Wednesday 29 December

Alex ring dips

Affiliate Team Qual WOD Week 5

Three rounds for time of:

10 Ring Dips

20 Overhead Squats, 95 lb male – 55 lb female

30 Wall Ball Shots, 14 lb male – 10 lb female

20 minute cutoff

Ring dips must be full depth. Rings must touch arm pits/shoulders and arms must be fully locked out at the top. Kipping is allowed. Bar starts on the ground for overhead squats. Overhead squat must come past parallel and hip must come to full extension at the top. Wall ball shots must physically hit the blue tape and squat must come past parallel. If performing WOD for score in the affiliate team competition, ring dips must be performed on rings hung from ceiling.

“Human Overhead Tutorial” with Team Again Faster – video [wmv] [mov]

Today’s skill work will be hip external rotation in the deep squat, shamelessly stolen from this episode of the Mobility WOD, from approximately time 1:00 to 3:00

8 thoughts on “Wednesday 29 December

  1. Davy and Michelle duked it out with the affiliate WOD this morning. I hope they don’t have nightmares about me telling them to get deeper on their squats. Was impressed with both. Davy’s OHS has gone from almost nonexistant to a pretty substantial load. Michelle has consistently worked her way from the occasional Bronze athlete, to the solid Silver athlete, and now to the occasional Gold athlete. Looking forward to 2011 for both of you.

    1. As I mentioned to Michelle this morning, having such a small class is a good news/bad news sort of thing. Good in that you get a lot of dedicated help from the trainer; bad in that you get a lot of dedicated ‘help’ from the trainer. 🙂

      But hey, it’s all good, and I appreciated your help today Jeff.

  2. My WOD this morning: started Wendler’s 5/3/1 progression for back squat. Back squat is my weakest lift in proportion to my 1RMs in all other strength movements, so I’m going to add a little bit of work on it each week. Surprisingly, 5/3/1 is not much volume at all, and won’t be too burdensome to add to regular CrossFit, at least for only one exercise.
    Week 1
    5 reps @ 65% = 190
    5 reps @ 75% = 220
    AMRAP @ 85% = 250, 6 reps

  3. There was an advantage to both Davy and I this morning in having the dedicated eye that Jeff has. I’m good with the corrections because that is the only way I’ll ever get better. Thanks for your help!!

    Christina, I understand you programmed this WOD and you did an excellent job with it.

    Assisted bar dips, 41# OHS, 10# wall ball squats that got really ugly at the end. 3 rds 15:26

  4. 16:48 Rx
    This WOD hurt me more than I have in a while. OHS followed by wall balls, all on top of sore quads from front squats yesterday, needless to say I stared at the stairs to my apartment for about 5 minutes before I attempted the ascent :-/

    Big thanks to Jordan, Ryan Brown, Jakub, and David for the push… their support easily took off 30 seconds from my time

  5. Jakub murdered the workout during the 5:15 class. Kudos, Jakub! Jordan finished strong and Craig fought through the OHS(s)! It was good to coach Roxi for the first time in a regular class. Zan fought for two legit ring dips! Overall, 5:15 was a good class.

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