Floor press 5, 5, 5 reps @ 40%, 50%, 60%
Please download and print your worksheet!
Five rounds on the 5:00 minute interval, each for time:
Row 250m
5 Push press
The push press is for total load, so go heavy! You may change weight each round.
Post total time and total load to comments.
Technique?
Are you prepared? – Zac Pine
Everyday showing up with sambas, boardshorts, and most of the times a hoodie to complete my style, I've been ready to complete whatever is thrown at me. You all saw the last WOD of the 2010 CrossFit Games (if you haven’t check it out and watch ‘The Matt Chan” go!!) that is what CrossFit allows us to do (anything). CrossFit is a general preparedness program, which means that we are fit and ready to take on any task thrown our way. In the last WOD the competitors had no time to prepare mentally for the tasks they were given, but as amazing CrossFit athletes they were able to rise to the challenge and give it their all. As a coach I don’t expect you all to do Handstand Push-Ups, Muscle-Ups, Snatch your body weight, or like to do Double Unders (that would be nice), but I do expect you to give it your all towards good movement (functional) and effort (intensity).
When I was a trainer in Santa Cruz with my CrossFit homies (trainers),we held back from allowing anyone to know what the WOD was until the last moment. After a good warm-up my hoodie would end up in the corner, chalk dusted my boardshorts, and my legs with a slight burn. Excitement would build with the explanation of the WOD, a couple ohhhh’s and awwww’s for every movement explained, our names were chisel tipped on the white board, and then READY……3-2-1-GO! During the WOD is when you had to mentally prepare and push through what was coming up next.
At Verve we have the opportunity of knowing the WOD ahead of time, which allows us to prepare, understand our weaknesses, and try to improve upon them. We all have things that we have trouble doing especially in CrossFit, but facing those weaknesses will give us the courage to face hard times in life and make those a little easier.
