The final installment of CrossFit Hard's "Open Prep" series: cardiovascular capacity is in the books. Every single participant learned a valuable lesson, one we preach everyday:

TECHNIQUE > STRENGTH.

Mono-structural movements, for example, rowing, or running in the CrossFit world are never their own independent WOD, they are always coupled (usually sandwiched in between) multiple other movements. As fatigue sets in, strength will fade, what does an athlete have left to rely on? Yup, you guessed it, technique.

After performing multiple drills hammering home our point, we feel confident the next time these athletes come across a workout involving rowing or running, they will be ahead of the curve.

We want to thank everyone who participated these last three weeks. Your questions, feedback and positive words were very encouraging. We'll be seeing you all again soon enough in another specialty course soon to come.

Good luck in The Open CrossFitHARD family. Looking forward to watching you all perform!

Till then,

Coach David & Robby

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WOD 022017

HAPPY PRESIDENTS DAY!!!

We will be running our full normal schedule of classes today.

What was the highlight of your weekend?

The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Back Squat 

1) Back Squat: Every 2:00 X 9 Sets
Sets 1 Through 3 – 6 Reps
Sets 4 Through 6 – 4 Reps
Sets 7 Through 9 – 2 Rep

Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Use this as an opportunity to build to a heavy double/max effort for the day.

Metcon (2 Rounds for reps)

2) Two Rounds for max Reps: 40 Seconds of work/ 20 Secs rest:

a.Coolidge Chinups
b. Washington Wallballs
c. Obama or Bush Box Jumps (take your pick!)
d. Lincoln Lunges
e. Kennedy Kettlebells
f. Dwight D. Double Unders
g. Polk Pushups
h. Roosevelt Row for calories

Metcon (No Measure)

Extra Work:
3) Single Leg Hip Thrusts: 3 Sets Of 15/Side
Rest 90-120 seconds between sets. Add load if able. Perform all 15 reps on 1 leg before switching to the other.

Out of Town WOD

MURPH
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 SQUATS
1 MILE RUN

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