Take a look at the picture above. Sara is demonstrating a picture perfect standard for the top position of the burpee (along with Brandon). She jumps six inches off of the ground, her hips are completely open and her arms are fully extended above her head as her hands make contact with each other. But Sara is not posing for a picture. Whether she is on her 1st burpee or her 100th, her burpee looks the same. This is no accident. She challenges herself to meet the standard flawlessly each and every rep. This is precisely why she is the fittest person at CrossFit Woodbridge.
Fatigue is not an excuse to cut corners. As I often say, “I don’t care how much weight is on the bar if you can’t reach full range of motion.” Intensity is key but not at the expense of form & technique. Fix the movement first then add the speed.
Your challenge today: Make every rep of today’s WOD perfect. The standards are easy:
Deadlift – The weight must touch the ground between each rep. At the top, your knees must be locked with you hips fully extended. Your shoulders must be behind the bar.
Wall Balls – Must pass through a full squat to throw the ball. The ball must hit the target on the wall.
Speaking of “the fittest”, Rich Froning did today’s WOD in 5:43. Who’s beating that today?
TODAY:
12 DEADLIFTS 275#/185#
40 WALL BALLS 20#/14#
9 DEADLIFTS
30 WALL BALLS
6 DEADLIFTS
20 WALL BALLS
3 DEADLIFTS
10 WALL BALLS
No one has ever inspired me more than Sara Wood. Get her autograph now people, you’re gunna want it later.
Guys though I have not been there physically I have been doing some of the workouts.
Where I’m working right now they have a very sad thing they call a gym. They have two bar bells, no kettle bells, no medicine balls or even a high enough ceiling to do wall balls. With that said I adapt and sub when needed.
For this workout I did thrusters with a 45lb barbell instead of wall ball. My time was 12:44