WOD 120620

Womens only Strength Class You
know you want to come

In CrossFit we prize the generalist, we challenge the heavy lifters to a run and the runners to 1 Rep maxes and we will take them both on in Fran. However sometime we can miss the point. Some People are really good at one or two things. Some people are naturally gifted runners others can dead lift 500lbs with out ever having done it before, and you know what that is awesome. It is ok To be good at something. And if you are good at it, take the time to be great at it. For myself this comes in the form of lifting heavy things 1 time. I like it, I think I'm pretty good at it and I am going to dedicate my time to getting better at it. I will prioritize the strength over the metcon when I am crunched for time because I know what I value most, and that is ok. For you it might be running marathons, doing gymnastics, or perhaps you are really good at the slow lifts, or the olympic lifts; it really doesent matter what it is. Embrace it, be awesome at it when it comes up it is your time to shine be the best and dominate the WoD Board. 


So am I advocating changing your CrossFit Program? Not even a little bit. I could barely squat over 300lbs before starting CrossFit now I am darn near hitting 500 for backsquat. The best thing you can do in your training is to work on your weaknesses. That's Right when I stopped doing the same routine every week and started doing Thrusters, cleans, Sprints and box jumps; once I added Pull ups and HSPU to my regimen my squat went up. Its amazing but a faster 400m Run does translate to a stronger squat it all carries over. So when a WoD comes up that has nothing you like know that if you push hard and try to get better that day, it will also benefit you in the areas you enjoy most.  So whatever it is that you enjoy that you are best at, celebrate it, It is not jsut about improving where you are weak It is also about excelling where you are strong.


4 Pm Strength
Back Squat  1x5 @ 75 % 1x3 @ 80% 3x1 @85%
Shoulder Press  1x5 @ 75 % 1x3 @ 80% 3x1 @85%
Dead lifts ( only if you were absent for yesterdays wod ) 
1x10 @ @75% 1x 5@80/85%  1x 3 @90%


WOD
Isabel
30 Snatches for Time

Yes this is a Test of a bench Mark Girl. However you should come in prepared for a number of drills dedicated to improving different point of the snatch. We will be running through the burgener warm up, Foot work drills to start. In addition to extra mobility work to improve starting and receiving position. We will also talk even more in depth on bar path than we have before.