The question this week has to do with a problem that will face most of us at some point or another. What do you do when you go out to eat? What do you choose when you have no time and need to grab something quick? Where do you like to go? What is a favorite menu choice? How do you alter it (if needed) to make it fit with your goals?
You may divide the weight among your team however you would like.
You may use whatever weight you would like.
You may use whatever movement you would like.
Options include:
Snatch
Clean & Jerk
Clean & Push Press
Clean & Press
Deadlift, Hang Clean, & Jerk (or press, or push press)
Example:
Let's say my team decides to divide the weight evenly, so I am responsible for moving 5000 pounds from the ground to overhead.
I really need to work on my snatches, so I decide to do 30 reps at 45 lbs = 1350 lbs (3650 lbs left)
I want to work on a heavier clean & jerk so I do 5 reps at 95 lbs x 3 days = 1425 lbs (2225 lbs left)
Mid-week, my shoulders are feeling fatigued, so I choose to do clean & press at
35 lbs x 30 reps = 1050 lbs (1175 lbs left)
Finally, I finish with 15 snatches and 15 clean & push press at 40 lbs = 1200 lbs.
DONE!
You may choose as light or as heavy weight as you would like. It may be helpful to use this time to work on movements that need improvement and doing so with lighter weight until you feel you have the correct form to add more weight.
Or, you can use heavy weight and bang them out as fast as possible; however, please be smart with your body in order to prevent any injuries.
You may not count any strength movements done during a wod this week towards this challenge. These movements must be done IN ADDITION to your daily workouts/strength exercises. You have until Saturday to complete this challenge (or pay one of your other team members to do your part...kidding, kidding) and then you will earn an extra 15 points.
3-PERSON TEAM
15,000 pounds
HAPPY LIFTING!
Part 2:
HOP, SKIP & JUMP
500 Singles
200 Side to Side
200 Forward & Back
200 Running on the Spot
200 Scissors
200 High Knees
200 Butt Kicks
200 One Foot Hops (if you prefer doing Two at a Time, that's fine)
100 DOUBLE UNDERS (DU)
You may break up these movements however you would like amongst your team members; HOWEVER...
each team member MUST complete 250 singles and 50 DUs (or at least attempts...keep reading)
Here is a video that shows all the movements:
(all the ones we will be doing are shown by 1:30)
I truly believe that one of the best ways to get your DUs is to become very comfortable with the jumprope. These various exercises will help you do that.
Anytime your foot or feet hit the ground and you jump the rope, that counts as a rep.
Feel free to use jumproping as part of your daily warm-up before wods.
Now, for the double unders. I think this is a really good video showing some of the problems with DUs as well as a good progression:
(BTW, does this guy remind anyone else of Napoleon Dynomite?)
So, if you currently cannot do any double unders, you will receive your DU credit by doing
50 jump, jump, bigger jumps
like the video shows.
If you can do a few double unders but have a hard time stringing them together, you will receive your DU credit by doing
50 jump, jump, DU
For those of you who are pretty good at getting them and are somewhat comfortable with DU, you will receive your DU credit by setting a goal for
stringing your DU together.
For example, if I can do 3 DU in a row before I get tripped up. Set a goal for 5 or 7.
Do 10 sets of 5 or 7 sets of 7. If you get tripped up before getting to your goal, those DU don't count. Make a goal that you truly will have to work towards completing.
For those of you who are very proficient at DU, try to do all 50 DUs without stopping.
The whole point this week is to move you forward in your progress to achieving and perfecting your double unders.
3-Member Team
750 Singles
300 Side to Side
300 Forward & Back
300 Running on the Spot
300 Scissors
300 High Knees
300 Butt Kicks
300 One Foot Hops
150 DOUBLE UNDERS
Complete your jumproping for the week and you will earn an additional 10 points towards your team challenge.
And, one last video by Chris Spealler with his explanation of how to do double unders.\
Happy Jumping!
To summarize: 15 points: Ground to Overhead 10 Points: Jumproping
Questions?
