Wednesday, May 22
After a barbell-intensive Tuesday, a gymnastic based Wednesday. Starting our day with a new progression on our strict handstand pushups. Our conditioning for the day comes next, in "Strict Nicole". A slight twist on a classic CrossFit.com benchmark, changing from kipping to strict pull-ups. Midline to finish. ACTIVATION 1 Round: 12/9 Calorie Row, 5 Russian Baby Makers 12/9 Calorie Row, 10 Spiderman + Reach (5/side) 12/9 Calorie Row, 15 Glute Bridges Followed by 2 Rounds: 1 Round of with 3 Strict PU, 6 Pushups, 18 Sit-Ups) 25 Single or Double-Unders 200m Run
10 Sets for Time: 30% of Max Strict HSPU 10 Min Time Cap Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets. If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time. On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let's choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options: 1. Elevated Platform Strict HSPU 2. Strict Presses with Dumbbells If we move towards the elevated platform, we want to be wary of what the platform can train - that specific range of motion. If it is to build comfort and confidence in the HSPU, that's a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.
Strict Nicole (10 Rounds for reps)
AMRAP 20: 400 Meter Run Max Strict Pull-ups In "Strict Nicole", we are chasing a max number across as many rounds as seen fit by the athlete. If one pushes the 400 meter runs, we can see round totals closing in on 9 or even 10 rounds. If we pace the 400's, and chalk before each strict attempt, we may be closer to 6 rounds. The balance is in the middle, naturally. If we push the running for true max rounds, we will get the most amount of attempts on the pull-up bar, but we may not hit our best numbers per set. A slightly more reserved pace, along with a brief composure breath, re-grouping underneath the bar is the ideal place to be. Inside these strict reps, we are looking to stay off the ground. We can hang at the bottom of the repetitions, but as soon as we touch the ground, that terminates the set. And on these sets, we are actually not looking to go to complete failure. Knowing that we will have ~6-8 attempts on the bar, it is just as much of a paced effort as if we were to do a "Max Set on the 3:00". Record Total Reps for each Round Completed. Leave Uncompleted Rounds Blank.
Metcon (AMRAP - Rounds)
On the 1:30 x 7: 10/7 Calorie Assault Bike 10 GHD Sit-Ups Not for score or time, but for quality effort. Each window is 90 seconds, and *both* movements are part of the effort for the round. In the absence of an Assault Bike, the first and best option would be the Erg Bike for 12/9 calories, with a second being the row for the same (12/9). Inside these intervals, let's push our intensity on the machine.
---------------------- "A single death is a tragedy. A million deaths is a statistic." - Joseph Stalin A morbid thought from the former dictator of the Soviet Union. There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story. The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals… as just another number. A "statistic". When we feel the desire to generalize, let’s choose the opposite path. Act for the one.
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