Friday 04.20.12

Chip, makin' the bar bend on deadlift!

Oh Warriors! Please let us know if you are interested in joining us for a night out at the ball park for a River Bandits game on Saturday, April 28. Game time is 7 PM. We would love to see you and your families there!

We're making headway on collecting toiletries and non-perishables for deployed troops. A list of items needed is available on the front bulletin board at the box or here. Every item helps!

Today we're getting experimental at the same time we're experiential! Mr. Curtis P is leading the way to buff up our beach bods. Before we get to him, though, we're warming up with doubleunders (YAY!), 3rd World Squats (GET LOW and eat your rice!), and pullups. This is a great opportunity to work on your squat depth and your pullup technique and strength. Practicing good movement and range of motion = perfection. CrossFit is hard, so working on your technique and perfecting your technique goes  a long way toward making each WOD more bearable. Plus, it's always a great accomplishment to go up in weight, and great technique is the only way to progress. Otherwise, you'll always be muddling down toward the bottom of the leaderboard. And that's not progress. Progress is what we preach here at WCFM. Every day is a chance to get better.

WOD

Warm Up

Max doubleunders in 2 minutes

Foam roll

Tabata 3rd World Squat (4 rounds)

Max pullups in 1 minute

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The Curtis P Experiment

Prescribed weight = 95/65

1 Curtis P, 100 m shuttle run

2 Curtis P, 100 m shuttle run

3 Curtis P, 100 m shuttle run

...on up to 12 Curtis Ps...

*1 Curtis P = hang clean, lunge, lunge, push press