And we invite anyone and everyone to join our online blog, just click the Comments link below. Ask questions, post concerns, arrange or request someone to meet you for a workout time, post results, encourage one another. It is just another way the IMCF community interacts. And the blog can also serve as a record of your workouts. You can easily go back and research previous times, recall your last personal record (PR) or see how many rounds you did in a WOD six months ago. So with that...for Monday we have a choice between two great WODs...
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KAREN
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| AM results (click to view) |
150 wall balls for time (20/14)
...or...
ISABEL
30 snatches for time (135/95)
Post time to comments and post to the whiteboard in the Bubble as well.
Compare Karen to 01.09.2013 or to your Open 13.3 time.
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Coach's Notes. (standard times of 0545 and 0630, for additional times please hit the blog)
Okay, let's start with Karen. We last saw her back in March during the CrossFit Open although she had some double unders and muscle ups with her. This is just plain ol' Karen. Prescribed weight for men is a 20# medicine ball thrown to a 10 foot spot, the prescribed weight for women is a 14# medicine ball thrown to an 8 foot spot. Both heights are painted on our south wall in the Bubble. However, scaling is always available and in this WOD we have three options...scale the weight, scale the height or scale the number of reps. Absolutely one aspect we do not want to scale is the range of motion. No matter what you choose, ensure you use full range of motion no matter how many reps you accomplish.
So what is this wall ball? You start with a medicine ball in a front rack position (i.e. held in front of the chest), perform a front squat to a depth below parallel and then throw the ball up to the desired height and then catch the ball back in a front rack and repeat. Do that 150 times and you have met Karen. See the video link below for a demo on wall balls.
One note on strategy for Karen...if your gameplan out of the gate is to just wall ball a max unbroken set until you red line and succumb to muscle failure; resting and then repeating another max unbroken set you may find yourself absolutely smoked before you even get to 75 reps. Consider sets of some number that does not push you to exhaustion. Example...do 1-20 unbroken, rest for 15 secs, do 21-40 unbroken, rest for 30 secs and continue that scheme until you can't make that target number of unbroken reps. Then set a goal for sets of 15, then sets of 10 etc. Leave some gas in the tank when you complete those early sets and take a breather, you'll need that gas later!
As for Isabel, the prescribed weights are 135# for men and 95# for women. The snatch is one of the two Olympic lifts (the clean & jerk being the other) and it demands good mechanics and explosive power especially at these weights. If the snatch is not a movement you have experience with then consider Karen as your goal for today. It is a great lift and incredibly effective at developing speed, power and strength but can be too complex for inexperienced lifters. See the second video below for a snatch demo.
Lastly, both of these WODs today require a lot of 'work'. Take some time to warm up, mobilize, cool down, and maybe roll around on a foam roller. Follow the workout with a lot of water and the proper foods and it will aid your recovery. It is only Monday and there is a lot more work coming in the WODs later this week. You don't want to be miserable by the time Tuesday morning comes around.
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Training Videos.
•Here is a Wall Ball demo courtesy of CrossFitOneWorld.
•Here is a Snatch demo courtesy of CrossFit Connect.