July 16th 2009 Workout of the Day – WoD

Alchemy CrossFit Hamilton Movement Preparation:

• 20 Shoulder Dislocates/Inlocates
• 20 Torso Twists
• 50M C’s (Butt Kickers)
• 50M High Knees
• 25M Back Pedal
• 25M Jog

Then 3 Rounds of the following triplet:

• 3 Pull Ups
• 6 Squats
• 9 Sit Ups

Finish Warming Up with:

• 50 Double Unders

Alchemy CrossFit Hamilton Workout of the Day:

Seven Rounds of the following triplet for STRENGTH ENDURANCE:

• 7 Medicine Ball Cleans
• 7 Push Press
• 7 Pull Ups

Post load and time to comments.

When We say that the WOD is for Strength Endurance (as opposed to MetCon, or Maximal Exertion, Power, etc) what we are looking for is for you to use a heavy enough weight that it is muscular fatigue or failure that makes you need to take a rest not your metabolic conditioning.  For example if I was to do this workout with 135lbs Push Press and L Pull Ups it would take me about 10-11 min and would be for Strength Endurance.  I would have to stop because I couldn’t complete a rep – not because I couldn’t breathe.  If I was to do this same workout with 85lbs Push Press and Kipping Pull Ups it would take under 5 minutes and When I was done I would collapse on the floor unable to breathe – That would be a MetCon stimulus.

Have Fun!

Adam