A+ R A-

6/20/2012


SWOD:

Cleans 6/5/5/4/4 (try to beat the weight you made last week) then,


A1) Single arm unsupported DB/KB rows, 10 reps each side x 5 sets

A2) Weighted sit-ups 15/15/15/15


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Notice how Ian hinges forward at his waist and that his knees are not locked out. He keeps his back flat and tries to pull the dumbbell up to his arm pit with his arm and back. What makes this an unsupported row is the fact that his other arm is not resting on a wall, his leg, etc. Just let your arm hang naturally and keep your core tight.

"Intensity"

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Simply put, intensity is determined by an athlete's power output or how much work he/she can complete in a certain amount of time, but keep in mind that intensity is all relative. Therefore, as long as YOU attack each workout with 100% of YOUR effort, you will be able to create some sort of positive physical or psychological change (assuming your training program is suitable, your form and technique is impeccable, and your recovery strategies are spot on.)

Here are a few pieces of suggested reading that will help you understand CrossFit Mission Gorge's and Crossfit's approach to getting you fit, how we define fitness, why we don't do "cardio," and why we try to keep our conditioning WODs short



 

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