WOD 29.Sep.14 Name and tame your goats!

CrossFit™ strives for general physical preparedness: getting you ready for anything that life throws your way.  You don’t need to get fit before trying a CrossFit™ workout. Everything can and should be scaled to help you train at your edge, with sufficient intensity to increase your fitness level without causing injury or burnout.

Even though the programming here is scaled to beginner level, you may still need to adjust the WOD so it’s not too hard or too easy.  When making adjustments, keep in mind that you should move toward difficulty and discomfort. Target your weaknesses for improvement. Everyone has a “goat” or two (or three).  Name them and tame them.

  • Aim for the time target. Keep the power in the workout by not taking too long to complete it.
  • Measure your progress over time by record your results and reflecting on your progress.  Consistency should yield an increase in your overall fitness level.
  • Don’t avoid the uncomfortable or challenging movements. If you shy away from your weaknesses, they will get worse, not better.

Always complete a general warmup to raise your body temperature and get it ready to move. Then do the movements of the WOD slowly a few times, focusing on technique and joint mobility.

3 rounds for time (target time < 15 minutes):

  • Interval run/walk/run 200-400 meters (target: 2:30 min. for 400 meters).
  • 10-20 squats (target <1 min)
  • push press (5-10 kg.) (10-25-lb.), 10-15 reps

*if you don’t have a weighted bar, substitute a broom handle, dumbbells, or kettle bells. Keep your belly and butt tight.

Youtube scaling example.

Substitute for run: row 500 meters.

More on the Push Press:

Correcting the Finish – including a practice drill for opening shoulders

CrossFit Journal

Demo

Push Press, slow motion

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