A. Speed Deadlifts (banded) 50-60% x 2 reps @21X1, every 60 sec for 8 min
B. 5 rounds for time of:
15 Overhead Walking Lunges, 45/25#
20 Weighted Sit Ups, 45/25#
Reading Corner: BEWARE OF COMPETITION MADNESS. There are gyms that coach and there are gyms that cheer people on. I wholeheartedly agree with Freddy here. And I believe we've always been, and always will be coaching first at CrossFit Long Island City. Cheering helps in some (very few) cases. Some people need to be pushed a bit, but NEVER at the expense of health. And poor mechanics in majority of your movements will most of the time lead to problems. We've talked about this a lot, and I hope it's clear to everyone. Intensity is very important in CrossFit, but not at the expense of proper mechanics. If I see one or two "not-super-perfect" reps at the end of a set of 10-20 reps, I can live with that at times, with some folks. But if half of your reps look "not-so-good", and some of them horrible, and worse yet, you start your set with the messed up mechanics, be prepared for our coach to stop you dead in the tracks and unload the bar, or make you take extra time to rest between reps. Which in turn may lead you not to finish some of our workouts in the time prescribed, which basically means that you have just mostly wasted your time. So, scaling is your friend! And remember, you can scale not only the load, but the number of reps, rounds and the movement itself. If you are not sure how to scale properly for your current ability, talk to the coach in class. By the way, this applies not only to lifting. Gymnastics is not much different. Dangling on the bar with the thickest band and no control, pretending you are doing pull-ups, is going to get you nowhere. The same applies to ring dips. If you need the thickest band to do ring dips, do not even attempt to do it on the rings in our class. Set the Dip Attachment close to the ground, and stay on your feet while doing the dips. If you don't know what I'm talking about, speak to the coach in class.