15 Push-ups

Congratulations Coach Melise!

Workout of the Day

Power Clean

3-3-3-3-3

-then-

5 min AMRAP of:

5 Power Cleans (175/110)

5 BF Burpees

Sign-up for the Mid Atlantic CrossFit Affiliates For Hope here:

http://www.active.com/running/washington-dc/mid-atlantic-crossfit-affiliates-for-hope-2012?cmp=23-9

Each athlete must raise a minimum of $30 to participate in the event.

Juandria taking a break mid WOD.

Workout of the Day

For time:

100 m Run

1 Muscle-up

200 m Run

2 Muscle-ups

400 m Run

4 Muscle-up

800 m Run

8 Muscle-ups

400 m Run

4 Muscle-ups

200 m Run

2 Muscle-ups

100 m Run

1 Muscle-up

All the moves we use in CrossFit are considered core-to-extremity movements.  Attacking our mobility from core to extremity makes complete sense considering the demands all of our movements place on our mid-line stability.

Here are a couple thoracic mobility drills you should start incorporating into your warm-up/cool down:

http://functionalmovement.com/exercises/foam_roller_-_mid_back

http://functionalmovement.com/exercises/rib_grab_t-spine_rotation

Click here to view the embedded video.

Workout of the Day

Snatch 8×2 @ 80%

-then-

Clean 8×2 @ 80%

• May 28th – Memorial Day Murph, 9am at CFDR
• June 2nd/3rd – BBQ and fun at Steve G’s Lake House
• June 9th – CrossFit for Hope (on the Mall)
• August 11th/12th – USAW Certification at CFDR

Mark your calendars for these upcoming events and stay tuned for more details.

Easy Misha, don't pop out of that shirt.

 Workout of the Day

Max rounds in 3 minutes of:

3 Box Jumps (30″/24″)

6 Push-ups

9 Squats

Rest 1 minute.  Repeat for a total of 5 cycles.