Wednesday 130109 NOT for time

Usually we train all out- high intensity.  But another hallmark of CrossFit is constantly varied.  And yet ANOTHER buzz word that might not be used around the gym from day to day- but IS used quite a bit in CrossFit coaching lingo is “virtuosity”… which is “doing the common, uncommonly well.”  Today we are going to introduce a somewhat new movement- the dragon flag sit up.  We will also be doing the good old deadlift- something you have done dozens of time in as many different situations (1RM, rounds for time, sumo style, deficit, with chains, banded, etc.

So today we are going to work NOT for time- but for quality  So that each repetition is with perfect mechanics- no questions asked.  Rigid neutral spine, tight mid section, barbell along the thighs and shins… for the dragon sit up- you will ensure that you lower your legs nice and slowly.  Legs outstretched as much as possible- feet together at the bottom and wide out in a V at the top.  It is all about controlling the descent and maintaining control.  This does not mean you have to move at a snails pace- but it does mean that preserving the control and fluidity of the movement takes priority over your finish time.  Developing virtuosity in our movements today is what it is all about.

Jane puts CF to use for the Malibu High School Sharks.

Wednesday’s WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.

Gymnastics skill work- handstands
Mobility work- shoulders
-then-
21-18-15-12 reps per round NOT for time, but for QUALITY of:
Touch and Go Deadlifts 80/55kg (if you want to rest, lower it to the ground gently)
Post loads and scaling to journal/chalkboard.