Strength: Deadlift 1 - 1 - 1
*3 attempts to find a 1 Rep Max (heavyish) in 15 Mins - Heavyish means it doesn't have to be a PR. If you're feeling it though...go for it.
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WOD: 21-15-9
Overhead Squats 95/65
Toe 2 Bar
Then immediately into "Annie"
50-40-30-20-10
Sit Ups
Double Unders
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Please watch the two Youtube videos below. The first one is with Chris Spealler and the 2nd is with Bobby Noyce. Chris gives some tips on DU's that might help some of you. Things we have discussed before but you might process them differently coming from him. Between the two videos, you need to pay attention to how the situps are done. While both use dumbbells to hold their feet (I don't use dumbbells), Chris gets his torso nearly vertical if not actually vertical on each situp (basically bring upper chest to his knees. Bobby on the other hand is doing not much more than a crunch. Thus, Bobby's tiime is considerably faster. The takeaway from this...? You must make note of how you do your wods. What standard did you use? Doing them the hard way like Chris is going to be more beneficial in the end but it's going to take you longer. If you do them crunch style and go really fast, while still impressive...it's not the same. This same thing can be applied to many other movements. For instance...during pushups...did you hold a plank and only touch chest and chin to the ground or did you roll down with your hips touching first each time? On your pullups...did you get your chin "as high as the bar" or actually "higher than the bar" as it's stated you're supposed to? Standards...hold yourself to them and you'll improve faster.
*3 attempts to find a 1 Rep Max (heavyish) in 15 Mins - Heavyish means it doesn't have to be a PR. If you're feeling it though...go for it.
------------------
WOD: 21-15-9
Overhead Squats 95/65
Toe 2 Bar
Then immediately into "Annie"
50-40-30-20-10
Sit Ups
Double Unders
--------------
Please watch the two Youtube videos below. The first one is with Chris Spealler and the 2nd is with Bobby Noyce. Chris gives some tips on DU's that might help some of you. Things we have discussed before but you might process them differently coming from him. Between the two videos, you need to pay attention to how the situps are done. While both use dumbbells to hold their feet (I don't use dumbbells), Chris gets his torso nearly vertical if not actually vertical on each situp (basically bring upper chest to his knees. Bobby on the other hand is doing not much more than a crunch. Thus, Bobby's tiime is considerably faster. The takeaway from this...? You must make note of how you do your wods. What standard did you use? Doing them the hard way like Chris is going to be more beneficial in the end but it's going to take you longer. If you do them crunch style and go really fast, while still impressive...it's not the same. This same thing can be applied to many other movements. For instance...during pushups...did you hold a plank and only touch chest and chin to the ground or did you roll down with your hips touching first each time? On your pullups...did you get your chin "as high as the bar" or actually "higher than the bar" as it's stated you're supposed to? Standards...hold yourself to them and you'll improve faster.
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