4/11/2012

''The DARE Dance Grind'' (04.11.2012)

"Pride makes us artificial and humility makes us real."

**Image: Adam Representing CFNH at Brick CrossFit... Yesssssss.

Warm-up Drills (04.11.2012)
Run 800m
2 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
7 x KB Swings (24/16kg)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)
*KB Swing Standards Reviewed

''A DARE Dance Grind'' (04.11.2012)
10 Rounds for time
Deadhang Pull-ups x 10,9,8,7,6,5,4,3,2,1
Unbroken Thrusters x 1,2,3,4,5,6,7,8,9,10
KB Swings x 1,2,3,4,5,6,7,8,9,10

Notes: Reps descend during Deadhang Pull-ups as they climb higher for both Thrusters and KB Swings (Example: Round 1 is 10 x Deadhang Pull-ups, 1 x Thruster, and 1 x KB Swing).
Select loads for Thrusters that are challenging but can be executed Unbroken. 9-10am athletes please do your best to keep from dumping/dropping weights today.
Bringing a weight from lockout (overhead) back into a front rack position for a consecutive rep is almost it's own skill set based on the practice necessary for 'Unbroken' successes in training. 
KB Swings will be reinforced according to the standards established during the 2011 Games (which Tiff and Marcus were held to during their recent X's and Y's event); KB moves from hang all the way overhead without any re-dip of the hips (they must remain at extension until the KB's path is complete) and no forward droop of the weight will be allowed during the apex of its flight overhead.
Today some of our CrossFitters will be encouraged to substitute a Power Snatch in place of their KB Swings if they are currently preparing for a competitive event or wish to in the near future.
QUALITY FIRST! Enjoy, freaks.

Skill Development (04.11.2012)
3 Rounds for quality of
:10 x L-sit (Cumulative)
20 x GHD/Abmat Sit-ups

Notes: 15-20 x Hollow Rocks would be a very challenging substitute for L-sits if those that need to scale are looking for a little sting today. Reminder: a little extra attention to doing things well before doing things fast will have a profoundly positive impact in the efficacy of your training.

Burpee Challenge (Optional)
90 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.11.2012)
Swim, Bike, Run, or Row (C2)
6 Rounds of
(2:00 on x 1:00 rest)
Post distances to comments.

15 comments:

Anonymous said...

''A DARE Dance Grind''

19:00

damn Michelle bit me again... Chris I am getting sick of this... hahaha

Filipe

Grinster said...

"A DARE Dance Grind"

19:45 red band, 95lb, 32kg

Looked easier then it was!

Morgan said...

"A DARE Dance Grind"

19:32, purple band, 65lbs, 20kg

Dutch said...

Dare Dance Grind 23:20
Mike V.

Mtn Rob said...

20:53 95lb/32kg blk band

Michelle said...

Filipe u still did a good job! The key is a banana w a little peanutbutter before u come ;p

Used a red band part of the time + 20 kb + 65# for thrusters

Time- 18:02

Mint said...

"A DARE Dance Grind"

21:33
115lbs
NOT unbroken

Anonymous said...

21:21 unbroken 65lb, 20kg

Sarah V.

Joshua said...

A DARE Dance Grind
115#
17:59

Peter said...

A DARE Dance Grind...and a grind it was.
26:51 85#/24kg
Thrusters NOT unbroken after 7.

lewis.robertdavid@gmail.com said...

DARE Dance Grind
31:42
Thrusters Unbroken @ 135
Power Snatch @ 95

SD as rx'd

Ouch-Town, Population: Bert

thammond18 said...

Dare Dance Grind...24:49
w/snatches
and a very white, Irish ass, thanks to Chris.
Sorry Tiff
tommy

Traps said...

Dare Dance Grid
95# thruster & 95# Snatch

21:38

Jay

Boves said...

A Dare Dance Grind
21:22

65# Thruster
16kg KB
Unbroken

Matt said...

18:35
95lbs Thrusters & Snatch