What If You Want To Do Something Different Than The Wod At Crossfit??

We’ve all seen the WODs that say use wraps, use kb, pull ups. Essentially a way to make it easier for athletes to not go 100% in a workout.

The problem with this is the actual movement in the two exercises may be different but they are essentially going through the same motions. You can do a back squat and it will still sit lower than your front squat even if your sets of 5 differ by 2 reps. We approach CrossFit from a place of using every tool available to us…so why not add these other tools in when we can?

I’m sure at some point I’ll get comments from people saying “You’re an idiot” or “That doesn’t work”. That’s okay. I’m just sharing my experience and what works for me 🙂

How To Enter Your Score For The Crossfit Open?

The founders of the CrossFit Open, Dave Castro and Greg Glassman pioneered a system for making it more difficult to finish. The goal is to make every workout as close to perfect as possible without offering too many easy workouts or allowing people with poor endurance to submit scores. In addition, the workouts are intended to be demanding rather than easy in order for true skill development to take place when you’re putting yourself through hell on a daily basis. Accordingly, they have changed the standards so that most classes will score out of a maximum of 90 points instead of 100. This will allow any athlete who has been training consistently with less than 10% body fat something they can achieve within multiple weeks if they put their mind to it. You won’t get anything fancy or magical from this workout regimen whatsoever, but all your weaknesses will be exposed through repeated sessions that put an enormous amount of strain on your body during each session. In terms of entry into the 2018 Crossfit Open, the new rules require participants in the CrossFit Games event starting at 9 AM Pacific Standard Time (PST) July 16-17th must complete 5 workouts over 2 separate days while achieving scores below 95 points (outstanding), 93 points (excellent), or 91 points (very good). The latter two marks will only qualify one individual into the next round! The other heat will receive no ranking against athletes cut from their current heat meaning everything else is dead even should someone reach over

One-Arm Dumbbell Farmer’s Walk

what if you want to do something different than the wod at crossfit??


CONCENTRATION One-Arm Dumbbell Farmer’s Walk Superset with Single-Arm Dumbbell Overhead Reverse Lunge Immediately Alternating the Shoulder Stance to Reach for Fire Eccentric Plane of Motion: Bench Press eccentric loading. Sets: 3 Reps: 5 Range of motion at lockout should extend past mid thigh, all movement should be controlled and deliberate. Keep elbows high throughout. You should feel this exercise immediately after performing it. Muscle Activated With Each Movement: Owing to the height of the dumbbells, the posterior deltoid is activated twice per rep; whereas, because there are two each elbow flexion/extension motions taking place in succession, the lateral deltoid must also be raised twice per rep. Due to careful attention being expended on positioning one hand higher than the other during these movements, both muscle groups are responsible for raising these limbs 2 times each rep (per side).