Monday, November 19, 2012

11/19/2012 Back to the Basics

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.  You are able to say to yourself, "I lived through this horror.  I can take the next thing that comes along." -Eleanor Roosevelt

Dione Oliver on Scaled Push-ups

WARM-UP
See board for warm-up.


SKILL
Thruster Review


WOD

Option A - MAIN SITE

For Time

Fast & Heavy 

21 Dumbbell Thrusters
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run




OPTION B - SCALED

For Time

Fast & Heavy 

18 Dumbbell Thrusters 
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run



OPTION C - ON-RAMP

For Time

Fast & Heavy 

15 Dumbbell Thrusters
100m Run
12 Dumbbell Thrusters 
100m Run
9 Dumbbell Thrusters
100m Run



Today you see that we have three options for our work-out.  First, we've provided you with a main site (www.crossfit.com) work-out that we are calling Option A.  This is a thruster based workout in which it is expected that you lift heavy and run fast.  Here is your "form meets intensity", folks.  You will want to make sure you've got your technique down for the dumbbell thrusters and you will want to give it your all in your run.  Option B is the scaled version, while Option C is for our On-Rampers.  Each option brings you less reps on the thrusters and less distance on the run.  Dumbell Thruster weights are based on the individual but would remain the same regardless of which option is chosen.  See your trainer to determine what weight to use.  

We're taking it back to the main site right now...testing it out to see if that is a direction we'd like to go.  A sort of "getting back to the basics" type approach.  Give it a try.  Feel it out.  Swish it around in your mouth, and let us know what you think.

Enjoy!

Dione Oliver, Director / CF-L1 Trainer




[SATURDAY 010210]










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