CrossFit is based on form. Your trainers beat range of motion (ROM) into you daily. Do you have one squat at perfect form? Great! Now do 10 reps and stay consistent with your ROM. Once consistency is achieved, we add the element of time and competition to push to intensity. Perform 10 perfect squats as fast as you can: 3-2-1 Go!
True intensity will take you to the edge of your capacity to achieve perfect form consistently. You may short your depth at the bottom of your squat ROM or not reach full hip extension at the top. Your trainers will gently remind you of your ROM to get you back on track. Judges at the SoCal Regionals this weekend refused to count reps that did not meet the ROM standards expected during the WODs. Working against the clock will drive you to your limits both mentally and physically, ultimately enabling you to reach the fitness levels that you desire.
WOD – 4.20.09
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
rx 10:58, in yo face helen!
Back Squat 3X5
200-205-210
Busty Helen = Chest to Bar / 1.5 pood kb
11:31
lost over a minute doing ctb but it was still fun – except for tht whole running part (needs lots of work)
Congrats to Avelyne and our out-of-town visitor, Steve, for completing their first Helen as rx’d!
Back Squat 5X3
185-195-205-210-215
Helen
10:47 (i think)
It’s SO hot. Maybe today’s workout can involve jumping in the ocean.
11:09 C2B / 1.5 pood kb
I came home last night and took an ice cold shower and, no, it’s not because of those new Lululemon outfits Mariessa has been wearing.
Ok so timing is a bit slow but it’s my first as Rx’d! Sweeeeet!
Helen 18:09
Thanks Al for pointing that out to me yesterday!